Key points:
Avo on toast, smashed avo, guacamole… this versatile and deliciously creamy fruit is loved by many. But if you enjoy lashings of buttery avocado and are following a low FODMAP diet, avocados are only low FODMAP in 30g servings, or an ⅛ of an avocado. Once you hit a ¼ serve or 45g, then it becomes moderately high in sorbitol, and half an avocado is considered high in FODMAPs.
Sorbitol is a naturally occurring polyol (the ‘P’ in FODMAP), or sugar alcohol, that may cause digestive symptoms for people who are sensitive to FODMAPs
How to eat avocado on a low FODMAP diet
While avocado is high in sorbitol if eaten in large quantities, what’s important to note is that you can still enjoy avocado on a low FODMAP diet and a little bit of avocado can go a long way. You can eat your 30g in a variety of ways:
- Add a few slices to eggs, sandwiches, wraps or burgers
- Mash for a little guacamole or on a slice of toast
- Add it in smoothies for a creamy texture
- Throw it in salads or make it as part of a creamy salad dressing
Is avocado oil FODMAP friendly?
Avocado is a type of oil made from avocados. FODMAPs are a group of sugars found in many foods, but avocado oil is high in fat and does not contain any carbs, so it’s FODMAP free.
What about avocado mayo?
Avocado mayo offers all the great flavour of avocado and mayonnaise - combined! Both avocado and mayonnaise are FODMAP friendly in small quantities so it’s likely avocado mayo may be tolerated in a similar serving size to mayo - a serving of mayo, 2 tablespoons, is considered low in FODMAPs. However, the main thing to look out for with store bought avocado mayo is if any high FODMAP ingredients, such as garlic or onion, have been added. Onion and garlic both contain the oligosaccharide fructans and are considered high FODMAP foods.
Summary
There’s no reason to break up with avocado while on a low FODMAP diet. Small 30g serves of avocado are low FODMAP and can be enjoyed in a variety of ways. Half an avocado is considered high FODMAPS, while ¼ of an avocado is a moderate source of FODMAPs. Just keep a close eye on how much you consume.
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a healthcare professional, get started with the manage your gut symptoms program.
Reviewed by healthylife health experts February 2023.
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