Are Avocados Low FODMAP?

Avocados have been hailed a superfood for a while, and for good reason. They are packed with essential nutrients and healthy fats. However, if you have irritable bowel syndrome (IBS), following a low FODMAP diet is often necessary to manage symptoms. And you may wonder if eating an avocado will cause any digestive issues.

So, do avocados fit into a low FODMAP diet? Are avocados low FODMAP? In this blog post, I will explore the research and give you the answers you need to make the best decision about including avocados in your diet for IBS. 

Understanding FODMAPs and IBS

Before we go into the specifics of avocados and FODMAPs, let’s first understand what FODMAPs are and how they relate to IBS. FODMAPs are short-chained carbohydrates that are poorly absorbed in the small intestine. When these carbs reach the large intestine, they are fermented by gut bacteria, leading to symptoms such as bloating, fast, abdominal pain, and diarrhea in those with IBS. 

FODMAP stands for: 

• Fermentable: These are carbohydrates that are easily fermented by the gut. 
• Oligosaccharides: These are carbs containing fructans and galacto-oligosaccharides (GOS).
• Disaccharides: These are carbohydrates containing two sugar molecules, such as lactose, found in dairy products.
• Monosaccharides: Simple sugars containing one sugar molecule. This includes excess fructose, found in certain fruits and sweeteners. 
• And 
• Polyols: These are found in sugar alcohols, such as sorbitol and mannitol, often used in sugar-free products. 

Following a low FODMAP diet involves restricting the intake of high FODMAP foods typically for 2-6 weeks and gradually reintroducing them to identify specific trigger foods. This approach is effective in reducing IBS symptoms. 

The Low FODMAP Diet and Avocados

Now that we better understand FODMAPs and IBS let’s look at avocados. Avocados do contain FODMAPs. But as with many foods, there are low, moderate, and high FODMAP serving portions. So, while you are in the elimination phase of the low FODMAP diet, you should keep to the low FODMAP portion. Then, you can test out the other portion sizes once you are in the reintroduction phase. 

• A low FODMAP avocado serving size is about three tablespoons, about 2.12 ounces or 60 grams. 
• A moderate FODMAP avocado serving size is about half a medium avocado, about 2.82 ounces or 80 grams.  
• Monash University recently retested avocados and found them to contain a unique sugar polyol called perseitol. Intake may trigger symptoms in those who are sensitive to sorbitol.
• A high FODMAP portion of avocado is about 4.5 tablespoons, about 3.28 ounces or 93 grams. So, if you are sensitive to sorbitol, avoid this high FODMAP serving. 

Is Avocado Oil Low FODMAP?

While the flesh of avocados may contain FODMAPs, avocado oil is FODMAP-free! Avocado oil is made by extracting the oil from avocados, leaving behind the carbohydrates and FODMAPs. This makes it a safe option for individuals following a low FODMAP diet. 

According to the Monash University App, avocado oil is safe to consume up to 1 tablespoon per meal or 18 grams. However, fat can affect gut motility and, when consumed in excess, may trigger symptoms in some people. So try using an avocado oil spray to help you limit intake to prevent symptoms.

Avocado oil provides many of the same health benefits as avocados, including a good source of heart-healthy monounsaturated fats. You can use this oil for cooking and salad dressings. 

Tips for Including Avocados 

If you’re an avocado lover like I am and still want to enjoy them in your IBS diet, there are some tips to remember: 

1. Portion Control: Stick to a small serving, especially during the elimination phase. Limit to three tablespoons of avocado per meal to ensure you tolerate it well without any digestive discomfort. 
2. Individual Tolerance: Pay attention to how your body responds to avocados. You may be able to enjoy a larger serving without symptoms, or you may need to keep it to a small portion. 
3. Pairing with Low FODMAP Foods: To enjoy avocados without causing digestive issues, pair them with other low FODMAP foods. For example, combine avocado slices with a salad or add to these Low FODMAP Tacos! Or spread a small portion of avocado onto a piece of gluten-free or sourdough toast. 
4. Meal Planning: Incorporate avocados into your meal planning by including them in recipes already created for a low FODMAP diet. Check out more of my Low FODMAP recipes!

Conclusion

Avocados can be enjoyed while on a low FODMAP diet, but portion control and knowing your tolerance are key. While avocados contain FODMAPs, their FODMAP content varies depending on the serving size. Small servings of avocado are generally considered low in FODMAPs and are well-tolerated by many who have IBS. However, remember to listen to your body and symptoms and consult with a registered dietitian who specializes in IBS. 

When managing IBS symptoms, following a balanced, low FODMAP diet and incorporating other lifestyle changes such as stress reduction can help you better manage IBS and improve your overall well-being. For more IBS Nutrition information, check out my blog posts to help you eat the right foods.

And if you are starting your low FODMAP journey, read The Ultimate Guide to the Low FODMAP Diet!