Avocados are a nutritious, creamy addition to breakfast, lunch or dinner recipes, but are they low FODMAP?
This article will explain which FODMAP is found in avocados. We will also provide some great recipes to still enjoy avocados whilst on a low FODMAP diet.
Do avocados contain FODMAPs?
Avocados contain the FODMAP sorbitol, which is a polyol (the ‘P’ in FODMAPs). Monash University recommends a serving size of 30g as low FODMAP, with this increasing to high FODMAP at ½ an avocado (1).
So if you have trouble absorbing polyols, then avocados could trigger your IBS symptoms. You should work with a Registered Dietitian to discover your own individual tolerance, as this will vary from person to person.
What are the health benefits of avocados?
Even in smaller FODMAP friendly serving sizes, avocados are a great source of nutrition.
Avocados are high-fibre, with a 30g low FODMAP serving containing 2g of fibre! Additionally, they contain monounsaturated fatty acids (the good fats that link to heart health) (2, 3).
Low FODMAP avocado recipes
Avocados are a key ingredient in many dishes we enjoy day to day; avocado on toast, in salads, sushi and soup and puddings.
You can still get the health benefits of avocados in a low FODMAP serve of 30g. This is about a fifth of a medium-sized avocado, but of course this depends on the size of the avocado (1).
For your avocado on toast, simply make adaptations to keep it low FODMAP. For example, swap your standard avocado toast to low FODMAP bread with 30g of avocado and a low FODMAP serving of tomato. More low FODMAP toast toppings can be found on this blog.
Another popular use of avocados is in salads and salad dressing. Simply make some swaps to make a delicious low FODMAP avocado salad dressing, like in this recipe. Alternatively you can use avocado oil, which does not contain any FODMAPs.
For further avocado recipes, see our other posts:
Is it possible to make low FODMAP guacamole?
Guacamole is a classic Mexican dip, with avocado being the main ingredient. Other traditional ingredients include tomatoes, onions, garlic and jalapenos, all of which contain FODMAPs.
If you have a low tolerance to FODMAPs, it is unlikely that you will be able to eat traditional guacamole without symptoms.
With a few tweaks, you can still enjoy guacamole on a low FODMAP diet. For example:
- Swap the onions with the green tops of spring onions or a chives
- Substitute the garlic for garlic-infused oil
- User a smaller, low FODMAP serve of tomatoes
Follow this link for a Monash approved recipe for low FODMAP guacamole.
You may have guacamole with tortilla chips, breadsticks or crackers, which may be high in the FODMAPs fructans and galacto-oligosaccharides (GOS).
Plain corn tortilla chips are low FODMAP friendly so will pair nicely with your low FODMAP guacamole. Otherwise, you can try serving with low FODMAP vegetables.
Summary
Avocados do not need to be avoided on a low FODMAP diet.
If you have a low tolerance to polyols, portions of avocado will need to be smaller to prevent triggering IBS symptoms. You can also make minor changes to your favourite avocado-based recipes to ensure they are low FODMAP.
Written by student dietitian Camilla Donaldson, reviewed by Beth Willson Bsc Hons RD, Specialist Dietitian
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