Is avocado low FODMAP?
The short answer to the question “Is avocado low FODMAP?” is: “Yes, you can eat avocado on the low FODMAP diet. But in small amounts.
60 grams of avocado is a low FODMAP serving and this is allowed during the elimination phase.
An update about the FODMAPs in avocado in February 2024
Monash University shared an update on the FODMAPs in avocado in February 2024. Avocado is one of the products they tested on FODMAPs more than 10 years ago.
And because they want to make sure that all test results remain up to date, they regularly retest products that were tested a long time ago.
When retesting avocado, they discovered something interesting. Avocado did not appear to contain a large amount of sorbitol, as previous tests showed, but another polyol, namely perseitol.
You can read more about this discovery in Monash University’s blog about it.
Not much is known yet about perseitol and what it does in the intestines. But it probably has a similar effect as other polyols in the intestines.
Monash University still marks avocado under sorbitol in the FODMAP app, but it has an asterisk next to it to explain perseitol.
The low FODMAP amount of avocado has changed slightly. Previously, 30 grams of avocado was a low FODMAP portion. The app now states that 60 grams of avocado is a safe low FODMAP portion.
A serving of 80 grams or 1/2 avocado contains an average amount of perseitol and 90 grams or more contains a large amount.
Low FODMAP serving size for avocado
I recommend always weighing your portion of avocado. Avocados can vary quite a bit in size. The Monash app indicates that 60 grams or 3 tbsp of avocado is low FODMAP.
But as said above, the app also states that 80 grams or 1/2 avocado contains an average amount of perseitol.
Where for some avocados 80 grams might be the same as 1/2 avocado, for a larger avocado this might be less than half. So it is handy to always weigh your serving of avocado on a scale. In that case, you are sure that you eat a safe amount of avocado.
Use the Monash University FODMAP app
Now you might think, wait, but on my FODMAP list it says that avocado is not allowed during the low FODMAP diet? This can be the case.
Unfortunately, there are many FODMAP lists floating around on the internet (and sometimes dieticians hand them out as well) that are incomplete or outdated.
Especially on lists where no quantities are mentioned, avocado is often in the red category. This is because avocado is low FODMAP in only a small amount.
However, this does not mean that it is not allowed at all. 60 grams of avocado is a safe low FODMAP portion and this is also allowed during the elimination phase.
I always recommend using the Monash app as a guideline for the low FODMAP diet. This app is from the university that developed the FODMAP diet and with this app you can be sure that the information it contains is correct.
Unfortunately, printed lists are not always correct and they become outdated quickly because they are not updated or are not updated often enough. Also, there are often old versions of these kind of lists available on the internet.
The right source of information ensures that you do not limit your diet unnecessarily and that you do not accidentally eat things that are not low FODMAP.
Reintroducing with avocado
Before avocado was retested, it was used as one of the products to reintroduce the FODMAP group sorbitol.
Now that Monash University has published an update and this has shown that avocado doesn’t contain sorbitol, but perseitol, you can’t use avocado anymore to test sorbitol.
Because avocado contains a unique polyol, they advise to test avocado separately. Like this, you can find out whether you react to perseitol or not.
What can you do with 60 grams of avocado?
At first, 60 grams of avocado may seem like not so much to use in the elimination phase, but you can still do quite a bit with it. For example:
- Cut 60 grams of avocado into cubes and add the avocado cubes to your salad
- Cut 60 grams of avocado into slices and spread it on a slice of toast (avocado toast, yum!)
- Mash 60 grams of avocado with some pieces of tomato, a dash of olive oil, salt, and pepper for low FODMAP guacamole. Dip some chips in it or spread it on a piece of toast.
- Add some diced avocado to your dish, such as in a poké bowl, in a Mexican rice dish, or with your tacos.
Low FODMAP recipes with avocado
Want to make something with avocado? Then try one of these low FODMAP recipes with avocado!
- BLT pasta salad
- Mexican stuffed peppers
- Vegan poke bowl with tempeh
- Gluten free Mexican pizza
- Egg wrap with goat cheese
- Avocado dip with cream cheese
- Poke bowl with salmon
Hopefully this article has answered all your questions about the low FODMAP diet and avocado and made you want to make something delicious with avocado!
Would you like to read more tips and information about the diet? Then read my blog with 100 tips for the low FODMAP diet!
Other blogs about the FODMAPs in foods
Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:
Fruits and vegetables
- Are tomatoes low FODMAP?
- Is coconut low FODMAP?
- Are bananas low FODMAP?
- Are mushrooms low FODMAP?
- Is broccoli low FODMAP?
- Is kale low FODMAP?
- Is spinach low FODMAP?
- Is corn low FODMAP?
- Is sweet potato low FODMAP?
Dairy and grains
- Is rice low FODMAP?
- Is quinoa low FODMAP?
- Are oats low FODMAP?
- Which milk is low FODMAP?
- What cheeses are low FODMAP?
- Is butter low FODMAP?
