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.
30 grams of avocado is a low FODMAP serving and this is allowed during the elimination phase.
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 30 grams or 1/8 avocado is low FODMAP.
But 45 gram of avocado already contains a moderate amount of sorbitol and 80 gram of avocado contains a high amount of sorbitol.
Where 1/8 avocado with a medium sized avocado might be around 30 grams, with a larger avocado it can easily be a lot more.
If you use a scale to weigh 30 grams of avocado, you can be sure that you are sticking to the low FODMAP amount and that you don’t accidentally eat too much.
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FODMAP lists floating around on the internet (and sometimes dieticians hand them out as well) that are incomplete or outdated.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. 30 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Unfortunately, printed lists are not always correct and they become outdated quickly because they are not updated or are not updated often enough.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.
Which FODMAPs does avocado contain?
Avocado contains the FODMAP group sorbitol.
Avocado is also one of the products with which you can test whether you tolerate sorbitol in the reintroduction phase.
If you are in the reintroduction phase and are going to test sorbitol with avocado, Monash advises the following amounts for the 3 days of testing:
- Test 1: 40 grams of avocado (1/4 avocado)
- Test 2: 80 grams of avocado (1/2 avocado)
- Test 3: 120 grams of avocado (3/4 avocado)
You test with a larger amount of avocado than a safe portion (30 grams) to see whether you tolerate larger amounts of sorbitol.
Have you already completed the reintroduction phase and do you know that sorbitol does not give you any issues? Then you can increase your avocado portion size and enjoy some more!
You may find that you tolerate sorbitol reasonably well and you can, for example, tolerate 80 grams of avocado, but not 120 grams.
Even then you can increase your portion size and use more avocado in your dishes.
What can you do with 30 grams of avocado?
At first, 30 grams of avocado may seem like very little to use in the elimination phase, but you can still do quite a bit with it. For example:
- Cut 30 grams of avocado into cubes and add the avocado cubes to your salad
- Cut 30 grams of avocado into slices and spread it on a slice of toast (avocado toast, yum!)
- Mash 30 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.
Try to avoid FODMAP stacking
Avocado contains sorbitol, so make sure you don’t include any other foods into your meal that are also limited low FODMAP and contain sorbitol.
If you combine those two products, you can go over the low FODMAP limit for sorbitol and get complaints.
Do you want to eat avocado several times a day? Then make sure that there are 3-4 hours between the two meals. The low FODMAP serving sizes in the Monash app are per meal.
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!
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