Is Avocado Low FODMAP? A Creamy Favorite with a Catch
The answer is: sort of. Avocado can be included on a low FODMAP diet—but only in very small amounts. That creamy green goodness might come with a catch for those with IBS.
Let’s break it down so you can enjoy avocado safely without triggering symptoms.
Why Is Avocado Tricky on a Low FODMAP Diet?
Avocados contain sorbitol, a naturally occurring sugar alcohol. Sorbitol falls under the “P” in FODMAP (polyols), which are known to ferment in the gut and cause digestive issues for people with IBS or sensitive digestion.
While sorbitol isn’t a problem for everyone, it’s one of the key FODMAPs that can cause bloating, gas, and cramping. And unfortunately, avocado contains enough of it that larger servings can quickly become high FODMAP.
What’s the Safe Serving Size for Avocado?
According to Monash University, the authority on FODMAP research, a serving of 1/8 of a whole avocado (about 30g) is considered low FODMAP.
Eat more than that—especially anything over 1/4 avocado—and you’ll likely be venturing into high FODMAP territory. So while you don’t have to give up avocado entirely, portion control is everything.
What About Guacamole?
Here’s where things get a little tricky. Guacamole typically uses a lot more than 30g of avocado per serving, and it often contains other high FODMAP ingredients like onion and garlic—which are major red flags during the elimination phase of the diet.
If you’re craving guac, your best bet is to make your own low FODMAP version. Try this:
- 1/8 avocado (30g)
- Lime juice
- Chopped tomato (within limits)
- Cilantro and chives (instead of onion)
- A drizzle of garlic-infused oil (FODMAP-friendly, as long as no garlic particles are present)
This way, you still get the flavor without the digestive side effects.
Nutritional Benefits of Avocado (Even in Small Amounts)
Even if you’re limited to a small serving, avocado still brings a lot to the table:
- Heart-healthy monounsaturated fats
- Potassium (more than bananas!)
- Vitamin E and folate
- Gut-friendly fiber (when tolerated)
Plus, its rich texture can make meals feel more satisfying—even when you’re only using a tablespoon or two.
Low FODMAP Ways to Use Avocado
- Add a thin slice to gluten-free toast with a sprinkle of salt and lemon juice
- Blend 30g into a smoothie with low FODMAP fruits and lactose-free yogurt
- Use as a creamy base for a salad dressing or dip (just stick to the portion)
- Pair with eggs or grilled veggies for a balanced, satisfying meal
Final Thoughts: Can You Eat Avocado on a Low FODMAP Diet?
Yes—but only in small portions. Avocado is high in sorbitol, so it’s considered moderate to high FODMAP in larger amounts. If you stick to the safe serving of 30g (about 1/8 of a fruit), you can still enjoy its creamy texture and health benefits without triggering IBS symptoms.
When in doubt, start small and listen to your body. Everyone’s tolerance is different—and with avocado, a little goes a long way.
