Are Avocados OK If You Have IBS?
If you’re navigating the low FODMAP diet, you may be wondering whether avocados, a nutrient-packed superfood, fit into your meal plan. The answer depends on how much avocado you eat and your individual tolerance for FODMAPs.
In this article, we’ll explore whether avocados are compatible with a low FODMAP diet and how you can enjoy them while managing digestive symptoms.
What Are FODMAPs?
FODMAPs are short-chain carbohydrates that can cause digestive discomfort in sensitive individuals, particularly those with irritable bowel syndrome (IBS). These include:
These carbs are poorly absorbed in the gut and can ferment, leading to symptoms like bloating, gas, and diarrhea.
Do you want to learn more about the FODMAPs diet approach?
Click-here: FODMAP Diet
Do Avocados Contain FODMAPs?
Yes, avocados do contain FODMAPs. However, the amount of FODMAPs in avocados varies depending on the portion size.
The FODMAP in avocados is sorbitol, a type of sugar alcohol that can cause symptoms in some people with IBS. While larger portions of avocado can trigger symptoms, smaller amounts are often tolerated well.
Can You Eat Avocados With IBS?
We have found in most cases that our patients could tolerate avocado hen consumed sensibly. Avocados can be a part of a low FODMAP diet, but portion control is crucial. Here’s a breakdown of how avocados fit in:
Health Benefits of Avocados
Avocados are a nutrient-dense fruit loaded with:
These nutrients support heart health, reduce cholesterol, and provide essential vitamins and minerals that are often lacking in restrictive diets.
Clinical trials and observational studies have shown that Hass avocados offer a wide range of health benefits. One of the most prominent is their positive impact on cardiovascular health, improving blood lipid profiles and supporting acute endothelial blood flow (Dreher et al., 2021).
Additionally, they promote healthier body weight and composition, enhance cognitive function, especially in executive tasks, and foster gut microbiota health, which leads to both cardiometabolic and brain health improvements.
The unique combination of nutrients in Hass avocados is responsible for these effects, including:
Beyond these core benefits, Hass avocados are rich in micronutrients. They provide more than 10% of the daily recommended intake for several essential vitamins and minerals, including:
Hass avocados are also very low in sodium and sugar, and they contain polyphenols that further support secondary health benefits like reduced inflammation and overall wellness.
How Much Avocado Is Safe on a Low FODMAP Diet?
To maintain low FODMAP levels and avoid triggering IBS symptoms, stick to smaller servings:
Tips for Eating Avocados on a Low FODMAP Diet
There are several ways to enjoy avocados in small portions while adhering to a low FODMAP diet:
Frequently Asked Questions
Can Avocado Oil Affect IBS?
No, avocado oil does not contain carbohydrates, so it is FODMAP-free. However, avoid consuming oily or greasy foods in excess as they may still cause symptoms in some individuals with IBS.
What FODMAP Group is Avocado In?
Avocados fall into the polyol group, as they contain sorbitol, a sugar alcohol that can ferment in the gut and cause discomfort in sensitive individuals.
Do Avocados Cause Bloating or Gas?
They can, especially if you consume more than 1/8 of an avocado. Large servings are high in FODMAPs and can trigger bloating or gas in people who don’t tolerate sorbitol well.
Does Avocado Digest Easily?
Yes, in small portions. Stick to the low-FODMAP serving size (1/8 of an avocado) to avoid digestive upset.
How to Store Avocados for IBS-Friendly Portions
Since you won’t be eating a whole avocado in one sitting, here are a few storage tips:
Summary: Can You Eat Avocado on a Low FODMAP Diet?
Yes, you can enjoy avocados on a low FODMAP diet, but portion size is key. Stick to 1/8 of an avocado to stay within the low FODMAP threshold and avoid triggering IBS symptoms. While avocados are rich in essential nutrients, consuming too much can lead to discomfort due to their sorbitol content.
For those following a low FODMAP diet, avocado oil is a safe alternative, as it contains no FODMAPs. If you’re managing IBS symptoms, consider working with a dietitian to help tailor your low FODMAP diet and ensure balanced nutrition.
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
