Delicious and nutritious, versatile perfection, the superstar of all brunches… the avocado is many things. One thing it is not, however, is low FODMAP. Yeah, you read that right. We’re sorry. Avocado is considered a high FODMAP fruit due to containing ‘excess’ amounts of polyols (sorbitol and mannitol). So, if polyols are your known trigger FODMAP, or if you’re on a strict low FODMAP diet as part of a FODMAP challenge, you probably don’t want to be ordering smashed avo on sourdough this weekend.
The good news is, you don’t need to live without avocado forever. Phew! People who experience Irritable Bowel Syndrome because of a sensitivity to FODMAPs can typically consume ‘safe’ serving sizes of FODMAP-containing foods without triggering symptoms. Basically, you may not need to cut it out entirely, just reduce the amount you consume! We suggest sticking to less than two tablespoons (or 30 grams) at a time. How can we do this?
Here are three quick tips for eating avocado on a low FODMAP diet:
- Instead of having a whole avocado with your brunch, have a smaller portion and ‘bulk it out’ by mixing it into some lactose-free cottage cheese.
- Missing the guac on Taco Tuesdays? Blend a couple of tablespoons into some lactose-free natural yoghurt with a squeeze of lime. You’ll get a gorgeous pop of colour and freshness!
- Instead of featuring avo as the star ingredient in your salads, sprinkle it on top. Even better, massage the two tablespoons of avocado into your leafy greens for a creamy dressing that flavours every bite.
Want a go-to guide for the FODMAP levels in your favourite foods? Download our FODMAP Food List here!