Are Avocados Bad for a FODMAP Diet?

November 27, 2025 •

2 min read

According to research from Monash University, a small, 60-gram serving of avocado can be considered low-FODMAP, meaning that the claim "are avocados bad for a FODMAP diet?" is not entirely accurate. The key lies in portion control and understanding the specific type of FODMAP present in the fruit.

Quick Summary

This article explores the relationship between avocados and the low-FODMAP diet, explaining that while larger portions are high in FODMAPs, small servings are typically well-tolerated. It details the unique polyol (perseitol) found in avocados, offers updated serving size recommendations, and provides tips for managing consumption.

Key Points

Portion Size is Key: While large amounts are high-FODMAP, a 60g serving (about 1/4 to 1/3 of an avocado) is considered low-FODMAP.
Perseitol, Not Sorbitol: Recent 2024 Monash University research identified the primary FODMAP in avocados as perseitol, a unique polyol, correcting older information that cited sorbitol.
Ripeness Matters: Fully ripe avocados contain less perseitol than unripe ones, making them a better choice for those with sensitivities.
Use a Kitchen Scale: For accurate dosing during the elimination phase, measuring your avocado portion with a kitchen scale is recommended to avoid triggering symptoms.
Avocado Oil is Safe: As a source of healthy fat without the carbohydrates, avocado oil is a completely FODMAP-free alternative.
Fat Content as a Trigger: For some people with IBS-D, the high fat content of avocados can be a symptom trigger, independent of its FODMAP level.
Individual Tolerance: The low-FODMAP diet includes a reintroduction phase where you can test your personal tolerance to avocado to see if larger portions are acceptable for you.

Understanding Avocados on a Low-FODMAP Diet

The question of whether avocados are bad for a FODMAP diet is common for those managing conditions like IBS. The answer is nuanced and depends largely on the serving size. Early testing misidentified their primary FODMAP, but recent research from Monash University in 2024 revealed the main polyol in avocados to be perseitol. This led to updated recommendations, allowing small portions.

The Impact of Perseitol and Other Factors

Perseitol is a unique sugar alcohol found in avocados that can cause digestive symptoms in sensitive individuals. The amount of perseitol can vary with ripeness, with riper avocados generally containing less. Additionally, some people with diarrhea-predominant IBS might find the high-fat content of avocado can trigger symptoms, independent of FODMAPs.

Safe Portion Sizes and How to Measure

Strict portion control is crucial. For information on recommended serving sizes and tips for measuring, please refer to {Link: Karlijn's Kitchen https://www.karlijnskitchen.com/en/is-avocado-low-fodmap/}.

Comparison of Avocado Serving Sizes

For a comparison table illustrating different serving sizes, their approximate weight, FODMAP level, and recommended actions, see {Link: Karlijn's Kitchen https://www.karlijnskitchen.com/en/is-avocado-low-fodmap/}.

Practical Ways to Enjoy Avocados on a Low-FODMAP Diet

Practical ways to enjoy avocados while adhering to a low-FODMAP diet include using portion-controlled guacamole, spreading a thin layer on low-FODMAP bread, creating creamy salad dressings with lactose-free yogurt, or using avocado oil as a FODMAP-free alternative.

The Importance of the Low-FODMAP Reintroduction Phase

The reintroduction phase is essential for testing your personal tolerance to different FODMAPs, including the perseitol in avocado.

Conclusion

Avocados are not strictly bad for a FODMAP diet; it's about portion size. Small, measured amounts of ripe avocado (up to 60g) are considered low-FODMAP due to their perseitol content. By following serving guidelines and monitoring your body, you can likely include this nutritious food. For further guidance on tracking intake, consult the Monash University FODMAP resources {Link: Karlijn's Kitchen https://www.karlijnskitchen.com/en/is-avocado-low-fodmap/}.

Frequently Asked Questions

Yes, you can include avocados during the FODMAP elimination phase, but only in a strictly portion-controlled amount. A safe low-FODMAP serving is up to 60g, which is about 1/4 to 1/3 of an average avocado.

Perseitol is a unique type of polyol (sugar alcohol) found in avocados. Like other polyols, it is poorly absorbed and can ferment in the gut, potentially causing digestive symptoms like bloating and gas in sensitive individuals.

Riper avocados are preferable for a low-FODMAP diet because their perseitol content decreases as they mature. Unripe avocados have a higher concentration of this FODMAP, increasing the risk of symptoms.

To make low-FODMAP guacamole, use a carefully measured portion of avocado (up to 60g per serving). Mix with other low-FODMAP ingredients such as the green parts of spring onions, chopped tomato, and lime juice.

Yes, avocado oil is considered FODMAP-free and safe for all phases of a low-FODMAP diet. It contains none of the fermentable carbohydrates found in the fruit itself.

Earlier research incorrectly identified the main FODMAP in avocados as sorbitol. A 2024 re-analysis by Monash University found that avocados contain a different polyol, perseitol, and updated the guidelines to allow small portions.

During the reintroduction phase of the low-FODMAP diet, you can challenge avocado specifically. Start with a low-FODMAP portion and, over several days, gradually increase the serving size while monitoring your symptoms to find your personal threshold.