Do avocados have fructans? A guide to this misunderstood food in your nutrition diet

October 15, 2025 •

2 min read

Many people on a sensitive nutrition diet question the FODMAP content of popular foods like avocados, often asking: do avocados have fructans? While the answer is technically no, recent science has reshaped our understanding of this fruit’s role for those with digestive sensitivities.

Quick Summary

Avocados do not contain fructans but instead a unique polyol called perseitol, according to recent Monash University findings. Though not a fructan source, portion size is critical for those on a low FODMAP diet to manage symptoms.

Key Points

No Fructans: Avocados do not primarily contain fructans; they contain a different FODMAP called a polyol.
Perseitol is the Polyol: Recent Monash University re-testing identified the specific polyol in avocados as perseitol, not sorbitol as previously thought.
Portion Size is Critical: For those sensitive to FODMAPs, consuming avocado in small, measured portions (up to 60g) is key to avoiding digestive symptoms.
Avocado Oil is Safe: Avocado oil is FODMAP-free and safe for consumption in all phases of the low FODMAP diet.
Ripeness May Matter: Some evidence suggests that ripe avocados may contain lower levels of the problematic polyol than unripe avocados.
Individual Tolerance Varies: Personal tolerance to perseitol can differ significantly, so it is important to test your own reaction and tolerance levels.

What are Fructans and Why are They a Concern?

Fructans are a type of fermentable carbohydrate, an oligosaccharide, and are part of the FODMAP group. They consist of linked fructose molecules and are not fully broken down in the small intestine due to a lack of necessary enzymes. This means most fructans reach the large intestine undigested, where gut bacteria ferment them, producing gas and drawing water into the bowel. For individuals with a sensitive gut, like those with Irritable Bowel Syndrome (IBS), this fermentation can lead to symptoms such as bloating, gas, abdominal pain, and changes in bowel movements.

Common sources of fructans include garlic, onions, wheat, rye, and lentils.

Avocados and FODMAPs: Debunking the Fructan Myth

Previously, some low FODMAP resources incorrectly listed avocados as high in fructans or sorbitol. However, updated testing by Monash University, a leading authority on FODMAP research, has provided clarity.

The Perseitol Discovery

In February 2024, advanced testing by Monash University revealed that Hass avocados do not contain fructans. Instead, their primary FODMAP is a polyol called perseitol. This polyol was previously misidentified as sorbitol but is chemically different. Perseitol is classified as a FODMAP because it is poorly absorbed and can cause similar gut symptoms in sensitive individuals.

Portion Size is Key for Avocados

While avocados don't contain fructans, managing portion size is important for those on a low FODMAP diet due to the perseitol content. The 2024 Monash guidelines offer updated recommendations. A 60g serving (about 3 tablespoons or 1/4 of a medium avocado) is considered low FODMAP, while 80g is moderate and 90g or more is high. Some research suggests unripe avocados have more perseitol than ripe ones.

Low FODMAP Diet Strategies with Avocado

Incorporating avocado into a low FODMAP diet requires careful portion control. Use a kitchen scale to accurately measure a 60g serving. You can enjoy this portion in various meals or snacks. Avocado oil is FODMAP-free and safe to use freely. More details can be found on {Link: Karlijn's Kitchen https://www.karlijnskitchen.com/en/is-avocado-low-fodmap/}.

Comparison: Avocados vs. Fructan-Rich Foods

A comparison between Avocados and Fructan-Rich Foods can be found on {Link: Karlijn's Kitchen https://www.karlijnskitchen.com/en/is-avocado-low-fodmap/}.

Conclusion

While avocados do not contain fructans, recent Monash University research shows they contain the polyol perseitol, which can cause digestive issues in sensitive individuals in larger amounts. A small, measured 60g serving is considered low FODMAP and can be included in a healthy nutrition diet. By managing portion sizes and potentially considering ripeness, you can enjoy the nutritional benefits of avocados without triggering symptoms. Individual tolerance varies, and it's best to test your own limits during reintroduction. You can find more details and other FODMAP information on the official Monash University FODMAP blog.

Frequently Asked Questions

Yes, avocados can be a low FODMAP food, but only in small, controlled portions. The current recommendation from Monash University is a serving size of up to 60g (approximately 3 tablespoons).

Avocados contain a polyol, or sugar alcohol, called perseitol. Earlier research had mistakenly identified it as sorbitol, but re-testing by Monash University corrected this.

Larger portions of avocado (over 60g) contain higher levels of the polyol perseitol. This can cause digestive symptoms like bloating and gas in sensitive individuals because perseitol is poorly absorbed and is fermented by gut bacteria.

Yes, avocado oil is a safe and suitable option for all phases of a low FODMAP diet. As it is a fat and contains no carbohydrates, it does not contain any FODMAPs.

It is best to use a kitchen scale to measure your avocado portion to ensure accuracy, as avocado sizes can vary greatly. Aim for 60g during the elimination phase of the diet.

According to Monash University research, ripe avocados tend to have a lower polyol (perseitol) content than unripe ones. This makes ripe avocados a better choice for those with digestive sensitivities.

To prevent FODMAP stacking, it is generally recommended to leave a few hours between servings of FODMAP-containing foods. During the elimination phase, one 60g serving per meal is typically safe.