Your Guide to Enjoying Avocado on a Low FODMAP Diet
Avocado has historically caused confusion on the low FODMAP diet, with some sources recommending complete avoidance. However, recent scientific research from Monash University has provided updated, clear guidelines. A significant finding in 2024 revealed that the primary polyol in avocados is perseitol, not sorbitol, as previously believed. This discovery has led to adjusted serving recommendations, making it possible for many to enjoy avocado within a low FODMAP framework.
Understanding Avocado's FODMAP Content: Perseitol vs. Sorbitol
Early testing indicated high polyol levels in avocado. However, advanced 2024 testing identified the specific polyol as perseitol. Perseitol is a unique sugar alcohol that, like other polyols, can cause digestive issues such as bloating and gas in sensitive individuals due to poor absorption. This updated understanding moves the focus from avoiding avocado entirely to managing intake based on the accurate identification of its main FODMAP. The concentration of perseitol also varies with the fruit's ripeness, with unripe avocados containing more.
The Importance of Portion Control and Ripeness
Successful inclusion of avocado in a low FODMAP diet depends heavily on precise portion control and selecting the right ripeness. A kitchen scale is essential for accurately measuring the recommended 60-gram serving, as visual estimates can be inaccurate. Choosing ripe avocados is also crucial, as they contain lower levels of perseitol. A ripe avocado should yield slightly to gentle pressure but not be overly soft. Avoiding hard, unripe fruit is recommended due to their higher FODMAP load.
Practical Tips for Including Avocado in Your Diet
Incorporating controlled portions of avocado can be simple and enjoyable. Examples include adding 60 grams to toast or salads, making portioned guacamole, or blending into a smoothie. Avocado oil is FODMAP-free and safe for cooking.
Comparing Avocado Portion Sizes
Individual tolerance to FODMAPs can vary. A 60g serving (about 1/4 to 1/3 medium avocado) is typically Low FODMAP, while larger portions move to Moderate (>80g) or High (>90g) FODMAP levels. Avocado oil is FODMAP-Free.
Beyond FODMAPs: Considering the Fat Content
For some with IBS, particularly IBS-D, the high fat in avocado can trigger symptoms independently of FODMAPs. If symptoms occur with low FODMAP portions, fat content may be the issue. Tracking and consulting a dietitian can help.
Conclusion
With updated research identifying perseitol and clarifying serving sizes, avocado can be enjoyed on a low FODMAP diet at a 60-gram portion. Accurate measurement, selecting ripe fruit, and considering fat sensitivity are key. Following these guidelines helps incorporate avocado while managing personal tolerance.
{Link: Monash FODMAP Blog https://www.monashfodmap.com/blog/avocado-and-fodmaps-a-smashing-new-discovery/}
