Is Avocado Low FODMAP? The Updated Guide to Portion Sizes

November 1, 2025 •

4 min read

Recent research from Monash University reveals that avocados contain a unique polyol called perseitol, not sorbitol, which is vital for understanding if avocado is low fodmap for individuals with irritable bowel syndrome (IBS). This groundbreaking discovery completely changes how those on a low FODMAP diet can incorporate this popular fruit into their meals without triggering symptoms.

Quick Summary

Avocado is low FODMAP in specific portion-controlled servings due to its perseitol content, but larger amounts can trigger IBS symptoms. Recent research from Monash University updated the low FODMAP serving size to 60g. Individual tolerance varies, and other factors like ripeness and fat content can also affect gut sensitivity.

Key Points

Portion Size is Key: A specific small serving (60g or 3 tbsp) of avocado is low FODMAP, but larger portions become high in FODMAPs and can cause symptoms.
Perseitol, Not Sorbitol: Monash University research identified the FODMAP in avocado as the unique polyol perseitol, not sorbitol as previously believed.
Individual Tolerance Varies: Personal sensitivity to perseitol and other aspects of avocado, like its fat content, means testing your own tolerance is important.
Ripeness Matters: Some evidence suggests that ripe avocados may contain lower FODMAP levels than unripe ones, making ripeness a factor in tolerability.
Avocado Oil is Safe: Pure avocado oil is FODMAP-free and a safe alternative for flavor without digestive concerns.
Avoid FODMAP Stacking: Limiting yourself to one low FODMAP serving of avocado per meal and spacing out other high-FODMAP foods can prevent cumulative effects.

Understanding the Avocado-FODMAP Relationship

For years, those following a low FODMAP diet were advised to either severely limit or completely avoid avocados, based on early research that classified them as high in sorbitol. The narrative has changed significantly thanks to retesting conducted by Monash University, the leading authority on the low FODMAP diet. The new findings clarify that the primary FODMAP in avocados is not sorbitol at all, but a unique polyol called perseitol. While perseitol is still considered a fermentable carbohydrate, this updated information, along with revised serving size guidance, allows many people with IBS to enjoy avocados again in moderation.

The Discovery of Perseitol and What It Means

In 2024, Monash University re-analyzed the FODMAP content of avocados using more advanced testing methods. The results showed that perseitol is the dominant polyol in avocados and that its molecular size is larger than sorbitol, which could lead to different effects in the gut. For sensitive individuals, this can still cause discomfort, as the fermentation of polyols by gut bacteria leads to gas production and can draw water into the intestines, causing bloating, pain, and changes in bowel habits. The good news is that the precise knowledge of this FODMAP allows for more accurate portioning and personal tolerance testing.

Updated Avocado Serving Sizes for a Low FODMAP Diet

As part of their retesting, Monash University updated the recommended low FODMAP serving size for avocados. Previously listed as 30g, the new green-light portion is 60g, which is approximately 3 tablespoons. This allows for a more generous and satisfying serving of avocado without exceeding a safe FODMAP threshold for most individuals during the elimination phase of the diet. Larger servings increase the FODMAP load, so it's crucial to be mindful of how much you consume.

How to Manage Avocado Portions

Here are some practical tips for incorporating avocados while managing FODMAP intake:

Weigh your portions: Because avocado size can vary significantly, using a kitchen scale to measure 60g is the most accurate approach.
Consider ripeness: Some data suggests that ripe avocados may contain lower FODMAP levels than unripe ones, which is a helpful tip for very sensitive individuals. A ripe avocado will yield slightly to gentle pressure.
Space out servings: To avoid 'FODMAP stacking', leave 2-3 hours between consuming avocado and other FODMAP-containing foods.
Track your tolerance: Keep a food and symptom diary to monitor your individual response to different portion sizes.

The Role of Fat and Individual Tolerance

Beyond FODMAPs, the high fat content in avocados can also be a trigger for some individuals with IBS, especially those with diarrhea-predominant symptoms (IBS-D). Fat can stimulate the gastrocolic reflex, which increases intestinal contractions and can cause symptoms. Therefore, if you experience symptoms even with a small, low FODMAP portion of avocado, the fat content may be the culprit. During the reintroduction phase, it is recommended to challenge avocado separately to determine your personal tolerance to both its FODMAPs and fat content.

Avocado Serving Size Comparison


Serving Size	Weight (approx.)	FODMAP Level	Potential Effect
1/8 avocado	30g	Low FODMAP	Generally well-tolerated
1/4 avocado	60g	Low FODMAP	Recommended safe serving (updated 2024)
1/2 avocado	80g	Moderate FODMAP	May trigger symptoms in sensitive individuals
Whole avocado	150g+	High FODMAP	Very likely to trigger symptoms

Avocado Oil: A Safe Alternative

For those who are extremely sensitive to avocado's FODMAPs or fat content, or simply want to enjoy the flavor without the risk, avocado oil is an excellent alternative. As a pure fat, it contains no carbohydrates and is completely FODMAP-free, making it safe for use in cooking, dressings, and marinades during all phases of the low FODMAP diet.

Conclusion

Thanks to recent and accurate re-testing by Monash University, we now know that avocado is not high in sorbitol, but a unique polyol called perseitol, which still necessitates careful portion control on a low FODMAP diet. The key takeaway is that most people with IBS can enjoy a small, 60g serving of ripe avocado without triggering symptoms. By weighing your portions, spacing out your intake, and monitoring your individual response, you can confidently include this nutritious and delicious fruit in your meals. For additional support and recipes, refer to trusted resources like the Monash University app or consult a registered dietitian. You don't have to break up with avocado entirely; you just need to manage your portions wisely.

A Note on Further Guidance

While this article provides the latest research-based information, personal responses to food can vary. Consulting a registered dietitian who specializes in the low FODMAP diet can help you navigate your individual journey, especially during the reintroduction and personalization phases. The Monash University blog offers further detail on their findings regarding perseitol and the updated serving sizes.

Frequently Asked Questions

Yes, many people with IBS can eat avocado in a small, portion-controlled amount. The current recommended low FODMAP serving size is 60 grams, or about 3 tablespoons, based on recent research from Monash University.

According to the latest research from Monash University, the low FODMAP serving size is 60 grams. This is a larger portion than previously thought and is generally well-tolerated during the elimination phase.

Avocado is both, depending on the serving size. A small serving (60g) is low FODMAP, while a larger portion, such as half or a whole avocado, is considered high in FODMAPs due to its perseitol content.

Avocado can cause bloating in sensitive individuals if they consume a larger portion. This is because it contains perseitol, a fermentable polyol that can lead to gas production and digestive distress.

Yes, pure avocado oil contains no carbohydrates and is entirely FODMAP-free. It is a safe and delicious way to add avocado flavor to your meals without any risk of triggering IBS symptoms.

Some evidence suggests that ripe avocados contain slightly lower levels of FODMAPs, specifically perseitol and fructose, compared to unripe avocados. This makes ripe avocados a potentially safer choice for those with sensitivities.

Perseitol is a unique polyol sugar found in avocados, identified by Monash University in 2024 as the primary FODMAP in the fruit. It can trigger IBS symptoms in a similar way to sorbitol and mannitol.

Yes, for some people with IBS, particularly those with IBS-D, the high fat content in avocados can stimulate the gut and cause symptoms, independent of the FODMAP content.