What FODMAP is avocado high in? The Truth About Perseitol

December 8, 2025 •

4 min read

According to a 2024 re-testing by Monash University, avocados are high in the polyol perseitol, not sorbitol as previously thought. This groundbreaking discovery impacts how people with sensitive guts should approach this popular fruit and answers the question of what FODMAP is avocado high in.

Quick Summary

Recent research reveals avocado is high in the polyol perseitol, not sorbitol. The FODMAP level depends heavily on portion size, with larger servings triggering symptoms.

Key Points

Perseitol is the FODMAP: Recent research identified the primary FODMAP in avocado as perseitol, a polyol, not sorbitol.
Portion Size is Key: Avocado is low FODMAP in small servings (e.g., 60g) but becomes high FODMAP in larger amounts.
Ripeness Matters: Ripe avocados are generally lower in perseitol than unripe ones.
Fat can Trigger Symptoms: For some people with IBS, the high fat content of avocado can cause digestive issues, separate from its FODMAP content.
Test Individual Tolerance: Perform a separate food challenge for avocado during the reintroduction phase to determine your personal threshold.
Avocado Oil is Safe: Avocado oil is FODMAP-free and can be used as a worry-free alternative for flavor.

Understanding Avocado's FODMAP Content

For many years, the digestive distress some people experienced after eating avocado was attributed to sorbitol, a polyol identified in early FODMAP testing. However, the landscape of nutritional science is ever-evolving. Groundbreaking 2024 research from Monash University, the leading authority on FODMAPs, re-examined the composition of avocados with more advanced analytical methods. This re-testing revealed a surprising truth: the primary polyol in avocados is not sorbitol but a unique sugar alcohol called perseitol. This discovery explains why some individuals' reactions to avocado didn't align with traditional sorbitol sensitivities.

Perseitol: The New Polyol on the Block

Perseitol is a seven-carbon sugar alcohol that belongs to the polyol family, just like sorbitol and mannitol. Although new to FODMAP research, its effects on the gut are presumed to be similar to other polyols. When consumed in excess, it can draw water into the intestines through an osmotic effect and may be fermented by gut bacteria, leading to common IBS symptoms like bloating, gas, and abdominal discomfort. The fact that perseitol is a larger molecule than sorbitol may even explain why some individuals experience more pronounced symptoms from avocado than they would expect from other polyol sources.

The Critical Importance of Portion Size

For those managing their FODMAP intake, the single most important factor when it comes to enjoying avocado is portion control. Unlike many foods that are either universally high or low FODMAP, avocado's classification depends entirely on how much you consume. A small serving can be considered low FODMAP and well-tolerated by most, while a larger portion quickly pushes it into moderate or high FODMAP territory. Monitoring your intake carefully is essential, especially during the elimination phase of a low FODMAP diet.

FODMAP Levels and Ripeness

Research also suggests that the FODMAP content of avocados can vary with their ripeness.

Unripe Avocados: These tend to have a higher concentration of perseitol, along with measurable levels of fructose.
Ripe Avocados: As the fruit ripens, the polyol content naturally decreases. Choosing fully ripe Hass avocados is often recommended for individuals on a low FODMAP diet. Some testing even indicates that fully ripe Hass avocados may contain no detectable FODMAPs at certain serving sizes, though Monash University still advises caution.

Beyond FODMAPs: Considering the Fat Content

It's important to remember that FODMAPs aren't the only potential trigger for digestive symptoms. Avocados are famously high in healthy monounsaturated fats. While beneficial for overall health, high-fat foods can stimulate the gastrocolic reflex, which can be a separate trigger for some individuals with Irritable Bowel Syndrome (IBS), particularly those with IBS-D (diarrhea-predominant). Therefore, if you experience symptoms from even a small, low FODMAP portion of avocado, the fat content might be the culprit rather than the perseitol.

Managing Avocado on a Low FODMAP Diet

Incorporating avocado back into your diet requires a thoughtful approach. Here are some strategies:

Start Small and Measure Accurately: During the elimination phase, stick to the recommended low FODMAP portion size (e.g., 60g as of early 2024). Use a kitchen scale for precision, as visual estimation can be inaccurate. This is especially true given the wide size variation in avocados.
Watch for Stacking: Be mindful of other FODMAPs you consume around the same time. Having a low FODMAP avocado portion in addition to other low-to-moderate FODMAP foods in a single meal could lead to 'FODMAP stacking' and trigger symptoms.
Individual Tolerance Testing: As recommended by Monash University, use the reintroduction phase to test your personal tolerance to avocado separately from other polyols. This helps you understand your unique threshold.
Consider Avocado Oil: Avocado oil is a fantastic, FODMAP-free alternative for cooking or dressings. Since it contains no carbohydrates, it poses no FODMAP risk, though the fat content might still affect sensitive individuals.

Practical Uses for Low FODMAP Avocado Portions


Portion Size (Approx.)	FODMAP Level (Perseitol)	Recommended Use
30g (~1/8 avocado)	Low FODMAP	Smashed on gluten-free toast, sliced into a small salad.
60g (~1/4 avocado)	Low FODMAP (2024 update)	Larger serving for toast, creamy smoothie additive.
80g+ (~1/2+ avocado)	Moderate to High FODMAP	Avoid during elimination phase; test tolerance carefully later.

Conclusion

While early reports identified sorbitol as the primary issue, new research from Monash University reveals that the FODMAP in avocado is actually perseitol, a unique polyol. The key to enjoying this nutritious fruit while on a low FODMAP diet lies in strict portion control, paying attention to ripeness, and understanding your personal tolerance levels. By following updated guidelines and being mindful of your intake, you can likely include avocado in your diet without experiencing digestive discomfort. For the most up-to-date and reliable information, always consult the Monash University FODMAP app or a qualified dietitian. Monash University Low FODMAP Diet

Frequently Asked Questions

Avocado is high in the FODMAP polyol known as perseitol, particularly in larger serving sizes. This was a discovery made in 2024, replacing the older belief that it was high in sorbitol.

Avocado is both, depending on the portion size. A small serving of 60 grams is considered low FODMAP, while larger servings increase the polyol content and become high FODMAP.

Yes, research indicates that the FODMAP content, specifically perseitol, decreases as an avocado ripens. Choosing a fully ripe avocado is often recommended for those on a low FODMAP diet.

Yes, avocado oil is FODMAP-free. It contains no carbohydrates, so it is safe to use as a source of healthy fat without worrying about FODMAP content.

If you reacted to a small, low FODMAP portion, the high fat content of the avocado might be the cause, especially for those with IBS-D. Fat can trigger symptoms in sensitive individuals regardless of FODMAPs.

Based on updated research, a safe low FODMAP serving size for avocado is 60 grams, or approximately one-quarter of a typical Hass avocado.

FODMAP stacking is the cumulative effect of eating several low FODMAP foods in one meal, which can add up to a high FODMAP load and trigger symptoms. When having avocado, consider other foods in the meal to avoid stacking.

Use a structured reintroduction plan to test avocado separately. Start with a small, low FODMAP portion, and gradually increase the amount over several days while monitoring your symptoms.