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Is Avocado Low FODMAP?

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Is Avocado Low FODMAP?

That’s what we all want to know! Some lists say they are high FODMAP, while other lists say low FODMAP. What is the answer? Is avocado low FODMAP?

And if so, exactly how much can I eat? We have the answers. You CAN eat avocado while even on the Elimination phase of the low FODMAP diet.

Comparison of avocado types. Florida on the left, Hass on the right. Is Avocado Low FODMAP?

Avocados Come in Many Sizes

Okay, we don’t mean to be confusing here – quite the contrary. We believe that information is power and precision is key. As you can see in the image, these avocados, a Florida avocado on the left and a Hass avocado on the right, are vastly different sizes.

So when you consult your Monash app or someone tells you that an eighth of an avocado can be eaten during the Elimination Phase, well, we think you have only partial information.

The information is in the Monash app, actually, it’s just that since most Americans do not cook by weight and/or think metrically, our brain glazes over when we get to the part that says we can eat 30 grams.

Do you know what 30 grams of avocado look like? Neither did we, but now we do – see below:

And check out our 7-Layer Dip and Guacamole to make great use out of that amount.

This is what 30 grams of avocado looks like. Is Avocado Low FODMAP?
The diced avocado in the small dish is 30 grams; the slices of avocado on the sourdough toast is also 30 grams.

So How Much Is Just Right?

According to Monash University, the amount is 30 g

This, my friends (see above & below), is 30 grams of avocado and what you can eat on the Elimination Phase, according to Monash.

The clear dish contains 30 g of avocado; there is also 30 g of avocado on the toast. Is Avocado Low FODMAP?

The diced avocado above in the small dish is 30 grams and could be mashed up for a bit of guacamole.

The slices of avocado on the right and below are also 30 grams and make a generous serving of avocado toast!

showing 30 gram low FODMAP amount of avocado. Is Avocado Low FODMAP?

The avocados that Monash tested showed Polyols, so if you have gone through your Polyol sorbitol challenge and can tolerate more, give it a go!

FODMAP Friendly Lab Testing

FODMAP Friendly has recently re-tested avocados and they took Hass avocados, both ripe and unripe, into the lab.

FODMAP Friendly lab testing initially reported that avocado had a low FODMAP “Pass” at 120 g (4.23-ounces). The details stated that avocado contained mannitol, fructans and some excess fructose. They recently re-tested both ripe Hass avocado and unripe Hass avocado. The lab testing reports that both ripe and unripe get a “Pass” at 80g (2.82 ounces). 
Their details state that both the ripe and unripe Hass avocados were low in all FODMAP groups, and in fact both ripe and unripe have a max low FODMAP serving size, as determined in the lab, to be 1000 g (that is not a typo).
Yes, at first glance there is a lot to unpack here. The low FODMAP amounts are different, and even the FODMAPs reported in the respective labs and represented on the apps are different. This is not a problem, or an issue of one app being “right” and another “wrong”. More to come in our “lab testing explained” articles to be published soon.

By the way, avocados can be nutritious as well as delicious. They offer a good amount of potassium, lutein, folate, B6, vitamin C, monounsaturated fat and believe it or not, fiber.

Top your tacos and enjoy – if they do not upset your GI system!

Hass For The Win

If you have a choice, we prefer Hass avocados. They are the smaller ones that have a darker, almost black-green skin, which also has a slightly pebbly texture. Their flesh is richer and creamier and better tasting in our opinion. The Florida avocados are larger and sport a smooth, bright green skin.

The flavor is not as bold or interesting and their texture is not as buttery, by comparison with the Haas. Even when combined with other ingredients, such as in a guacamole, the Florida avocados fall short.

Halved avocados for comparison. Florida are huge! Is Avocado Low FODMAP? YES

As an additional health related issue, if you have a severe latex allergy, you might also have a reaction to avocados, so add them to your diet cautiously.

More Avocado Deliciousness

Check out these avocado recipes – all low FODMAP, of course.

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