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Is Avocado Low FODMAP?

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Is avocado low FODMAP? Some lists say avocados are high FODMAP, while other lists say they are low FODMAP. What is the answer? Can you eat avocados on the low FODMAP diet? Will they trigger your irritable bowel syndrome (IBS)?

You CAN eat avocado while even on the Elimination phase of the low FODMAP diet. There are low FODMAP serving sizes. On the other hand, whether it will trigger IBS symptoms for you will depend on your unique GI tract.

This article has updated information made available in early 2024 reported by Monash. Current lab testing shows the Green Light low FODMAP serving size has doubled from 30 g to 60 g. Please read below for more information.

avocados 2.
Photo credit: coyot via Canva.

Monash has re-tested avocados (as of 2024). Here is what you need to know:

  • Avocados, as with any fruit or vegetable, are expected to have varied FODMAP content from fruit to fruit, and from time to time upon lab testing.
  • Lab test results are always meant to be guides and not absolutes.
  • Lab tests from the same institutions, and between testing bodies (Monash and FODMAP Friendly) can vary and this is not a problem.
  • All of the lab tests are reliable; what is important is how you react to the food in question.
  • FODMAP Friendly has had listings for unripe and ripe avocados for some time. Monash now details ripe versus unripe in their blog article (although not on the app). Unripe avocados show a higher sugar content. This is the opposite of bananas, for example, but is the same as guavas. This is why extrapolations on ripe versus unripe produce are not recommended.
  • The current lab testing from Monash has detected a unique sugar called perseitol. 
  • Perseitol is not the same as sorbitol, therefore Monash recommends that you do an independent Challenge for avocados.
  • Monash University’s Green Light low FODMAP serving size has increased from 30 g to 60 g. This is more in line with FODMAP Friendly’s serving size of 80 g.

Monash University & FODMAP Friendly Lab Testing

We present both Monash University lab testing of avocados as well as FODMAP Friendly. Both of their lab testing procedures and results are reliable and accurate even when they do not agree. And when it comes to avocados, there are differences.

For a full explanation of each of their testing procedures and why their results sometimes differ, please refer to these linked and complementary articles.

A Note On Avocado Size

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

As you can see in the image above, these avocados, a Florida avocado on the left and a Hass avocado on the right, are vastly different sizes – and it can even be more dramatic, with some that are even smaller and some that are much larger.

While variation within Hass is not as great, they can still range from about 3-ounces to 10-ounces. For over 15 years the Monash app suggested that you could eat an “eighth of an avocado” during the Elimination Phase (which was not helpful verbiage). Now, the Moderate amount suggest “½ medium”, which is better language, but sticking with weight is always preferable, due to large size variation.

Check out our 7-Layer Dip and Guacamole to make great use out of low FODMAP amounts.

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. As of early 2024, the suggested low FODMAP serving size is double this at 60 g.

How Much Avocado Is Just Right?

Let’s look at what Monash University lab tests have reported, and what FODMAP Friendly lab tests have reported.

Monash University Has Lab Tested Avocados

For over 15 years Monash University testing indicated that the amount of avocado that was low FODMAP was 30 g. As of 2024 they have increased that amount to 60 g upon re-testing.

The images show 30 g as a reference point.

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 originally showed Polyols. Upon re-testing, a new type of sugar appeared.

Monash Discusses Perseitol

Here is updated information from Monash. During re-testing they have discovered a new type of sugar:

“As it turns out, avocados are rather a unique fruit in terms of their composition. Unlike other fruits, which tend to accumulate carbohydrates (or sugars) as they grow and ripen, avocados accumulate oils (fats) and have a very unique carbohydrate (sugar) profile. One of these unique carbohydrates found in avocados is a sugar polyol called ‘perseitol’.”


Perseitol is larger in size than sorbitol, and the larger the size of the sugar polyol, the less it tends to be absorbed, but it tends to draw more water into the small intestine. This means that more of the sugar polyol will end up in the large intestine, where it can be fermented by gut bacteria and create gas. In addition, the extra water that these larger sugar polyols bring into the large intestine contribute to a laxative effect.

Monash is suggesting that since this sugar is similar, but not the same as sorbitol, that we should all complete a separate food Challenge with avocado to test our own tolerance. 

FODMAP Friendly Has Lab Tested Avocados

FODMAP Friendly (2022) 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 most recent lab tests report that both ripe and unripe get a “Pass” at 80g (2.82 ounces). Their re-testing details originally stated that both the ripe and unripe Hass avocados were low (0%!) in all FODMAP groups, and in fact both ripe and unripe had a max low FODMAP serving size, as determined in the lab, to be 1000 g (that is not a typo, which makes sense, if there were 0% FODMAPs present).

However, in conversations with FODMAP Friendly they have told us that they are taking avocados back in the lab for further testing. Currently (beginning in early 2023 through early 2024) their app shows no FODMAP content in the 80 g servings, but also does not increase the max serving size suggestion at all.

assorted low FODMAP avocado toast on a wooden board - great for breakfast, lunch or a snack
You can enjoy avocado toast and remain low FODMAP!

Ripe Versus Unripe Avocado

FODMAP Friendly has had two listings for avocado – one ripe and one unripe – for quite some time. Now, Monash has also reported on both, although that information is only on their website and not on their app.

Where the testing bodies agree is that the sugar content in avocados is actually higher in UNRIPE fruit. This is similar to guavas, where ripe fruit is lower FODMAP as well, and the opposite of bananas, where ripe bananas are higher FODMAP. This is a great example as to why we discourage extrapolations within this diet.

Avocado FODMAP Content Varies Hugely

Yes, at first glance there is a lot to unpack here. The low FODMAP amounts from each testing body 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”. Produce is expected to vary in FODMAP content based on variety, growing conditions, harvesting procedures, storage, etc.

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. And since we do not know which avocados Monash University lab tested, we are not sure if the Florida variety has even been lab tested. Varieties of fresh fruits and vegetables can be different, and sometimes significantly.

The flavor of the Florida variety is not as bold or interesting, and their texture is not as buttery, by comparison with the Hass. 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
Look at the difference in avocado sizes! Do not try and go by “1/8th of an avocado” as a serving. GO BY WEIGHT>

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.

Front shot of low FODMAP sweet potato tacos with black beans and Avocado Lime Crema
Avocado crema drizzled on Sweet Potato Black Bean Tacos!

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