Is avocado low FODMAP? That’s what we all want to know! 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)?
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.
Monash University & FODMAP Friendly Lab Testing
First, we would like to address the fact that we will discuss 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.
- Monash University Lab Testing Explained
- FODMAP Friendly Lab Testing Explained
- How To Use The Monash University Smartphone App
- How To Use The FODMAP Friendly Smartphone App
- When Monash University & FODMAP Friendly Lab Test Results Differ
A Note On Avocado Size
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 smaller and some that are larger.
So when you consult your Monash app, or someone tells you that an “eighth of an avocado” can be eaten during the Elimination Phase, you have only partial information.
The complete 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 (or 1.06 ounces if you have the app set that way).
Do you know what 30 grams of avocado look like? Neither did we, but now we do – see below:
How Much Avocado Is Just Right?
Monash University Has Lab Tested Avocados
According to Monash University, the amount of avocado that is low FODMAP 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 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!
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 Has Lab Tested Avocados
FODMAP Friendly recently (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 (early 2023) their app shows no FODMAP content in the 80 g servings, but also does not increase the max serving size suggestion at all.
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.
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.
- Vegan Green Goddess Dressing
- Avocado Toast
- Warm Bacon and Avocado Salad
- Low FODMAP Avocado Green Goddess Veggie Sandwich
- Mile High Chili Nachos
- Salad Nachos
- Sweet Potato Tacos
- Tuna Poke