Yes, You Can Eat Low FODMAP Guacamole!
When you think of “guac” you might assume it is high FODMAP and that you cannot have any. Well, a hefty serving is high FODMAP, but ripe avocado is low FODMAP, and ranges in lab testing from containing no FODMAPs at all, to a suggested serving of 60 g, which is about ¼ cup of mashed avocado.
So you might have to use some restraint, but you can have it! As long as the recipe is Low FODMAP Guacamole, like this one.
Both Monash University and FODMAP Friendly have lab tested Hass avocados and we strongly suggest you read our article, Is Avocado Low FODMAP? There you can learn many interesting details about avocados in relation to the low FODMAP diet.
Is Traditional Guacamole High FODMAP?
Classic guac is made with red onion and garlic, which makes it high FODMAP.
Chances are that you will not be able to indulge in guacamole made by someone else at a party or from the salad bar. Or from the fast-food joint or sit-down Mexican restaurant.
You gotta make your own and that’s why we are here to help.
Ours is flavored quite simply with salt, pepper, lime juice, scallions and a little cumin and jalapeno. All low FODMAP if you stick to the serving sizes.
Let’s Talk Avocados
Okay I am going to get on my soapbox. *Taps mic*. Hear me out. For some reason y’all are avocado crazy. I mean, full on passionate about this smooth green fruit (you knew it was a fruit, right?)
There are avocados out there, like the Hass avocados that we love, that average about 6 ounces (170 g) each. Then there are gargantuan Florida style avocados that can weigh a whopping 2 pounds (910 g), and even more.
You might assume bigger is better, right? Wrong! For two main reasons.
First of all, the Hass avocados have a far superior texture. They are a prettier darker green, richer, smoother, butter-ier (we want that to be a word).
The Florida avocados pale in comparison in every respect. And then there is the size. Sigh.
The Monash University serving for “½ medium” avocado is not that helpful. Always go by weight.
How Do You Tell If An Avocado is Ripe?
Hass avocados will turn from dark green to an even darker green – almost black – as they ripen. But the best way to tell is to press them gently.
They should give a little under pressure.
The flesh, however, should still be firm enough that it is right up against the skin. When they are over-ripe, the skin looks wrinkled and you can feel that the flesh has shrunk away from the skin. Those are too ripe.
You can also buy hard avocados and leave them at room temperature for a few days to ripen.
Get Your Chips Ready
We love corn tortilla chips and they go hand-in-hand with our guacamole. So get your guac on. Our Low FODMAP guacamole is perfect for Memorial Weekend parties, Fourth of July and all of your summer outings.
But of course you don’t have to limit making guacamole to the warmer months.
We see it at parties all year round.
If you want to see another use for mashed avocado, check out our low FODMAP 7-Layer Dip. We even have a spooky Halloween graveyard version!
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Avocados: Both Monash University and FODMAP Friendly have lab tested avocados, and their results vary from one another. In addition, they have also re-tested avocados and lab test results vary from before; this was to be expected. ALWAYS note that lab tests are meant to be guides only and represent snapshots in time of the avocados that are tested during that particular testing round. Monash University lab testing had reported that avocado was low FODMAP at 30 g, or what they called “an eighth of an avocado”; this volume amount means nothing, BTW. Avocados can vary from 3-ounces (85 g) a piece to over 5-pounds (2.3 kg). GO BY WEIGHT – and the weight is for flesh only. Current lab tests have a low FODMAP serving size set at 60 g. Their details state that the avocados they tested contain sorbitol and perseitol. FODMAP Friendly lab testing initially reported that avocados had a low FODMAP “Pass” at 120 g (4.23-ounces). The details stated that avocados tested contained mannitol, fructans and some excess fructose. FODMAP Friendly re-tested both ripe Hass avocado and unripe Hass avocado. Focusing on ripe, their current lab testing has found no FODMAPs in ripe Hass avocado; “eat freely”.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts.
- Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about ⅓ cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP Guacamole
Our Low FODMAP Guacamole is easy to make and is low FODMAP in small portions. You’re going to have to exert willpower with this one!
Low FODMAP Serving Size Info: Makes about 1 ½ cups (360 ml); servings size 1 ½ tablespoons
Ingredients:
- 2, 6- ounce (340 g) ripe Hass avocados
- 1 tablespoon lime juice
- 1 tablespoons finely minced scallions, green parts only
- 1 teaspoon to 1 tablespoon minced jalapeno
- Kosher salt
- Freshly ground black pepper
- 1/4 teaspoon cumin, optional
Preparation:
-
Cut the avocados in half, remove and discard pits (or save one – see Step 2 below) and use a spoon to scoop out all of the avocado flesh into a nonreactive mixing bowl. Immediately add the lime juice and use a fork to mash the avocado and mix in the lime juice, which will retard oxidation and any discoloring. Add scallion, jalapeno to taste (the more, the hotter!) and season generously with salt and pepper. Stir in optional cumin, if desired. We leave it a little chunky. Feel free to keep mashing if you like it smoother. Guacamole is ready to serve or press plastic wrap directly on the surface of the guacamole and refrigerate for up to 4 hours.
-
If you want, you can stick an avocado pit in there during storage under the plastic wrap. Some folks think it helps the guac from turning brown. I think the plastic wrap does most of the work. We like to make it right before we are going to serve it. Serve with corn chips – and try and stick to the serving size.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Avocados: Both Monash University and FODMAP Friendly have lab tested avocados, and their results vary from one another. In addition, they have also re-tested avocados and lab test results vary from before; this was to be expected. ALWAYS note that lab tests are meant to be guides only and represent snapshots in time of the avocados that are tested during that particular testing round. Monash University lab testing had reported that avocado was low FODMAP at 30 g, or what they called “an eighth of an avocado”; this volume amount means nothing, BTW. Avocados can vary from 3-ounces (85 g) a piece to over 5-pounds (2.3 kg). GO BY WEIGHT – and the weight is for flesh only. Current lab tests have a low FODMAP serving size set at 60 g. Their details state that the avocados they tested contain sorbitol and perseitol. FODMAP Friendly lab testing initially reported that avocados had a low FODMAP “Pass” at 120 g (4.23-ounces). The details stated that avocados tested contained mannitol, fructans and some excess fructose. FODMAP Friendly re-tested both ripe Hass avocado and unripe Hass avocado. Focusing on ripe, their current lab testing has found no FODMAPs in ripe Hass avocado; “eat freely”.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts.
- Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about ⅓ cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.