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chunky low FODMAP guacamole in a glass bowl on a wooden board, chips alongside

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 1/2 cups (360 ml); servings size 1 1/2 tablespoons

Course: Appetizer, Basic, Condiment, Snack
Cuisine: American, Mexican
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 16 servings
Calories: 32 kcal
Author: Dédé Wilson

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:

  1. 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.
  2. 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 1/3 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 Facts
Low FODMAP Guacamole
Amount Per Serving
Calories 32 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g5%
Sodium 1mg0%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin C 0.2mg0%
* Percent Daily Values are based on a 2000 calorie diet.
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