Yes, avocado is low FODMAP in small serving sizes, typically 1/8 to 1/4 of a medium avocado (around 30g), but larger portions become high in the polyol sorbitol (and perseitol), triggering IBS symptoms. You can enjoy small amounts in salads or on toast, but avoid large servings or restaurant guacamole during the elimination phase; avocado oil, however, is low FODMAP.
A serving of 1/8 of a whole avocado (about 30 grams) is low FODMAP. Larger portions – like 1/4 or 1/2 an avocado – are high in sorbitol and should be avoided during the elimination phase. Tips for avocado on low FODMAP: Measure your portion (1/8 is about 2 tablespoons)
For many people with IBS, avocados can be a trigger if eaten in large amounts due to their sorbitol content. However, moderate portions often fit within a low FODMAP diet and don't cause symptoms. It's all about finding the right balance for your gut.
Low FODMAP fruit list
Avocado. Avocado is a superfood packed with fiber and essential nutrients, such as potassium, which helps promote healthy digestive function. It's also a low-fructose food, so it's less likely to cause gas.
Some doctors advise limiting or avoiding avocados due to their high calories and fat, potential digestive issues (FODMAPs) for those with IBS, interactions with medications like Warfarin, high potassium for kidney patients, and possible allergic reactions (latex allergy cross-reactivity). However, avocados are generally healthy for most people, providing good fats and nutrients, but moderation and awareness of individual health conditions are key, say experts.
Dr. Gundry advises against avocado toast because putting healthy avocados on toast (especially whole wheat or white bread) introduces lectins and processed flour, which he argues creates a "lectin bomb" that negates avocado's benefits, potentially causing inflammation, gut issues, and weight gain by spiking insulin, turning a good food into a harmful meal, he suggests eating avocado plain with olive oil or MCT oil instead.
To ease IBS and SIBO symptoms, it's essential to avoid high FODMAP foods that aggravate the gut, including:
High FODMAP sugars include honey, high fructose corn syrup and sugar-free confectionery. Low FODMAP options include dark chocolate, table sugar, maple syrup and rice malt syrup.
While coffee itself is low in FODMAPs, anecdotally many people note that it can stimulate the gastrointestinal tract, leading to cramping, diarrhoea, or urgency in some individuals.
Foods that may make IBS constipation worse
Therefore, it is no surprise that a diet high in fruit and vegetables rich in those nutrients, has been shown to decrease inflammation [10]. Avocados contain several vitamins, minerals, and phytochemicals known to support immune health and decrease inflammation [1, 6, 11].
If you do decide to try it, be sure to avoid these common low FODMAP diet pitfalls:
10 foods you didn't know you could eat on a low FODMAP diet
An intolerance to avocados is much more common than an allergy. Symptoms of avocado intolerance include bloating, gas, diarrhea, and nausea. If you have an intolerance to avocados, you may be able to eat small amounts or certain avocado-containing products without experiencing any symptoms.
But don't worry – you don't have to give up all your favourite foods to follow a low FODMAP diet. Sweet potatoes are one food that you can enjoy without worry. According to Monash University, a leading authority on FODMAPs, a serving size of 75g (about 1/2 cup of sweet potato) is considered low FODMAP.
Olives are low FODMAP. This means they can be consumed according to your appetite. As always, check the label to detect any high FODMAP ingredient added to olives, such as garlic. However, olives are a source of fat, and if you are an IBS sufferer, you should eat them in moderation to avoid IBS symptoms.
FODMAP info: 45g of pomegranate is low in fodmaps, ⅓ cup (50g) is moderate in fructans, ½ cup (or one small fruit 1 small / 90g) is high in fructans. Exclusion phase: Allowed during exclusion phase: Premium only.
According to Monash University coconut water (fresh or packaged) is high FODMAP and contains sorbitol and fructans (1). If you are in the first phase of the low FODMAP diet, then limit your serving to 100ml (1). This small amount of coconut water is low FODMAP and should be well tolerated.
The most common FODMAP triggers are Fructans (in wheat, onions, garlic) and GOS (in legumes), often followed by Mannitol and Lactose, though individual triggers vary, with Fructose, Lactose, and Polyols (like mannitol, sorbitol) also frequently reported as problematic for IBS sufferers. Fructans are particularly common because they're in many staples like bread, onions, and garlic, while GOS is in many beans and lentils.
Raw fish, such as sashimi, contains no FODMAPs at all. Sushi rice, along with nori, pickled ginger, wasabi, miso soup, and other common foods found on sushi menus, all have low FODMAP serving sizes. We find that when going out to eat, choosing a Japanese restaurant is a great low FODMAP choice!
The following cheeses in the noted serving size are considered high FODMAP and should be avoided during the elimination phase:
Avocados are naturally low in sugar and have a subtle flavor. Pairing them with highly sweetened foods like sugary cereals, pastries, or candies may mask the avocado's flavor and provide an imbalance in sugar intake, potentially leading to energy spikes and crashes.
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