Eating Avocados on a FODMAP Diet
Avocados become tricky because they contain sorbitol – a type of sugar alcohol.
This is a FODMAP and can irritate those who suffer from digestive disorders. This doesn’t necessarily mean that you won’t be able to eat avocado. As with many types of foods, different foods affect different people in different ways.
If you find that avocado is a tricky item for you to eat then you could try eating very small amounts. Many people find they can handle the low number of FODMAP’s in a small portion.
Recommended Avocado Portion
You can only eat very small amounts of avocado to ensure it stays low FODMAP. This is about 1/8th of an avocado. This may not seem like very much and this is true. It only amounts to just over an ounce of avocado.
This doesn’t mean you can’t enjoy a little avocado. It just means you need to be careful and make every little bit count.
FODMAP Tip: Only 1/8th of an Avocado Remains Low FODMAP
How to Use Avocados
When you can only use very small amounts of avocado it might seem easier to just avoid it completely. However, there are some dishes where just a touch of avocado can make all the difference and add some real flavour and texture to the meal.
Here are a few ideas:
Crumble Onto Salads
A healthy salad can be vastly improved in both health benefits and flavour with a little avocado. You do need to be careful of how much you add which is why we would recommend using a small amount of avocado as a salad topping.
All you need to do is make your salad and crumble an ounce of avocado over the top. You get the benefit of that tasty flavour and the vitamins and nutrients contained in avocado.
Make a Low FODMAP Dip
Using a lot of avocados to make a dip like guacamole isn’t often an option because of the limited amount of avocado you can use.
However, you can still make a delicious dip with all the flavours of guacamole but without using too much avocado. Instead of using lots of avocados just use the small amount you are able to eat and mix up the rest with cream cheese!
Add some seasoning and a squeeze of lemon and you have a delicious dip or dressing to use.
Low FODMAP Avocado Recipes
If you’re looking for delicious recipes containing avocados that are low FODMAP then give these a go:
Other Avocado Products
Avocado doesn’t just come in its fruit form. It can come in a range of dishes and forms in the supermarket. But are these also not particularly suitable when following a low FODMAP diet?
Is Guacamole Low FODMAP?
Guacamole is largely made from mashed up avocados and you need quite a large amount in order to make a small amount of the dip.
This does unfortunately make guacamole high in FODMAP’s and unsuitable for those following a low FODMAP diet. If you really miss this delicious dip then you can make some delicious styles of guacamole at home using a low FODMAP recipe.
Is Avocado Oil Low FODMAP?
With avocado being a tricky food to eat on a low FODMAP diet you might assume that avocado oil is also high in FODMAPs.
However, this isn’t true. During the processing of the oil, the carbs from the avocado are removed and therefore the sorbitol is taken out too! Leaving behind a delicious low FODMAP oil you can use in your cooking.
Avocados are a difficult food to navigate when you are following a low FODMAP diet.
In theory, avocado is a food to avoid because it is high in a sugar called sorbitol but as long as you are willing to eat only small amounts then you should be fine to include a little in your diet – great news for avocado lovers everywhere!