← Back to FODMAP Index
Avocado
Persea americana
Moderate FODMAP
Portion Sensitive
Healthy Fats
Fresh ripe avocado cut in half showing pit

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: A typical serving of avocado that most people consume

Safe Serving Size: A FODMAP-friendly serving size that is generally well tolerated

Active Compounds: Sorbitol and other polyols

Fermentation Level:
Low

Digestive Impact

Why it's problematic: Can be problematic in larger portions

Specific symptoms: Bloating, gas, and digestive discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

cucumber

Cucumber

zucchini

Zucchini

olive oil

Olive oil

Substitution ratio: 1:1 for texture, adjust for fat content

Processing Effects

Riper avocados may have higher FODMAP content

Freezing does not affect FODMAP content

Mashing doesn't change FODMAP levels

Stacking Considerations

Avoid combining with:

  • pears
  • apples
  • watermelon
  • honey

Safe complementary foods: Combine with low FODMAP foods like rice, eggs, or lettuce

Reintroduction Guidelines
  1. Start with 1/8 of an avocado (30g)
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 1/4 avocado
  4. Maximum test portion should not exceed 1/2 avocado

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • guacamole
  • california rolls
  • smoothie bowls
  • sandwiches

Alternative names: alligator pear, butter fruit, vegetable butter

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Portion size
  • Ripeness of the avocado

Tip: Keep a food diary to track your personal tolerance levels