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Guacamole
Persea americana (based on main ingredient avocado)
Moderate FODMAP
Portion Control Required
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Bowl of fresh guacamole with avocado

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: Standard serving of guacamole

Safe Serving Size: Small portion to avoid FODMAP stacking

Active Compounds: Polyols and fructans (from avocado and common additives)

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Can be problematic due to avocado content and common additions like onion and garlic

Specific symptoms: Bloating, gas, and abdominal discomfort

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

Individual variation: Tolerance varies significantly based on portion size and specific ingredients

Safe Alternatives

cucumber

Cucumber

zucchini

Zucchini

green bell peppers

Green bell peppers

Substitution ratio: 1:1 replacement for dipping vegetables

Processing Effects

Mashing avocados doesn't affect FODMAP content

Refrigeration doesn't impact FODMAP levels

Stacking Considerations

Avoid combining with:

  • onion
  • garlic
  • raw tomatoes
  • hot sauce

Safe complementary foods: Combine with cucumber, carrots, or rice crackers for dipping

Reintroduction Guidelines
  1. Start with 1 tablespoon serving
  2. Wait 24 hours to assess tolerance
  3. If well-tolerated, increase to 2 tablespoons
  4. Maximum recommended serving is 2-3 tablespoons

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • Mexican restaurant dishes
  • sandwiches
  • wraps
  • dips
  • salad dressings

Alternative names: avocado dip, Mexican dip, avocado spread

Individual Variables

Factors affecting tolerance:

  • Overall FODMAP intake for the day
  • Individual avocado tolerance
  • Additional ingredients in the guacamole
  • Portion size consumed

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