Avocados are amazingly good for you. We’ve all heard about how good they are for your heart, your cholesterol, and your overall health. They’re packed full of vitamins, minerals, and anti-oxidants. They’re a very popular food for anyone who is health concious, and they’re often called a super-food. But is avocado low FODMAP?
Sort of. It depends.
Avocados come in a range of shapes and sizes from the larger Florida avocado to the small Shepherd, and the more commonly seen Hass avocado. They’re in season at different times of the year, have slightly different flavours and textures, and are grown, and are available in different areas of the world. The Hass avocado is the most common, and is the one you’re most likely to see in the store. It’s about 6 ounces, and has a dark green, bumpy skin.
An 80 gram serving is a single serve, as per the MONASH University FODMAP guidelines. It’s about half of an avocado, but this is high in polyol-sorbitol, so it’s high FODMAP. This serving size should absolutely be avoided, especially in the elimination stage of the FODMAP diet.
A half serving of avocado is roughly a quarter of the avocado, or 40 grams. This serving size has moderate amounts of polyol-sorbitol, so it can be eaten in moderation, if you know your IBS symptoms aren’t triggered by polyols.
A quarter serving is 20 grams, which is approximately an eighth of the avocado. At this serving size, it’s low FODMAP, and can be eaten.
Most varieties of avocado have a relatively high oil content. Avocado oil is extracted from the fruit, and is a healthy substitute for any other kind of cooking oil. It’s even more healthy than olive oil. It’s low FODMAP, and a serve is one tablespoon. It also has external beauty benefits as well, and can be used in pretty much the same way as coconut oil.
Low FODMAP Guacamole
Guacamole is a fantastic dip, and accompaniment to almost every Mexican dish. It’s delicious, and so easy to make. This recipe makes 12 servings of 40 grams (approximately 2 and a half tablespoons), which is low FODMAP, although if you want you can increase the cream cheese to 145 grams, and reduce the avocado to 95 grams (2 avocados), which would mean that you could eat a larger serving.
50 grams cream cheese (reduced fat, and lactose free if needed)
285 grams avocado (approximately 3 medium size) Skinned, de-seeded, and mashed
15 grams finely chopped baby spinach leaves
35 grams finely chopped green onion tops
2 tablespoons finely chopped coriander leaves
53 grams finely chopped green capsicum
2 teaspoons garlic infused oil
68 grams diced, finely chopped tomato
1 tablespoon lime juice
Half teaspoon salt
Half teaspoon cracked black pepper
Fresh, or dried chilli, to taste.
- Bring the cream cheese up to room temperature.
- Prepare the other ingredients.
- Combine the ingredients. You can use a food processor if you want a smoother consistency.
This guacamole can be stored in the fridge in an airtight container, or can be frozen.