Noba

Avocado is a fruit (yes, really!) that has gained immense popularity in modern diets. In addition to its creamy texture and subtle flavor, avocado is a rich source of healthy fats, fiber, and essential vitamins such as K, E, C, and B, along with key minerals like potassium and folate. This versatile ingredient elevates dishes as a spread, side dish, or smoothie addition — it’s no surprise it's become a favorite!

Previous Quantity Limitation of 30g

Avocado historically maintained a strict quantity limitation in the low FODMAP diet. Previous laboratory analyses discovered sorbitol, a sugar polyol that can trigger irritable bowel syndrome (IBS) symptoms, naturally occurring in the fruit. Consequently, avocado was restricted to a safe quantity of only 30g (approximately 1/8 of an avocado) in recent years.

Perseitol

Newer tests of avocado suggest the fruit does not contain sorbitol, but instead contains a different sugar polyol called perseitol. Perseitol is a rare sugar polyol naturally present in avocado. Like other sugar polyols, perseitol can cause IBS symptoms such as bloating and increased bowel frequency by drawing extra water into the intestine.

From High to Moderate FODMAP Content

Recent avocado tests reveal updated quantity limitations: low FODMAP at 60g, moderate FODMAP at 80g, and high FODMAP at 93g. This translates to a safe portion of approximately 3 tablespoons.

The overall assessment of avocado has therefore shifted from high to moderate in the app. While portion intake must still be limited on a low FODMAP diet, this represents promising news for avocado enthusiasts.

Reintroduction

Avocado has long been an excellent ingredient for testing individual sorbitol tolerance. However, one can now advantageously test avocado separately and utilize alternative foods for testing sorbitol sensitivity.

We recommend reading our article on reintroduction, which explains this in greater detail.

References:

1. Monash. Avocado and FODMAPs - a smashing new discovery! Monash University. 2024.