Good News About Avocado and FODMAPs

AllTips and Tools

Mar 29

I don’t know about you, but I love avocados and I push the limits on how much I eat. I have noticed I can definitely tolerate more than the 1/8 avocado serving size recommended (previously) in the Monash app. Now I know the reason for that. The Monash FODMAP team (always dedicated to keeping the low FODMAP diet science current and accurate) recently re-tested avocados for FODMAP content and they made an interesting discovery. Avocados, a food analyzed over 15 years ago when the diet was initially developed, surprisingly are not high in sorbitol as previously thought. They are high in a unique sugar polyol called perseitol.

Perseitol, unique to avocados, behaves similarly to sorbitol in the gut. More study of this unique polyol and its potential to trigger IBS symptoms is needed so Monash refrained from reclassifying avocados as low FODMAP for the time being. They did, however, increase the low FODMAP serving size so you can now confidently eat 1/4 - 1/3 of an avocado (up to 2.1 ounces) and that is still considered low FODMAP.

This discovery highlights the complexity of food science and emphasizes the importance of ongoing research in FODMAPs and IBS management. I am thankful Monash University continues to prioritize this science for all of our benefit!

For those missing avocados, I recommend doing your own tolerance testing to see if you truly can increase your avocado intake without triggering symptoms. Don’t know how to do that? I’m always here to help.

Stay tuned for more updates as the Monash team continues to delve into FODMAP science! Read the full article, including all the science, on the Monash Low FODMAP blog.

Looking for Low FODMAP recipes that include avocado? Head on over to my recipe club and type the word “avocado” in the search box. Voila! All my recipes that include avocado. You’re welcome. :-)

IBS Game Changer Recipe Club

More Deliciously Low FODMAP™ tips and tools

Featured

Embracing the abundance of what you CAN eat without consequences is a Game Changer

Tired of feeling restricted by food limitations?

Deep Tissue Massage for IBS Management

In this blog post, I explore some of the ways deep tissue massage can support IBS symptom management, giving you one more tool in your toolbox to find a holistic path to comfort and well-being.

Sarah and Katherine making Broccoli Cloud Salad.jpg

Now on YouTube: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

Celebrating Four Years of IBS Game Changer: Empowering People to Live Symptom-Free

Since launching IBS Game Changer, I’ve been on a mission to support individuals living with Irritable Bowel Syndrome (IBS) by providing expert coaching, delicious recipes, and essential tips for symptom management.

Top 10 (ish) IBS Friendly Pantry Basics

In this post, I’m sharing many of the essential pantry staples I use in my recipes all the time.

Sarah and Katherine at Nicks Wedding.jpg

Podcast: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

Good News About Avocado and FODMAPs

Monash University recently re-tested avocados for FODMAP content and they made an interesting discovery

What’s Fiber Got to Do With It?

Why is fiber so important for people with IBS and which kind is best

Anxiety and IBS: 8 Things You Can Do to Get Them Both Under Control

In this blog post, I’m addressing the intricate relationship between anxiety and Irritable Bowel Syndrome, exploring how they impact each other, and giving you some specific things you can do to get them both under control.

What You Need to Know About Cheese and the Low FODMAP Diet

Not all cheeses are created equal in terms of their compatibility with the low FODMAP diet. This article will help you make informed choices that align with both your preferences and your gut health.

Nourishing Gut Health: Unveiling the Benefits of Bone Broth for Irritable Bowel Syndrome

The warmth and soothing nature of bone broth can provide relief from digestive discomfort. Sipping on a warm cup of bone broth may help ease symptoms such as bloating and cramping.

The Art of Cooking with Low FODMAP Dried Oyster Mushrooms

Cooking with dried oyster mushrooms unveils a world of culinary possibilities

Navigating Life with Irritable Bowel Syndrome: A Guide to Empowerment

Tips and Tools to help you navigate life while dealing with IBS

Mastering Mindful Eating: 13 Essential Strategies to Detox from Mindless Munching

After the holidays or any time you want to improve your relationship with food, use these techniques to master mindful eating and regain control of your health.

A Few IBS Game-Changing Tips for a Happy Holiday

From Mindful Munching to making Social Connections — here are some tips for a happy holiday!

The Transformative Power of Exercise for IBS

Research underscores the point that moderate-intensity exercise often outperforms vigorous exercise in relieving IBS symptoms. But individualization is key.

The Power of Gratitude: A Small Shift with a Big Impact

Taking a moment each day to acknowledge and appreciate the positive aspects of our lives can have a profound impact on our well-being.

Your Guide to a Deliciously Low FODMAP Thanksgiving Feast

Top 10 Strategies for Building a Healthy Gut Biome

How can you ensure your gut biome is in the best shape possible? I’ve put together the top 10 strategies to promote a healthy and diverse gut biome. Read on…

Day of the Dead KA with Catrina Woman Ajijic Plaza.jpg

Celebrating Life and Love: Exploring Dia de los Muertos

Dia de los Muertos is a joyous celebration of life, love, and remembrance

Halloween Candy Guide (What’s Low FODMAP and What’s Not)

What you need to know about eating Halloween candy

Exploring Metabolic Health: A Special Feature for Metabolic Health Day

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

Understanding Constipation: A Must for IBS Sufferers

Constipation: What is it? What are some common myths about it? What can you do about it?

Olive Oil, Which One Should I Use?

Read the full article to know which oil to choose for your recipes.

Tips for Navigating the Grocery Store Low FODMAP Style

A step-by-step guide to assist you in getting through the grocery store and coming out with all the low-FODMAP foods and ingredients you need.

The Delicious Dimension: Exploring the Visual and Textural Joys of a Restricted Diet

While the nutritional content of food takes center stage, the way food looks and feels should not be underestimated.

Haven’t tried FODZYME yet? Get a free sample!

If you are based in the United States and have never tried FODZYME before, you can get a free sample of FODZYME.

Curious about Keto and using the Keto Diet to Manage IBS Symptoms?

A ketogenic diet could be one pathway to relief for some of us with IBS

Delicious Low FODMAP Beef Sticks and Jerky from Good Fod Foods

Thanks to our friends at Good Fod Foods you can now have delicious Beef Sticks and Jerky in a variety of flavors that you can keep on hand for a quick snack or light lunch on the go.