FODMAP checker
Avocado
Avocado is low FODMAP in small servings but becomes high FODMAP at larger amounts. A serving of 30g (⅛ of a medium avocado) is considered safe. Stick to this portion and you can enjoy avocado on the low-FODMAP diet.
Why does portion size matter for avocado?
Avocado contains sorbitol — a polyol (the "P" in FODMAP). Sorbitol is poorly absorbed in the small intestine and can cause digestive symptoms when consumed in larger amounts.
Monash University testing shows that 30g (⅛ of an avocado) is low FODMAP, while a larger serving of 45g or more becomes high FODMAP. So avocado is not off-limits — you just need to be mindful of how much you use.
Tips & alternatives
- 🥑Stick to 30g portionsAbout ⅛ of a medium avocado. Use a small amount in salads, on toast, or as a garnish rather than a large serving of guacamole.
- 🫒Olive oilFor dishes where avocado adds creaminess, a drizzle of olive oil provides richness and is fully FODMAP-free.
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