Avocado, a beloved staple of Mexican cuisine, has become one of the most popular superfoods over the last ten years. Rich in nutrients, avocados provide the “good” kind of fat – monounsaturated and polyunsaturated – as well as some 20 important vitamins, minerals, and beneficial bioactive compounds.
A 2023 study found that avocado can aid intestinal inflammation, but can it help with Irritable Bowel Syndrome? Here’s where the research currently stands.
What is Irritable Bowel Syndrome (IBS)
IBS is a functional gastrointestinal disorder causing digestive symptoms like bloating, cramping, constipation, and diarrhea. As IBS is considered to be caused by a disruption of the gut-brain axis, both diet and lifestyle factors such as stress relief can greatly impact the severity of symptoms.
Can Avocados Help with IBS Symptoms?
Despite the myriad health benefits of avocado, it can unfortunately trigger IBS symptoms.
Avocados contain high levels of magnesium, which acts as a laxative. So while they might provide some benefit for constipation-predominant IBS patients, diarrhea-predominant IBS patients should limit avocado consumption or only consume the fruit in small portions.
Are Avocados FODMAP Friendly?
The FODMAP diet is tailored to assist IBS patients with their diet. The concept, introduced by Monash University’s research department in 2005, identifies a group of short-chain carbohydrates that are either poorly absorbed or impossible to digest by some patients. These sugars can ferment in the gut and cause adverse effects, such as IBS symptoms.
The FODMAP status of avocado is nuanced, with the answer coming down to two things:
- The quantity of avocado you add to your diet.
- Your own individual ability to digest avocado.
While a whole avocado is not considered FODMAP friendly, 1/8th of an avocado (30 grams), can be considered a LOW FODMAP option.
How to Eat Avocados When You Have IBS
Those with IBS can still enjoy avocado without adverse effects, as long as it’s consumed in small amounts. Add a small quantity to toast, salad, or your low-FODMAP shake.
Avocado oil is a great alternative, offering the benefits of avocados without impacting the gut. Avocado oil contains good vitamin E, is high in health-promoting fatty acids, and contains antioxidant and anti-inflammatory compounds.
Our Tips & Recommendations
When it comes to avocado and IBS, it’s best to introduce small amounts initially to determine your body’s response. If ever in doubt, it’s wise to consult with your doctor or a registered dietician to limit triggers and ensure nutrition.
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