Is Guacamole Low FODMAP?
Guacamole can be low FODMAP — but only if it’s prepared with the right ingredients and in the correct serving size.
The main concern is avocado, which contains sorbitol (a polyol). According to low FODMAP research, avocado is:
- Low FODMAP at 30 g (≈ 2 tablespoons)
- Moderate FODMAP at 45 g
- High FODMAP at 60 g or more
Traditional guacamole often uses much more avocado per serving, making it high FODMAP.
However, you can make a safe, low FODMAP version by controlling portion size and adjusting ingredients.
Scientific Breakdown of Guacamole Ingredients
✅ Avocado (Allowed in small amounts)
- Contains sorbitol, a polyol that can trigger symptoms in people with IBS.
- Low FODMAP only at small servings.
❌ Onion (High FODMAP)
- Contains fructans, one of the most problematic FODMAP groups.
- Raw onion is not allowed in low FODMAP guacamole.
❌ Garlic (High FODMAP)
- One of the highest fructan foods.
- Regular garlic must be avoided.
✅ Garlic-infused oil (Allowed)
- Fructans are not oil-soluble, so garlic flavor remains without FODMAPs.
✅ Tomatoes
- Very low in FODMAPs and safe.
✅ Lime juice
- Low FODMAP and beneficial for flavor and digestion.
✅ Cilantro
- Naturally low in FODMAPs.
⚠️ Jalapeños
- Low FODMAP in small quantities, but may irritate sensitive stomachs due to capsaicin.
So… Is Guacamole Low FODMAP?
Guacamole is low FODMAP only if:
- You limit your serving to 2 tablespoons (30 g) of avocado, and
- You remove high FODMAP ingredients like raw onion and garlic.
This makes it suitable for the elimination phase of the Low FODMAP diet.
Low FODMAP Guacamole Recipe (IBS-Friendly)
Ingredients
- 1 ripe avocado (use only 30 g per serving)
- 1 tbsp chopped tomato
- 1 tbsp chopped cilantro
- 1–2 tsp lime juice
- 1 tbsp garlic-infused olive oil
- Pinch of salt
- Optional: finely chopped jalapeño (⅛ pepper)
Instructions
- Mash the avocado until smooth.
- Add tomato, cilantro, lime juice, and salt.
- Stir in garlic-infused oil for classic guacamole flavor.
- Serve immediately or refrigerate for up to 12 hours.
Low FODMAP Serving Size:
2 tablespoons (30 g).
Can You Eat Store-Bought Guacamole on a Low FODMAP Diet?
Most commercial guacamole contains:
- onion
- garlic
- concentrated avocado
This makes most store-bought guacamole high FODMAP, unless labeled onion-free and garlic-free.
Who Should Avoid Large Amounts of Avocado?
People with:
- IBS
- Fructose malabsorption
- Sensitivity to polyols (sorbitol)
may experience bloating, gas, or abdominal pain from larger servings.
Key Takeaways
| Question | Answer |
|---|---|
| Is guacamole low FODMAP? | Yes, but only in small portions and without onion or garlic. |
| Safe serving size? | 30 g (about 2 tablespoons). |
| Main issue? | Avocado contains sorbitol (a FODMAP). |
| How to make it safe? | Use garlic-infused oil and keep avocado portion small. |
Conclusion
Guacamole can be low FODMAP and IBS-friendly when prepared correctly.
By keeping portions small and removing high FODMAP ingredients like onion and garlic, you can enjoy delicious guacamole without digestive discomfort.
If you’re following a low FODMAP diet, stick to homemade recipes to ensure full control over ingredients and serving size.