Low-FODMAP Foods Like Avocados Can Improve Digestive Health

A diet high in sugar can cause many issues, and there’s one group of sugars, called FODMAPs, that can be especially troublesome for people with poor digestive health, particularly those suffering from irritable bowel syndrome (IBS).

What are FODMAPs?

FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), and they are short-chain carbohydrates (sugars) that can be particularly difficult for the small intestine to digest. As such, FODMAPs cause uncomfortable gut symptoms like bloating, cramping, flatulence, constipation, diarrhea, and lower abdominal pain. 

“FODMAPs are a group of small molecule sugars that are poorly absorbed in the gut. This causes fluid and gas to accumulate in the gut, which leads to abdominal pain or discomfort in people suffering from IBS,” – Monique Piderit, registered dietitian.

Adopting a low-FODMAP diet

As FODMAPs can be uncomfortable and painful, it would be advisable to adopt a low-FODMAP diet and stay clear of foods that are highest in FODMAPs, which include:

• Dairy-based milk, yogurt, and ice cream
• Wheat-based products such as cereal, bread, and crackers
• Beans and lentils
• Some vegetables, such as artichokes, asparagus, onions, and garlic
• Some fruits, such as apples, cherries, pears, and peaches

Granted, a lot of these foods are healthy, but for 5-10% of the world’s population, they can trigger IBS.

Avocados are a low-FODMAP superfood

Thankfully, there are a range of foods that can feature in a low FODMAP diet, and these include avocados. 

In addition to being rich in monounsaturated fats, avocados are low in carbohydrates (sugars), allowing them to feature in a low FODMAP diet. What’s more, avocados are also high in fiber, which helps to improve digestive health by preventing constipation and even reducing the risk of colon cancer. This is because they are rich in only one of the FODMAPs (the P: polyol) while low in the rest of the FODMAP groups. 

“Small servings of avocados are low in FODMAPs and can be routinely enjoyed by IBS sufferers. In addition, they are nutrient-dense and packed with gut-supporting monounsaturated fats (71%) and dietary fiber, as well as other nutrients like potassium, folate, copper, vitamin K, and the antioxidants, lutein, and zeaxanthin,” says Monique.

Low-FODMAP recipes

If you’re looking to start your low-FODMAP journey, but are unsure of where to start, then try one of the following two recipes courtesy of the South African Avocado Growers’ Association (SAAGA).

Avocado & Bobotie Rice Salad with Roasted Grapes

Prep: 20 Minutes

Cook: 20 Minutes

Ready in: 40 Minutes

6 Servings

Recipe

• 500 g brown basmati rice, cooked
• 1 x 410 g can brown lentils, drained
• 1 large brown onion, peeled and sliced
• A drizzle of avocado or olive oil
• 30 ml (2 tbsp.) Turmeric
• 30 ml (2 tbsp.) mild curry powder
• 3 cloves garlic, crushed
• 100 ml water
• Juice and zest of 1 lemon
• 15 ml (1 tbsp.) apricot jam
• Chopped coriander to garnish
• Toasted almond flakes to garnish
• 2 avocados, stoned, peeled and quartered
• Lemon wedges to serve

For the Roasted Grapes

• 150 g green grapes
• 2- 3 tbsp. honey

Description

• Preheat the oven to 200˚C and place the grapes on a baking tray, adding a drizzle of the honey. Roast until tender and slightly charred, about 10 minutes.
• To make the Avocado Bobotie salad: combine the basmati rice and lentils in a bowl and set aside.
• In a frying pan, sauté the onion in the oil until softened, add the spices and garlic, and sauté for a further 2 -3 minutes. 
• Pour in the water and whisk in the lemon juice, zest, and apricot jam, cook until the jam melts and forms a sauce. Remove from the heat and pour half the sauce over the rice and lentils, toss to coat the rice.
• Arrange the bobotie rice on a platter and add the avocado quarters, garnish with chopped coriander, flaked almonds, and the-roasted grapes.
• Serve with extra sauce and lemon wedges.

Spiced Fish With Avo, Lime, and Piquante Peppers

4 Servings

Recipe

• 500 g (4-6 pieces) firm white fish, such as Hake or Kingklip
• 3 tablespoons avocado oil or olive oil
• 1 teaspoon garlic powder
• 1 teaspoon fish spice
• 1 lime, quartered
• 1 avocado, peeled and diced
• 6 piquanté peppers, diced
• Chopped fresh coriander, as desired

Description

• Drizzle oil on one side of the fillets, and sprinkle with ½ teaspoon garlic powder and ½ teaspoon pepper.
• Place onto a hot grill pan, with 1 tablespoon of oil, spice side down. 
• Sprinkle the remaining garlic powder and fish spice over the fish.
• Cook for 5–7 minutes, turn, and continue cooking for another 5–7 minutes or until golden and the fish flakes easily with a fork.
• To serve, top with diced avo, piquanté peppers, chopped coriander, and wedges of lime.

References

Ericsson, C. I., Pacheco, L. S., Romanos-Nanclares, A., Ecsedy, E., Giovannucci, E. L., Eliassen, A. H., Mucci, L. A., & Fu, B. C. (2023). Prospective Study of Avocado Consumption and Cancer Risk in U.S. Men and Women. Cancer prevention research (Philadelphia, Pa.), 16(4), 211–218. https://doi.org/10.1158/1940-6207.CAPR-22-0298

MAIN IMAGE CREDIT: Photo by Any Lane/Pexels