Is Your Gut Problem an Avocado Intolerance?

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Understanding Why Avocados Might Cause Digestive Issues

Avocados have long been a staple in my diet. Whether it’s a slice of toast topped with creamy avocado, a refreshing cup of avocado seed tea, or a spicy bowl of guacamole, I’ve always found joy in their rich, buttery flavor. Even the salmon-avocado roll from my favorite sushi spot was a treat I couldn’t resist. For a long time, if it involved avocados, I was all in.

But then something changed. One day, I suddenly felt like I could no longer tolerate them. No matter how many dietary changes I made—eliminating grains, dairy, and added sugars—I couldn’t shake my digestive issues. My doctor suggested I further reduce the number of foods I ate to identify the culprit, which led me to cut out avocados entirely. At first, it was sad, but soon I realized that this change was actually helping. I felt better than I had in months, and that’s when I decided to dig deeper into why avocados might be causing an upset stomach.

The Health Benefits of Avocados

Despite the potential for digestive discomfort, avocados are widely regarded as one of the healthiest foods around. They’re packed with nutrients, including healthy fats, fiber, and various vitamins and minerals. Studies often highlight their benefits for heart health, skin health, and even boosting libido. Retail sales of avocados have steadily increased since 2000, with Americans spending over $7 billion on them in 2021 alone.

However, not everyone can enjoy avocados without experiencing some form of digestive distress. According to Dr. Daniel Motola, a gastroenterologist, while avocados are generally safe for most people, they may cause issues for those with specific intolerances or allergies.

Three Reasons Avocados Can Cause an Upset Stomach

1. FODMAP Intolerance

One of the main reasons avocados might cause digestive problems is due to their FODMAP content. FODMAPs are fermentable carbohydrates that can be difficult to digest for some people. Avocados contain sorbitol, a type of polyol that is also found in foods like peaches and honey. If you're sensitive to these sugars, eating large amounts of avocado can lead to bloating, gas, and other gastrointestinal discomforts.

For those with FODMAP sensitivities, portion control is key. A small amount—like 1/8 of an avocado—is considered low-FODMAP and less likely to trigger symptoms. It's best to enjoy avocados in moderation and save larger portions for special occasions.

2. Hypersensitivity or Allergy

Some people develop sudden reactions to avocados, often linked to a condition known as latex-fruit syndrome. This occurs when someone with a latex allergy also reacts to certain fruits, including avocados, bananas, kiwis, and bell peppers. Symptoms can range from mild discomfort to severe reactions, such as vomiting or cramping.

Jessie Lapointe, a brand manager from New York City, experienced this firsthand. After a sushi dinner, she developed severe cramps and ended up in the emergency room. Later, she was diagnosed with a hypersensitivity related to her latex allergy. While hypersensitivities aren't the same as true allergies, they can still cause significant digestive issues.

3. True Allergy

Unlike intolerances, true allergies involve the immune system. Symptoms of an avocado allergy can include hives, swelling, and difficulty breathing. These reactions tend to happen quickly after consumption, making it easier to distinguish from an intolerance, which may take hours to manifest.

Who Should Avoid Avocados?

If you experience chronic digestive issues or severe reactions after eating avocados, it’s important to consult a healthcare professional. Conditions like celiac disease or Crohn’s disease can sometimes be mistaken for food intolerances. Additionally, those with known allergies or hypersensitivities should avoid or limit their intake of avocados.

Alternatives to Avocados

If you need to cut back on avocados, there are plenty of delicious alternatives. Pesto, hummus, silken tofu, and edamame can all be used to add flavor and creaminess to your meals. You might find that you don’t miss avocados at all once you try these substitutes.

Final Thoughts

While avocados are undeniably nutritious, they aren’t suitable for everyone. If you’re experiencing digestive issues, it may be worth exploring whether avocados are the cause. By understanding your body’s unique needs, you can make informed choices about what to eat and how to stay healthy.