Avocado Upset Stomach: The Causes and Preventions

Most people know that avocado has many health benefits, but what about when you eat it and get an avocado upset stomach? This is a common problem for those who have sensitive stomachs.

refrigerated avocado

Luckily, there are some things you can do to help alleviate this issue. In this blog post, we will discuss the causes of an avocado upset stomach as well as how to cure them.

What is Avocado?

The avocado is a large green fruit that can be eaten in many different ways. It’s most commonly consumed as guacamole or sliced for sandwiches, but some people even eat the flesh like an apple.

Avocados are rich in healthy fats and fiber, which makes them one of the healthiest foods you can consume. They’re also great for hydration.

Avocado’s Nutritional Information

Nutrients

Raw avocado flesh is 73% water, 15% fat, 9% carbohydrates, and 2% protein (table).

An avocado contains 160 calories per 100 grams, which is a rich source of vitamin B10, K, C, E, and potassium.

Avocados are rich in healthy phytosterols and carotenoids like lutein and zeaxanthin.

Fat Composition

Avocados have diverse fats:

  • About 75% of an avocado’s energy comes from fat. Almost two-thirds of the avocado’s total amount of fat is monounsaturated as oleic acid (table).
  • Avocado’s predominant fats include palmitic acid and linoleic acid.
  • Avocados have a 14% saturated fat content.
  • The fat composition of an avocado is typical: 1% Omega-3, 14% Omega-6, 71% Omega-9 (65% oleic and 6% palmitoleic), and 14% saturated fat (palmitic acid).

Health Benefits of Avocado

Rich in nutrition

Research has shown that avocados are nutrient-dense, providing your body with half of the number of fruits and vegetables it needs each day.

Avocados are high in monounsaturated fat and vitamin E, which is good for your general health. They also contain more soluble fiber than other fruits and provide important minerals such as iron, copper, and potassium.

Good for your heart

Avocados are high in monounsaturated fat. This form of fat may help protect against heart disease and lower blood pressure. As a good source of folate, fiber, and potassium, avocados also have benefits for the heart and circulatory system.

Lower your cholesterol

Avocados are rich in unsaturated fats that can help manage cholesterol.

Help losing weight

Avocados are rich in fiber, and fiber helps you feel full, so you’re less likely to overeat. And although avocados are high in fat, it’s mainly healthy monounsaturated fat.

Keep your eyes healthy

Aside from the list of benefits explained above, avocados have a high level of protective vitamin E and carotenes, including lutein and zeaxanthin, which are thought to help keep your eyes healthy.

Avocado Upset Stomach

avocado upset stomach

What are the causes?

There are many reasons why someone might experience an avocado upset stomach, but the most common one is when their sensitive stomach isn’t able to handle all of the fiber in avocados.

However, there are several other probable causes for this avocado upset stomach. Let’s find out.

Fiber Intolerance

The average person meets their fiber needs through a diet that contains plenty of fruits, vegetables, whole grains, and beans. However, individuals who have a low tolerance for fiber intake may experience such symptoms as gastrointestinal (GI) obstruction, diarrhea, and gas or bloating.

Though a rich source of dietary fiber, avocados should be avoided if you have an upset stomach. They are not digested in the system and can lead to constipation or prolonged feelings of fullness.

Too much fiber in your stomach can cause diarrhea. To avoid this, it is best to limit eating avocado to one serving at a time.

Allergies

Some people have allergic reactions to avocado. There are two main forms of allergy: tree-pollen allergy and latex-fruit syndrome.

Those allergic to tree pollen develop symptoms in the mouth and throat shortly after eating avocados.

Some people who are allergic to latex also have an allergy to some or all fruits (particularly those in the citrus family). There is not much research that understands why. But it has been found that children with latex-fruit syndrome could be at risk of having general hives and abdominal pain and vomiting symptoms.

Fruit Sugar Malabsorption

Fruits are a healthy food choice for many but not all. If you experience symptoms of fructose malabsorption, your intestinal system cannot metabolize fruit sugars efficiently. If you eat any type of sweet fruit, these sugars can lead to bloating or stomach pain.

Gastrointestinal problems for those on a FODMAP diet are most commonly attributed to fruit sugars or sugar alcohols which can’t be easily digested.

Avocados contain sugar alcohols, which can create stomach problems for people with diabetes and fructose intolerance.

Sensitive To Avocado Chemicals

The other possible explanation could be a natural chemical found in the avocado.

Avocado contains glutamates and amines like tyramine and histamine whose levels increase with the ripening and softening of the fruit.

While many people can tolerate avocados with ease, some sensitive individuals experience stomach upset when they eat them. This problem typically causes symptoms like abdominal pain and other gastrointestinal issues such as gas, flatulence, or diarrhea.

Salicylates in avocado may also lead to heartburn, nausea, vomiting, stomach cramps, or even diarrhea.

How to prevent the avocado upset stomach?

If you’re dealing with this issue, you can do a few things to help alleviate the problem.

Drink water

First, you must drink plenty of water when eating avocados to avoid an avocado upset stomach from dehydration

Add more fat

Second, try using less fiber by adding more fat to your oils and grains. This will ease the digestion process for someone sensitive to fiber.

Eat smaller amount

Third, try eating a smaller amount of avocado at one time instead of consuming the entire fruit in one sitting. This will help to spread out your digestion and make it easier on your stomach lining.

Add yogurt

The fourth thing you can do is add some yogurt to the dish if you’re using guacamole or mashed avocado

Cut down on avocados

Finally, if all of the tips above do not help with your avocado upset stomach this time around, you might want to consider cutting down on avocados in general. This will allow your stomach lining some much-needed rest and healing time.

Those who have sensitive stomachs must learn how to prevent an avocado upset stomach to enjoy the many health benefits the fruit has to offer.

FAQs

Can you have an intolerance to avocado?

In some cases, people have an allergic reaction to the high levels of histamine in avocados. This may indicate that you are intolerant to these amounts of histamine and should avoid them.

Do avocados cause gas and bloating?

While some people can enjoy avocados without experiencing stomach discomfort, others feel bloated and gassy after eating one. To help avoid these symptoms, reduce your serving size from one whole avocado to a quarter or half.

Is avocado difficult to digest?

Avocados and bananas are easy to digest. Avoid dried fruits, canned fruit cocktails, and pineapple.

What does avocado do to your stomach?

The avocado is a superfood packed with fiber and essential nutrients, such as potassium which helps promote healthy digestive function. It’s also a low-fructose food which means it’s less likely to cause gas. “Foods like nuts and avocados are really nutrient-dense,” says Lee.

Why do I feel sick after avocado?

Eating avocados triggers allergic reaction symptoms in some people.

What is 1 serving of avocado?

Avocados are high in calories so it’s important to know the recommended serving size: 1/3 of a medium avocado or one ounce. One ounce has 50 calories.

Does avocado make u poop?

Avocados are trendy on toast and guacamole, but they’re also chock full of nutrients. One cup of avocado contains 10 grams of fiber which can help with constipation and other GI-related disorders.

Why do avocados make me gassy?

Avocados are a high polyol food, meaning that the probability of production of gas and flatulence is higher than other foods.

How do you get rid of a stomach ache from food intolerance?

To reduce pain from symptoms of an upset stomach caused by eating an avocado, placing a heating pad or hot pack on your abdomen may relieve some discomfort. Soaking in a warm bath may also help as these options often have the same effect and increase heat to relax your muscles.