Do avocados cause gas?
Avocados may be giving you enough gas. This article will explain why avocados can cause stomach problems can occur and what you can do to prevent them. Among the foods that cause gas, Avocados can be causing gas for most people because they’re:
- Very high in fiber
- High in sorbitol
Rarely, avocados can cause gas or allergies in a baby. If they do, you may notice skin rashes, gas, or an upset stomach up to 48 hours after eating even a small amount of avocado.
Why do Vegetables like Avocados Cause Gas? Because vegetables are usually high in fiber, they can cause gas. This is especially true for those who don’t consume a lot of fiber. This is because, some carbohydrates are not digestible in the small intestine and stomach. Fiber is an umbrella term for them.
These carbohydrates are then passed to the large intestine where they are fermented by gut bacteria. Bacterial fermentation creates gas, which can cause bloating and/or be released as flatulence.
Fiber is healthy, and you should “feed” the bacteria. But much undigestible fiber is too much gas and this can cause discomfort and even pain.
Avocados Are Quite High in Fiber
Avocados are rich in fiber, more than any other vegetable. These nutrition facts are for 100g of avocado . Each serving contains 6.8g of fiber .
- Energy (kcal)-167
- Protein (g)-1.96
- Total Lipid (g)-15.4
- Carbohydrate (g)-8.64
- Fiber (g)-6.8
- Sugars (g)-0.3
And the daily minimum of fiber for adults of approximately 20 grams. You can eat two avocados (especially if you eat guacamole), and get a lot of fiber. As you know, this fiber will ferment in the stomach and lead to gas production.
Avocados Are Relatively High in Sorbitol
Some carbohydrates are not easy to digest, but partially digestible, they don’t belong in the “fiber” category. They are fructose and sorbitol. Below is a table that provides a more detailed breakdown on these carbohydrates in avocados.
- Moisture-66 g
- Fructose-0.15 g
- Glucose-0.69 g
It’s very unlikely that there will be any serious side effects from the small amount of fructose. But, 0.65g of sorbitol per 100g avocado is quite high. Although it can cause stomach discomfort, only a few grams may be enough to cause symptoms.
However, most people won’t experience any problems with sorbitol after consuming 5g. Some people may be more sensitive than others. Although avocados are known for their fiber content, sorbitol is also a significant contributor to gas production.
What can you do to reduce the gas and bloating from avocados?
Fiber is a good source to contribute for energy balance. take in more fibre regularly for the body adjust and digest those fibers.
However, other than regular fiber intake, the sad truth is that you can only eat smaller amounts of avocados.
While you will have to experiment with the exact amount of avocado, most people should not eat more than one avocado per day to get started.