Avocado Oil

Why avocado oil is rated low

Avocado oil is low at any typical portion, and the reason is simple: pressing the fruit separates the fat from the pulp, and the fermentable carbohydrate stays behind with the pulp, so no FODMAP group reaches a meaningful level in the oil. That covers the way a bottle of oil actually gets used: frying, roasting, whisking into dressing, finishing a bowl. The rating says nothing about the rest of the plate, though. Oil is almost never eaten alone, and it is usually carrying something else into the pan.

What changes your risk

• The rest of the meal, not the oil Because no FODMAP group reaches a meaningful level in plain oil, avocado oil adds little to the day's running total. The risk is the meal it belongs to: a plate where several low servings pile up in one sitting can still land you higher than any single food suggests, so spread servings across the day rather than stacking them into one dinner.
• Flavoured and infused bottles A bottle labelled garlic avocado oil, roasted onion oil or herb blend is no longer plain oil. If solid pieces of garlic or onion are sitting in the bottle, or if the label lists onion or garlic powder, those ingredients bring their own rating to the table and the oil is not doing the damage.
• A true infused oil is the useful trick The troublesome parts of garlic and onion are water-soluble and do not dissolve into fat, so a properly strained garlic-infused oil carries the flavour without them, as long as nothing solid is left floating in it. Avocado oil is a good neutral base for exactly that.
• What you cook in it Heat does not break FODMAPs down, so frying onion in avocado oil gives you fried onion, not a gentler version of it. Roasting, searing and deep frying leave whatever was in the food still in the food.
• The fruit is not the oil Avocado flesh is a separate entry with its own serves and its own rating. Nothing about the oil's low rating carries across to eating the fruit, or to guacamole, avocado smoothies or avocado toast.

What else works

If you want to rotate oils rather than lean on one, plain olive oil, rice bran oil and other single-ingredient pressed oils sit in the same place for the same reason, and a strained garlic-infused oil covers the savoury base note that fresh garlic would normally give a pan. The lookalikes to watch are not other oils but avocado in its whole forms: the fruit itself, guacamole, and the creamy avocado dressings that blend flesh into a pourable sauce all belong to the fruit's rating, not the oil's. Pre-mixed marinades and salad dressings sold with avocado oil headlined on the front are the other trap, since the front of the bottle sells the oil while the back of the bottle lists the onion and garlic powder.

How to keep it low

Buy the shortest ingredient list you can find, ideally one line reading avocado oil and nothing else, because blended cooking oils and flavour-infused bottles are common in this aisle and the blend is where added ingredients hide. Refined avocado oil takes high heat well, so it suits searing and roasting, while the greener unrefined kind is better used off the heat where its flavour survives. Keep it capped, away from the stove and out of direct light, since heat and sunlight turn any oil stale. When eating out, the oil is rarely the question worth asking: ask instead whether the sauce, marinade or rub was built on onion or garlic, because that is the part of the dish the rating turns on.

Common questions

is avocado oil low fodmap

Yes. Any typical portion is low, because no FODMAP group reaches a meaningful level in the pressed oil.

can i use avocado oil during the elimination phase

Plain avocado oil with nothing else on the ingredient list is low at any typical portion, so it works as a cooking and dressing fat during elimination. The thing to check is the flavoured or blended bottles, which can carry onion or garlic ingredients.

is avocado oil the same as eating avocado

No. Pressing separates the fat from the pulp and the fermentable carbohydrate stays with the pulp, so the oil and the fruit are rated separately. The fruit has its own serves and the oil's rating does not transfer to it.

what about garlic infused avocado oil

A properly infused and strained oil carries garlic flavour without the water-soluble parts that cause the trouble, because those do not dissolve into fat. Make sure no solid garlic pieces are left sitting in the bottle.