Guacamole

Michael Eisenwasser

Print Recipe

A fresh, bright guacamole with tight portion math — 2 tablespoons per serve — so avocado stays inside the low-FODMAP window.

Prep 10 min

Cook 1 min

Serves 8

Gluten-freeDairy-freeVegan

Ingredients

• 1 large ripe avocado (about 200g flesh)
• 2 tablespoons fresh lime juice (about 1 lime)
• 1/4 cup cherry tomatoes, small-diced (about 5 tomatoes)
• 2 tablespoons scallion greens, finely chopped (green tops only)
• 2 tablespoons fresh cilantro, chopped
• 1 small jalapeño, seeded and finely minced (about 1 tablespoon, optional)
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon ground cumin
• Freshly ground black pepper

Instructions

Prep the Avocado

1. Halve the avocado, remove the pit, and scoop the flesh into a medium bowl.
2. Pour the lime juice over the avocado right away — the acid keeps it from browning while you chop the rest.

Mash

1. Mash the avocado with a fork to your preferred texture. Leave it chunky for scooping, or smooth it out for spreading.
2. The lime juice should coat every bite; give it a stir to make sure.

Mix in the Rest

1. Add the diced cherry tomatoes, scallion greens, cilantro, and jalapeño (if using).
2. Sprinkle the salt, cumin, and a few grinds of pepper across the top.
3. Fold gently with a spoon until everything is evenly distributed.

Taste and Serve

1. Taste and adjust — more lime for brightness, more salt for depth, more jalapeño for heat.
2. Portion carefully: this recipe makes 8 serves of about 30g each (roughly 2 tablespoons). Weigh the finished guac and divide into 8 for best accuracy; a tablespoon measure is a good backup.
3. Serve with plain corn tortilla chips (check the label — many brands add onion or garlic powder), rice crackers, cucumber slices, spooned over eggs, or alongside grilled chicken or fish.

Tips & Substitutions

• Measure your portion — by weight if you can. Avocado is the variable to watch. Monash lists 1/8 of a common avocado (about 30g) as the low-FODMAP serve — sorbitol climbs fast above that. This recipe makes 8 serves at roughly 30g each (about 2 tablespoons). For best accuracy, weigh the finished guacamole and divide into 8. Tablespoons are a useful backup when you don't have a scale.
• Scallion greens only — never the white bulb. The fructans in scallions live in the white part. The green tops test low at normal culinary serves and deliver the same sharp allium note.
• Skip raw garlic entirely. Raw garlic is one of the highest-fructan ingredients in the kitchen. If you want a garlic backnote, drizzle in 1 teaspoon of garlic-infused olive oil — fully strained, no solids.
• Cherry tomatoes, not round. Cherry tomatoes are low-FODMAP in typical culinary serves; the amount per portion here is small. Check the app for the current tested serving size.
• Taste the jalapeño first. Heat varies pepper to pepper. Start with half, taste the finished guac, then add more. Chili heat itself can be an IBS trigger even when FODMAPs are low — reduce or omit if you're spice-sensitive.
• Ripe matters. A rock-hard avocado won't mash smoothly and tastes flat. Wait until it yields gently to a squeeze near the stem.

Why This Works

Portion is the whole game with avocado. Monash tests avocado at 1/8 of a common avocado (about 30g) as the low-FODMAP serve — sorbitol rises quickly past that threshold. This recipe splits one large avocado across 8 serves of about 30g each (roughly 2 tablespoons), which puts every scoop right at the tested low-FODMAP portion. Weigh the finished guacamole and divide into 8 for best accuracy. Going back for a second scoop pushes you into moderate territory, so measure honestly and pair the guac with safe dippers rather than loading up a single plate.

Scallion greens and cilantro carry the flavor. The white bulb of onion and scallion holds the fructans — the green tops don't. Green scallion and cilantro give you the fresh, aromatic top notes guacamole needs without pulling onion into the bowl.

No raw garlic. Raw garlic is one of the worst offenders on the list. Skipping it entirely and reaching for garlic-infused oil (if you want the note) is the only reliable way to keep the base clean.

Lime juice and cherry tomatoes sit comfortably inside their thresholds. Both are low-FODMAP at the amounts used here, so they layer in acid and freshness without eating into the avocado's portion budget.

Storage

Press plastic wrap directly onto the surface of the guacamole (no air gap) and refrigerate for up to 2 days. The top layer will still darken slightly — scrape it off before serving and the bright green underneath will taste fresh. Don't freeze; avocado texture breaks down on thaw. Portion strictness matters just as much on day two, so weigh or spoon out a 30g (about 2-tablespoon) serve rather than eyeballing it from a shrinking container.

Not sure about an ingredient? FODMAP Tracker includes a database of 1,000+ foods with FODMAP ratings to help you cook with confidence.