One of the patients of irritable bowel syndrome has something to say about avocado and IBS "It was difficult for me to join the avocado crusade sometime back. However, when I read and understood about the health benefits present in avocado, I decided to try them out. I began by adding avocado to my smoothies. After a few weeks of trying them, I got hooked to them and I always crave for avocado."
Irritable bowel syndrome condition can make someone wary of trying any new food, especially unfamiliar vegetables and fruits. Despite all odds, trying avocado and make it part of your meals for it has a wide range of health benefits.
Avocado contains 25% of vital nutrients that our bodies require on a daily basis, such as magnesium, vitamin B and vitamin C. When it comes to fiber diet, avocado takes the lead again. 10 grams of avocado gives 40% of your recommended daily needs. This fruit is also a perfect source of plant proteins.
Avocado also contains one of the best monounsaturated fats. Monounsaturated fats are considered to reduce the levels of triglycerides and cholesterol in the blood.
One interesting research discovered that adding of avocado to salsa and salads increases the quantities of carotenoids that are present in the vegetables that are served as a part of a meal.
Are Avocados Good for Irritable Bowel Syndrome?
The answer for this question is that, it all depends.
The study on avocado for irritable bowel syndrome condition has to deal with FODMAP content of that fruit only. In regard to FODMAP, avocado oil is considered as fine with no traces of FODMAPs.
A 1/8th of avocado fruit is considered to contain low FODMAP. High amounts of avocado than that contains high levels of sorbitol, which can increase your irritable bowel syndrome symptoms when you have problems in tolerating this type of FODMAP.
If your body can tolerate avocado, doctors encourage taking as much avocado as you can without worsening your irritable bowel syndrome symptoms.
The high levels of fiber content found in avocados will be well accommodated in your digestive tract. More so, healthy dietary fats are also important for your gut flora health.
How to Enjoy Avocado Fruits?
You can include avocado in your meals in a number of ways, even at the minimal portions required to maintain FODMAP levels safe:
- You can add avocado to green smoothies for irritable bowel syndrome.
- You can use avocado as sandwich spread.
- You can include them in salads, to make simple vinaigrette delicious and creamy.
Avocado fruits can easily bruise when ripe. It is discovered the best way to get a healthy fruit is to buy them when still green and keep them to ripen in a bowl. After they turn black and soft, you can store then in a refrigerator for future use.
Maybe you are not allowed to eat the whole avocado fruit at once due to FODMAP levels of irritable bowel syndrome, you can still store the ripen portions in a freezer, kept in plastic bags in sizes you desire to eat.
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