Avocado is one of the best fruits for a low-carb diet plan. In fact, highly nutritious avocado is considered among the top 10 fruits for diabetes control.
Avocadoes are famous for their high fiber component. It is people’s no.1 choice for a low carb with a high fiber diet plan. This healthy fruit is full of essential nutrients and helps in maintaining a healthy lifestyle.
In fact, avocadoes are widely used fruit for weight loss because of their high fiber component. Studies have shown that consumption of fiber-rich foods aids in weight loss (1).
However, several people get stomach disorders after the consumption of avocadoes. The most common gut problems that arise from avocado intake are gas, bloating, and constipation.
So, why does avocado upset your stomach? Let’s check how avocados cause stomach disorders like gas, bloating, constipation, diarrhea, and heartburn and how to get rid of them.
Does Avocado Cause Gas & Bloating?
Avocado contains a large amount of polyol called sorbitol and fiber. Both of these two components make avocado a gas-producing fruit.
Although fiber is good for gut health, regular consumption of high fiber has a negative side effect i.e production of gas. According to studies consumption of foods rich in fiber increases gas production in healthy adults (2).
It also causes more flatulence. Moreover, avocado is a rich source of fat. 1 piece of standard avocado(201 grams) contains 29.5 grams of fat (3).
Surplus consumption of fatty foods can also upset the stomach by causing gastrointestinal(GI) problems (4). That’s why fiber, polyol, and fat-rich avocado can cause gas and bloating problems in healthy adults.
Can Avocado Cause Diarrhea?
The polyols or sorbitol substances of avocado can negatively affect gut health. Due to this, surplus consumption of avocadoes can trigger diarrhea in healthy adults.
Moreover, avocados contain a moderately high amount of saturated fat. Saturated fat may cause diarrhea or loss of motion problems in healthy adults.
Furthermore, the high fiber component of avocadoes may also cause diarrhea in chronic constipation patients or people with celiac disease.
Because of these two factors, too much consumption of avocadoes can cause an overload of sorbitol, fiber and saturated fat which in turn promotes diarrhea.
However, avocadoes are a great source of magnesium which helps to improve stool quality. Because of this, limited consumption of avocadoes does not cause diarrhea.
Can Avocado Cause Constipation?
Avocado does not cause constipation because it is a great source of dietary fiber and magnesium. Both these two essential nutrients play an important role in healthy stool flow.
Studies have shown that dietary fiber can significantly increase stool frequency, and soften the stool (5). Also, another study has shown that dietary fiber intake can increase stool frequency in patients with constipation (6).
Moreover, magnesium also aids in healthy stool frequency. In fact, deficiency of magnesium increases the risk of constipation.
As avocado is full of magnesium and fiber it helps to reduce the risk of constipation. However, in certain circumstances, the high fiber component of avocadoes may promote constipation.
These are:
Patients with delayed transit time and idiopathic constipation (7, 8). Moreover, the high fiber nutrient of avocado may promote constipation in healthy adults by phytobezoar formation in the gastrointestinal tract.
Some other causes of constipation that are not directly related to avocado consumption are (9):
- Depression
- Dental problem
- Less fluid consumption
- Insufficient intake of dietary fiber
- Overweight or obesity
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Can Avocado Cause Heartburn?
Avocado can cause acid reflux or heartburn because it contains a high amount of fat. Moreover, the ascorbic acid component of this fruit is associated with the occurrence of heartburn or acid reflux.
Studies have shown that consumption of vitamin c or ascorbic acid-rich foods may cause heartburn (10). Because of this consumption of too much avocado can cause heartburn by promoting vitamin C overload.
Moreover, obesity is associated with an increased risk of developing Gastroesophageal reflux disease or GERD (11). Heartburn or burning sensation in the upper and middle chest area is a common symptom of GERD.
On the other hand, the high fat component of avocado may increase the risk of obesity. As, obesity is one of the major causes of heartburn, a surplus intake of avocado can cause heartburn or acid reflux.
Can Avocado Cause Stomach Pain?
Avocado is a rich source of fat and fiber. Excess intake of avocado can increase fat and fiber components and stomach pain is a common side-effect of these two nutrients.
Le’s check how avocado causes stomach pain
Waking up stomach pain is a common side effect of IBS. If you are suffering from IBS(Irritable bowel syndrome) high fiber foods like avocado may worsen the condition.
Moreover, studies have shown that high-fat foods can promote dyspeptic symptoms like stomach pain (12). As avocado is a great source of fat it may increase stomach pain symptoms of dyspepsia.
On the other hand, avocado is low carb it is widely used in keto dishes. That’s why people with IBS can often get affected by keto stomach pain upon consumption of avocadoes.
However, this stomach cramp can be cured by reducing intake or avoiding avocadoes. Moreover, people can consume keto-friendly stomach ache remedies also to get instant relief.
How To Cure Avocado Gas, Bloating, Diarrhea & Heartburn
The stomach disorders like gas, bloating, constipation, heartburn, and diarrhea can be controlled by reducing the intake of avocadoes.
Reduction of avocado intake can decrease the intake of fiber and polyol substances. As a result, the result gas production decreases a lot which reduces the risk of gas and bloating.
Moreover, a reduced intake of avocado can also decrease fat and vitamin C consumption. Limiting these two nutrients can be able to decrease the occurrence of heartburn.
Furthermore, controlled consumption of fats from avocadoes may help people to get rid of diarrhea problems also.
There are some other rules which people can also follow to get rid of an upset stomach. These are:
- Maintaining nutrition balance
- Drinking more water to stop dehydration & constipation
- Reducing intake of high-fat foods
- Controlling intake of high vitamin C foods
Avocado Substitutes
There are several healthy fruits that can replace avocado. These fruits are full of both macronutrients and micronutrients and aid in prolonged life.
Some well-known alternatives to avocadoes are:
- Watermelon
- Blueberries
- Blackberries
- Apple
- Peach
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Final Thoughts
Avocado is one of the most widely consumed fruit. This fruit is full of essential nutrients which aid in maintaining a healthy lifestyle.
However, too much consumption of avocadoes can cause nutrient overload which may promote stomach problems. The high fiber component of avocado may increase the risk of gas and bloating problems.
On the other hand, a high intake of avocado can also cause either constipation or diarrhea because of fiber and saturated fat overload.
Also, the vitamin C and fatty acids of avocadoes may cause heartburn in healthy adults in case of too much intake.
However, a controlled intake of avocado may aid in constipation relief because of its high fiber and magnesium density.
