Easiest Low FODMAP Guacamole

Feb 10, 2018 | Favorite recipes, Recipes, Side + snack

Easiest Low FODMAP Guacamole | Go Messy or Go Hungry

I know, this would have been better served to post BEFORE the Super Bowl… But considering I made it for the super bowl, there were no pictures to post before that. But any day is a good day for guac, amiright?


I’m a very visual person when it comes to food if it doesn’t look appetizing I don’t want it. This is why I don’t like mayo, and why all the beige food at Thanksgiving (turkey, gravy, mashed potatoes, bread…) isn’t appealing to me. And also why guac freaked me out for so long. Green slime? No thanks.


Luckily, I finally came around to avocados, and now I love me a good guacamole. Problem is, just like with salsa, guac is one of those things that’s typically loaded with FODMAPs at restaurants. Onion and garlic abound, and not to mention that more than 1/8 an avocado has moderate amounts of FODMAPs (a boundary I regularly test…). 

But luckily for all of us, guacamole is so easy to make even easier than salsa and tastes just as good without the onion & garlic! Literally mash some avocados in a bowl, throw some seasonings in, stir it all up, and you’re set. Well, maybe get a friend to make some margaritas while you do that and then you’re really set.



This is more of a recipe” the amount of everything is up to you, and basically everything but the avocados is optional. I mean, then you’d just be eating mashed avocado but hey, no judgement. 😉 

Oh also if you’d like video instructions (or want a good laugh), watch this video.


Low FODMAP Guacamole

Notes: 🥑 Avocados do contain a moderate amount of FODMAPs. Keep your consumption to around ⅛ an avocado or less to ensure you don’t have any issues. The Monash app says that ¼ an avocado has moderate amounts and ½ has high amounts so eat responsibly!


  • 1 clove garlic, whole
  • 1-2 tablespoons olive oil
  • 2 avocados
  • Juice of ½ a lime
  • Leaves from 1-2 cilantro stalks
  • ½ jalapeño or habanero (more or less depending on how spicy you like it!)
  • ¼-½ teaspoon salt
  • Pepper, to taste
  • A few dashes cumin
  • Chips of your preference


  • Lightly smash the garlic clove with the flat side of a knife (Lightly! You don’t want it to be smushed to smithereens). Remove the paper husk and cover the garlic with the olive oil in a small bowl or jar. Swirl it around a bit so the oil covers the garlic (if it’s really big I sometimes cut it in half) and set aside while you make everything else.
  • Scoop the avocado out of the peel (I cut it into chunks while it’s still in there) and mash in a medium bowl. Slice the cilantro and jalapeño or habanero into small pieces and add to the avocado along with the lime juice, salt (start with ¼ tsp), pepper, and cumin.
  • Add the oil, mix, and taste the guac. If it tastes like it still needs something, add a little more salt. If you’ve accidentally made it too spicy or salty or lime-y, add more oil. Adjust spices to your liking.
  • Enjoy with some chips and a margarita (or two). Cheers!

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