This creamy Low FODMAP Guacamole is made with ripe avocados, tangy lime juice, garlic-infused olive oil, diced tomatoes, and the green tops of scallions. The result is a bright, savory dip that captures all the classic flavors of traditional guacamole while being gentle on your digestion. This recipe creates a perfect side dish for taco night and makes enough for 8 small servings.

Jump to Recipe

Low FODMAP Guacamole Ingredients

2 medium ripe avocados (about 200g flesh total)
1 medium roma tomato, finely diced
1/2 small firm cucumber, finely diced (optional, adds volume)
2–3 scallions (green tops only), thinly sliced
2 tbsp fresh cilantro, chopped
2–3 tbsp fresh lime juice
1–2 tbsp garlic-infused olive oil
1/4–1/2 fresh jalapeño, finely minced (optional)
1/4 tsp ground cumin (optional)
1/4–1/2 tsp fine sea salt
Freshly ground black pepper, to taste
2–3 tbsp lactose-free plain yogurt (optional, for creaminess)

How To Make Low FODMAP Guacamole

Prepare the vegetables: Finely dice the tomato and cucumber (if you are using it). Slice the green tops of the scallions very thinly. Chop the cilantro and mince the jalapeño.
Mash the avocado: Cut the avocados in half and remove the pits. Scoop the flesh into a bowl and immediately pour 2 tablespoons of lime juice over it to prevent browning. Mash with a fork until it is mostly smooth but still has some texture.
Season the base: Stir in the garlic-infused olive oil, ground cumin, salt, and pepper. Taste the mixture and add more lime juice or salt if it needs a brighter flavor.
Fold in the mix-ins: Gently stir in the prepared tomato, cucumber, scallion greens, cilantro, and jalapeño. Mix until just combined; do not over-mix, or it will become too watery.
Adjust and serve: Taste the guacamole one last time. If you want it creamier, stir in the lactose-free yogurt. Serve immediately.

Recipe Tips

Watch Your Portion: Avocado contains sorbitol, which can be high FODMAP in large amounts. Stick to the recommended serving size of 2-3 tablespoons (about 30g) per person to keep your tummy happy.
Use Garlic-Infused Oil: Fresh garlic cloves are high in fructans, which trigger symptoms for many people. Using garlic-infused oil gives you the savory flavor without the digestive trouble.
Green Tops Only: The white bulb of the scallion contains onions, which are high FODMAP. Only use the green leafy tops to add onion flavor safely.
Prevent Browning: Oxygen turns avocados brown. To keep your guacamole bright green, press a piece of plastic wrap directly onto the surface of the dip before storing it in the fridge.

What To Serve Low FODMAP Guacamole

This fresh dip is versatile and pairs with many safe foods. Serve it with plain corn tortilla chips or rice crackers for a crunchy snack. It is also excellent scooped onto carrot sticks or cucumber rounds for a lighter option. For a full meal, use it as a topping for grilled chicken tacos or a quinoa burrito bowl.

How To Store Low FODMAP Guacamole Leftovers

Refrigerate: Place the guacamole in an airtight container. Press plastic wrap directly against the surface of the guacamole to remove any air pockets, then seal the lid. It will stay fresh for up to 2 days.
Freeze: Freezing is not recommended for this recipe because the fresh tomatoes and cucumbers will release water and become mushy when thawed. It is best enjoyed fresh.

Low FODMAP Guacamole Nutrition Facts

Calories: 75 kcal
Total Fat: 6g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 75mg
Total Carbohydrate: 4g
Dietary Fiber: 2g
Sugars: 1g
Protein: 1g

Frequently Asked Questions

Is avocado safe for a low FODMAP diet? Yes, but only in small portions. A safe serving is typically about 30g (roughly 1/8 of a whole avocado). Larger amounts contain higher levels of sorbitol.
Can I use regular garlic powder? No, garlic powder is made from dried garlic cloves and is high in fructans. Garlic-infused olive oil is the best safe alternative because fructans are not soluble in oil.
Why add cucumber to guacamole? The cucumber adds a fresh crunch and “bulks out” the recipe. This allows you to eat a larger volume of dip without exceeding the safe limit of avocado.
Can I leave out the cilantro? Absolutely. If you do not like the taste of cilantro, you can simply omit it or replace it with fresh parsley or chives for a different herbal note.

Try More Recipes: