Raw Food Spotlight: Avocado for Digestion
By Melissa Fine
Often shunned in the diet-world due to its high fat content, the avocado lacks the credit it deserves. Avocados predominantly contain monounsaturated fat – ‘good’ fat which aids optimum nutrition.
What’s more, avocados are currently getting praise for improving irritable bowel syndrome (IBS) and other digestive disorders.
Read on to learn more about the avocado’s health benefits. And for some creative avocado recipes, check out the end of this post…
Avocado Nutrition
Used as a spread, avocado is a far better choice than synthetic margarine or saturated-fat-laden butter. In fact, half a medium avocado contains:
- 17 grams of fat (But don’t fear the fat! Only 4 grams are saturated. Plus, because it’s so spreadable, a little bit of avocado goes a long way…)
- Over 2 grams of fibre, 75% of which is soluble
- Almost zero carbohydrates
- B Vitamins
- 416 milligrams of Potassium, an essential electrolyte needed to keep you hydrated
Avocado Health Benefits for IBS
Here’s how avocado can help tame the uncomfortable symptoms of IBS, including constipation and or/diarrhoea, wind, stomach cramps and bloating:
- A low-residue food, avocado decreases bowel movements…So it’s especially helpful for diarrhoea-dominant IBS
- Its soluble fibre delays digestion by attracting water and forming a gel-like substance in the stomach; this increases intestinal-transit time, while also adding bulk to faeces…great for gently reducing constipation
- Avocado’s almost-neutral flavour means it will soothe the linings of a sensitive gastrointestinal tract
- IBS often worsens under stress. The B vitamins in avocados can help release tension by regulating muscle and nerve function
- Eating avocado can replace the potassium lost with excessive diarrhoea
Avocado Recipes
Make a creamy salad dressing by combining avocado with your favourite flavours like
- lemon juice
- garlic
- sea salt
- olive oil
An added benefit of using avocado as a salad topper is that its fat content helps you absorb the fat-soluble Vitamins A, D, E, and K from the other foods on your plate.
Or, whip up some ‘Chocomole’ to tame your sweet tooth…it looks AND tastes like chocolate pudding and is so easy! Just blend 1 ripe avocado with:
- 8 fresh medjool dates (or, if you’re watching your sugar intake, use stevia to taste)
- half a teaspoon vanilla
- 4 tablespoons cocoa
- half a cup water or raw non-dairy milk
Set in the fridge for a few hours before devouring. Yuuuuuuuuuuuum.
So for good gut health; add some avocado to your diet!