LowFODMAP Vegan AvoToast!

I’m not strong enough to give up avo-toast while I’m lowFODMAP, so this is a way to still enjoy the brunch classic but keeping the FODMAPs to a minimum.

20g (1tbsp) of avocado is enough to lightly spread over two slices of toast! I know, it leaves you with a lot of avocado, but you can freeze the rest in 20g chunks for smoothies. Or use some later in the day, just sprinkle a little lemon juice over it, wrap up and put in the fridge. And obviously, share with a lucky friend, partner or relative without IBS.


  • 1/8th ripe avocado (20g/1 tbsp)

  • 2 slices of sourdough bread

  • 2 tomatoes (more if you like!)

  • Chives

  • Lemon juice

  • Chilli flakes (optional)

  • Salt and pepper


  1. Weigh out the ripe avocado and deal with the left overs as best you can.

  2. Slice the tomatoes and grill using a griddle pan. A frying pan would also be just a good. You can use a little olive oil if you please.

  3. Toast the sourdough bread and spread with the avocado

  4. Place the grilled tomatoes over the toast, sprinkle with chives, chilli, salt, pepper and a squeeze of lemon.

This recipe was part of a video with other brunch ideas. Check it other the see the others :)

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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