Beneficial for gut health
Avocados are high in fiber, providing about 14 grams in each avocado. That’s nearly half of the current DV for this important nutrient (3Trusted Source
).
Getting enough fiber in your diet is essential for the health of the digestive system because it helps promote the growth of healthy bacteria.
A study with 163 adults considered overweight found that people who consumed 175 grams (men) or 140 grams (women) of avocado daily for 12 weeks had lower fecal bile acid concentrations and increased bacterial diversity compared to a control group (14Trusted Source
).
Greater bile acid concentrations induce intestinal inflammation and are related to the growth of microbes associated with negative health outcomes like colon cancer (15Trusted Source
).
Additionally, the avocado group had more of the bacteria Faecalibacterium, Lachnospira, and Alistipes, all of which produce short-chain fatty acids (SCFAs), including butyrate.
SFCAs help fuel colon cells and protect against diseases like colorectal cancer and inflammatory bowel disease (16Trusted Source
).
Even though these findings are promising, this study was partially funded by the Hass Avocado Board, which could have influenced study results.
Also, keep in mind that all fiber-containing foods, including fruits, vegetables, nuts, and seeds, are important for gut health. The most important factor in supporting digestive health is eating a variety of fiber-containing foods, not just avocados.
Great for vision
Avocados contain lutein and zeaxanthinTrusted Source
, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.
The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.
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