Your Probiotic Bacteria Love Avocados

By Ross Pelton

RPh, PhD, CCN
Scientific Director, Essential Formulas

Ross Pelton is a pharmacist, nutritionist, author and a health educator who is widely recognized as the world’s leading authority on drug-induced nutrient depletions. He was named one of the top 50 most influential pharmacists in the United States by American Druggist magazine for his work in Natural Medicine.

Original Post Date: Jan 29, 2021

Avocados are considered a healthy food because they contain high amounts of beneficial dietary fiber and monounsaturated fats. Eating avocados provide people with a sense of fullness, and studies have also shown that consuming avocados can lower blood cholesterol levels.i However, researchers at the University of Illinois wanted to learn what impact avocados might have on the bacteria in the gastrointestinal system.

However, researchers at the University of Illinois wanted to learn what impact avocados might have on the bacteria in the gastrointestinal system.

However, researchers at the University of Illinois wanted to learn what impact avocados might have on the bacteria in the gastrointestinal system.

In the Persea Americana for Total Health (PATH) study, 163 overweight or obese men and women were selected and divided into two groups similar in age, sex, amount of belly fat, and fasting blood sugar levels. The researchers provided the two groups of participants with one meal daily for 12 weeks. Although the meals contained the same number of calories, one meal contained an avocado, whereas the control group’s dinner contained no avocado.ii

RESULTS: Ingestion of avocados resulted in significant improvements in the composition of the gut microbiome. There was a greater abundance (from 26% to 65%) of several bacteria strains known to ferment fibers efficiently. Ingestion of avocados also resulted in a greater production of short-chain fatty acid postbiotic metabolites. Another significant benefit from ingestion of avocados was a large decline in levels of bile salt metabolites, which are associated with an increased risk of colon cancer. There was a 91% reduction in cholic acid and a 57% reduction in chenodeoxycholic acid.iii

This study explains that some of the health benefits associated with ingestion of avocados are due to beneficial changes in the composition of the gut microbiome, which results in an increased production of postbiotic metabolites.


i Colquhoun DM, et al. Comparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with an avocado high-carbohydrate diet. Am J Clin Nutr. Oct 1992;56(4):671-677.
ii Thompson SV, et al. Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial. J Nutr. 2020 Aug 17;nxaa219.
iii Ajouz H, et al. Secondary bile acids: an underrecognized cause of colon cancer. World Journal of Surgical Oncology. May 24, 2014;12:164.

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By Ross Pelton, RPh, PhD, CCN
Scientific Director, Essential Formulas

Ross Pelton is a pharmacist, nutritionist, author and a health educator who is widely recognized as the world’s leading authority on drug-induced nutrient depletions. He was named one of the top 50 most influential pharmacists in the United States by American Druggist magazine for his work in Natural Medicine.

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