3 benefits of eating avocado, according to top gastroenterologist

Avocado, the creamy fruit known for its rich texture and versatile flavour profile, is a nutritional powerhouse. Native to Mexico and Central America, this fruit is more than a toast topper or creamy guacamole dip. Rich in healthy fats and proteins, avocado is really ruling the health and wellness world, for all the right reasons. From improving gut health to potentially reducing cancer risk, avocados provide many health benefits. Dr. Joseph Salhab, a Florida-based gastroenterologist, has explained some of the benefits of eating avocados.

Avocados are an excellent source of dietary fiber, which supports overall health and longevity. “They contain a surprising amount of fiber. One medium avocado can give you up to 10 grams of fiber, and larger ones can give you up to 14 grams of fiber,” Dr. Salhab explains.

“And since you need about 25 to 30 grams of fiber a day, this one food can give you about a third to a half of your daily required amount. People who eat more fiber tend to live longer and have a lower risk of chronic disease,” he adds. Eating fiber-rich foods is vital for digestion. This fruit also helps stabilize blood sugar and reduces the risk of heart disease and diabetes.

Avocados promote a healthy gut microbiome, which is crucial for overall well-being. “Two, people who eat more avocados tend to have a greater gut microbiome diversity,” Dr. Salhab notes. A fiber-rich diet is linked with a healthy gut microbiome. Eating avocados can potentially keep the doctor away, according to Dr. Salhab. “People who eat more avocados tend to have a greater gut microbiome diversity. Gut bacteria are linked to so many different processes in the body, and they produce beneficial metabolites for your body. So the greater the diversity, the better. Essentially a natural probiotic,” he adds.

A 2020 study 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.

Consumption of avocados is linked with a reduced risk of cancer. According to a 2023 study, eating avocados was associated with reduced risk of certain cancers, particularly in men. Dr. Salhab adds that avocados can reduce the risk of colon cancer in men. “It may actually decrease the risk of colon cancer in men.” While the exact mechanisms behind this are still being studied, the combination of fiber, healthy fats, and antioxidants in avocados may contribute to this protective effect. “The slab of this on some sourdough bread in the morning, add a little bit of lime, and you've got the perfect nutritious filling breakfast,” the doctor suggests.

Avocados can be enjoyed in many ways: simply sprinkle with salt, pepper, or a squeeze of lemon or lime juice and eat it as-is, or mash it onto toast for a nutritious breakfast. They’re also great in salads, sandwiches, wraps, or paired with eggs. You can blend avocado into smoothies for creaminess or mash it with lime juice, onion, tomato, and cilantro to make guacamole. They are yummy, and can also keep you healthy.

Avocados are linked to about a 16% reduced risk for cardiovascular disease and a 21% reduced risk for coronary heart disease.

Along with this, consume a healthy diet for maximum benefit