Creamy, mild and endlessly versatile, avocados have become a favourite in many kitchens. They’re delicious on toast, in salads or simply with a squeeze of lemon and a pinch of salt.

Researchers have taken an interest in avocados too. One study found that people who ate an avocado a day had a more diverse mix of gut bacteria than those who didn’t, and suggested this may be linked to the fibre and healthy fats avocados contain. It was a single study, and more research is needed, but it’s a nice reminder that the foods we enjoy can play a part in caring for our gut.

What avocados offer

Avocados contain fibre, healthy fats, potassium and several vitamins. Fibre helps feed the beneficial bacteria in your gut and supports comfortable digestion.

Variety matters most

No single food holds the key to a healthy gut. A diverse diet with lots of different plants is one of the best ways to support a varied community of gut microbes. Avocados can be part of that, alongside vegetables, fruit, whole grains, beans, nuts and seeds.

If you don’t enjoy avocados, or they’re not easy to find or afford, that’s perfectly fine. Plenty of other plant foods offer fibre and goodness.

Easy ways to enjoy avocado

  • On toast with a squeeze of lemon, black pepper and a sprinkle of seeds.
  • In salads with tomatoes, cucumber and leafy greens.
  • Mashed into guacamole with lime, onion and coriander.
  • In smoothies for a creamy texture.
  • On rice bowls with beans, vegetables and a little chilli.
  • As a sandwich spread instead of butter.

Choosing and storing

A ripe avocado yields slightly when gently pressed. To ripen a firm avocado, leave it at room temperature for a few days. Once cut, squeeze lemon or lime juice over the exposed flesh and store it in the fridge to slow browning.

Enjoy it mindfully

Next time you eat avocado, slow down. Notice its colour, its smooth texture and its mild, buttery flavour. How to start eating mindfully has more ideas.

How little is enough

If you enjoy avocado, try adding it to one meal this week. And whatever you eat, aim to add one more plant to your plate.

For more on variety, read Want to eat a more diverse diet? Make sure you’re doing this.

If you’d like a little more help at the table, there’s a gentle guide to everyday eating on the Guides page.