What Happens to Your Body When You Eat Avocado Every Day

When you plan your meals based on your avocado's ripening schedule, you might have a distinct love for these exceptional fruits. We can't blame you—they are nutritious and delicious! Avocados contain the highest amount of fat, calories and protein of any fruit. They also boast a fair share of potassium, magnesium, B vitamins (such as folate), vitamin E and carotenoids, among others. And avocados are loaded with fiber—14 grams in just one avocado!

However, avocado's high caloric and fat content may lead you to question whether they're a healthy choice to consume regularly. Better yet, do they impart any health benefits? And are they truly worth the extra bucks? To answer these questions and more, keep reading to learn what research has to say about consuming avocados every day.

Why We Love Avocados

They Might Improve Gut Health

Cultivating a healthy gut is critical for your overall health and well-being. Avocados can certainly be a foundational part of gut health, considering they're filled with an impressive amount of dietary fiber—a nutrient linked to improved gut health. One avocado contains around 14 grams of fiber, which is nearly half of the 2020-2025 Dietary Guidelines for Americans' recommendation of 28 to 34 g per day.

Meeting the recommended daily intake of dietary fiber plays a pivotal role in feeding and fueling the good bacteria in your gut. In turn, the beneficial microbes degrade and ferment the ingested fiber to produce short-chain fatty acids.

"Short-chain fatty acids provide health to the gut cells and gut lining," says JeJe Noval, Ph.D., M.S., RDN. "Many fiber-rich foods include prebiotic elements in them, like avocados. Therefore, consuming a variety of fiber-rich foods like avocados, berries and nuts, to name a few, work together with probiotic-rich foods like sauerkraut, kimchi and yogurt to produce health benefits."

Research backs this up. For example, one study found that daily avocado consumption resulted in a greater abundance of fiber-fermenting bacteria, increased production of short-chain fatty acids and lower fecal bile acid concentrations. High bile acid concentrations are problematic because they can increase gut inflammation and lead to several conditions, including gallbladder issues, explains Noval.

"Decreasing fecal bile acid can decrease unexplained diarrhea in some individuals, which can lead to nutrient malabsorption if not treated in a timely manner," says Noval. Therefore, consuming avocados may promote healthy digestive function.

They Might Help With Weight Management

Adding avocado to your meals may also benefit weight management. Although the fat content of avocados makes them high in calories, one study observed that people who ate one avocado per day for six months maintained a stable body weight. In other words, avocado consumption did not contribute to weight gain. In addition, another study found that enjoying an avocado a day may help to reduce visceral fat among females.

The reason avocados are excellent for weight management is because of their fiber and monounsaturated fat content. Fiber has been shown to increase feelings of satiety, while monounsaturated fats (specifically oleic acid) can decrease fat storage when consumed in adequate amounts.

They May Decrease Heart Disease Risk

Heart disease remains the leading cause of death in the United States among men, women and people of all racial and ethnic backgrounds. In order to reduce the risk of developing heart disease, it is vital to adopt a diet rich in potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols and antioxidants. Each one of these heart-healthy nutrients is perfectly packaged inside a ripe avocado.

Due to their high nutrient density, there is evidence that consuming avocados is associated with a 16% to 22% decreased risk of cardiovascular disease and coronary heart disease. The researchers noted that swapping half a serving of butter, margarine, egg, cheese, yogurt or processed meat with the same amount of avocado significantly lowered the risk of these conditions. Another study suggests that people who ate one avocado per day for 26 weeks showed improvement in their blood lipids. Blood lipids include LDL (harmful) cholesterol, HDL (helpful) cholesterol and triglycerides; when the ratio of harmful lipids to helpful lipids is off, it's a risk factor for heart disease.

They May Improve Brain Function

If you are interested in preventing cognitive decline and improving your brain health, daily avocado consumption may help. For example, one study suggests that avocados contain the compound lutein, which crosses the blood-brain barrier and may improve cognitive function. Lutein is a carotenoid or plant pigment that makes up 66% to 77% of the total carotenoid concentration in the human brain. It is believed to impart antioxidant and anti-inflammatory properties that help protect the brain.

Another study found that older individuals who eat avocado or guacamole had significantly greater cognitive scores across all cognitive tests. Of the cognitive tests assessed, avocado consumption significantly improved memory performance. This finding is important because memory is usually the first area to decline in individuals with age-related neurodegenerative diseases.

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Nutrition Information

Avocados are loaded with healthy fats, fiber and plant protein. According to the USDA, one avocado contains:

• Calories: 322
• Carbohydrates: 17 g
• Dietary fiber: 14 g
• Total sugar: 1 g*
• Added sugar: 0 g
• Protein: 4 g
• Total fat: 30 g
• Saturated fat: 4 g
• Cholesterol: 0 g
• Sodium: 14 g
• Potassium: 975 mg (21% DV)
• Magnesium: 58 mg (14% DV)
• Vitamin E: 4 mg (27% DV)
• Folate: 163 mcg (41% DV)
• Vitamin K: 42 mcg (35% DV)

^{*Sugar in avocado is naturally occurring}

Is Avocado Safe for Everyone?

While avocado is generally safe for most people, if you have an allergy to them, you'll want to avoid eating them, and people on low-potassium diets may want to limit how much avocado they eat. Avocados also contain a high amount of fiber, which may be difficult for some with sensitive guts or irritable bowel syndrome (IBS) to digest properly. In that case, eating smaller amounts of avocado at a time may be more doable. The vitamin K in avocado may be an issue for people on blood thinners, but if you plan on eating avocados regularly, your healthcare practitioner should be able to adjust your medication dose to allow them in your diet.

4 Ways to Enjoy Avocado

• Sliced. Adding sliced avocado to your sandwich will add satisfying fats, protein and fiber to get you to your next meal.
• Mashed. Whether sliced or mashed, avocados are great on toast. But have you ever thought about mashing them and making them into pesto? We did!
• Blended. Blending avocado into smoothies gives them a smooth, silky texture. Once you try it, you will never make another smoothie with it!
• Stuffed. Avocados have the perfect "innie" that can be filled with veggies or your favorite protein. We love them filled with salmon or chicken salad.

Recipes to Try

Loaded Cucumber & Avocado Sandwich

4.8

Spaghetti Squash & Chicken with Avocado Pesto

4.8

Avocado Chicken Salad

4.8

Our Expert Take

Avocados are much more than their creamy texture and rich flavor. They contain an array of vitamins, minerals, antioxidants, healthy fats and fiber that may improve your gut health, lower your risk of developing heart disease, promote a healthy weight and enhance your brain function. Eating avocado daily is the perfect addition to a well-balanced, nutrient-dense diet.