Avocados are already a favorite for their creamy texture, rich flavor, and healthy fats, but new research provides another compelling reason to love them. A study published in the Journal of Nutrition suggests that consuming one avocado per day may enhance gut health by increasing microbial diversity and promoting the breakdown of fiber.
The study focused on adults aged 25 to 45 who were classified as overweight or obese. Participants followed a controlled diet for 12 weeks. One group added an avocado to their daily meals, while the other did not. Throughout the study, researchers collected blood, urine, and stool samples to monitor changes in digestion and the composition of the microbiome.
The results showed that the avocado group had a more diverse gut microbiome, a key indicator of overall health. They also had higher levels of bacteria that specialize in breaking down fiber, which in turn produce short-chain fatty acids. These fatty acids play a key role in reducing inflammation, supporting the immune system, and maintaining the integrity of the gut lining.
Dr. Hannah Holscher, senior author of the study, explained, “We can’t break down dietary fiber on our own, but certain gut microbes can. When we feed them fiber, it’s a win-win for us and our microbiome.”
Avocados are rich in fiber and act as a natural prebiotic, fueling the growth of beneficial gut bacteria. While most of us already enjoy avocado on toast or in guacamole, this research suggests there’s even more reason to include it regularly in our diet.
With gut health linked to everything from immunity to mood, simple changes like adding an avocado a day could have lasting benefits. It’s one more reason to keep this nutrient-packed fruit in your kitchen.
