Here's What Happens to Your Body if You Eat Avocados Every Day

Emily Laurence
·4 min read

Are you even a wellness influencer if you haven’t posted a photo of avocado toast or a green smoothie to the ‘gram? Avocados are hands down the health world’s most popular fruit—and for good reason. They’re straight-up loaded with nutritional benefits, including fiber, unsaturated fats, magnesium and vitamin K.

In fact, registered dietitians say that it’s 100 percent okay to eat avocado every single day. Registered dietitian, gut health expert and Gut Health Connection owner Kim Kulp, RDN, says that the best serving size for how much avocado to eat varies from person to person, but generally, the recommended serving size is one-third of an avocado. Registered dietitian Stephanie Wells, RDN, a nutrition expert for Thyme to Go Vegan Nutrition Services, says that eating a whole avocado instead of just the one-third serving isn’t unhealthy; you just want to be sure you get enough protein and carbohydrates throughout the day so your overall diet is balanced.

What can you expect to happen to your body if you incorporate avocado into your diet every single day? Kulp and Wells say you can count on five key changes.

Related: 70 Best Avocado Recipes for a Nutrient-Packed Meal 

5 Ways Eating Avocados Every Day Impacts the Body

1. You’ll have more energy

If you typically skip breakfast and you start eating avocado in the morning, you may find yourself suddenly powering through your mornings. One avocado has four grams of protein, 30 grams of fat, 13 grams of fiber and 17 grams of carbohydrates—all nutrients that help provide the body with energy. Wells says that avocado is super satiating too, which means that by incorporating it into your breakfast, you’ll stay full longer than if your breakfast doesn’t have avocado.

While avocados do help provide the body with energy, Wells says that having an avocado on its own in the morning isn’t a well-rounded meal. She recommends incorporating it into a smoothie made with protein powder, a tofu scramble or pairing it with whole-grain toast to up the nutrient density.

Related: Feeling Sluggish? Experts Say That These 58 Natural Foods Will Give You an Energy Boost 

2. Your digestion may improve

“Eating [an] avocado every day can benefit our gut health thanks to its dietary fiber content,” Wells says. She explains that a fiber-rich diet can increase the diversity of beneficial bacteria in our gut. This has many benefits, including better digestion, an improved immune system and lower risks for chronic diseases like heart disease, type 2 diabetes and some cancers.

However, there are some people who may find that avocado impacts their gut health negatively. Kulp explains that avocados have a type of sugar alcohol called sorbitol, which is poorly absorbed in the small intestine and can be irritating for people with irritable bowel syndrome. For this reason, if you do have IBS, she recommends keeping avocado intake low, at one-eighth of an avocado (about two tablespoons).

Related: You Are What You Eat! Nutritionists Say That These Are the 18 Best Foods for Gut Health

3. Your heart health will improve

Adding avocado to your diet will directly benefit your heart. This is because the fiber and unsaturated fats in avocados are both linked to lowering LDL cholesterol. Keeping this “bad” cholesterol down prevents blood pressure from rising, which in turn lowers the risk of heart disease and stroke.

4. You’ll be supporting your eye health

If you’re worried about your vision declining as you age, add avocados to your shopping list. “Avocado is a good source of the carotenoids lutein and zeaxanthin, so eating a serving of avocado every day may help preserve eye health during aging,” Wells says. She explains that these carotenoids act as antioxidants to repair oxidative damage to our cells caused by free radicals. To really support your eye health, pair your avocado with eggs and spinach, two other foods with lutein and zeaxanthin.

5. You might find yourself in a better mood

Food absolutely impacts our mood and mental health—for better or for worse. Avocados are one food that’s scientifically linked to helping fight depression. The monounsaturated fats in avocado help nourish the brain while the potassium and magnesium in the fruit can be calming. As a low-glycemic food, avocados also help stabilize blood sugar levels, helping to prevent mood swings and rollercoaster energy levels.

As you can see, there’s a reason why so many healthy food experts rave about avocados. Incorporating them into your diet benefits your body and mind. Besides, they’re delicious! Just be sure to round out your meal with other nutrient-dense foods, as Wells suggested earlier. That way, you’ll be getting even more nutrients your body needs. Now, who wants some avo toast?

Next up, find out how much avocado you should eat a week for a healthier heart.

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