Avocados: Nature’s Creamy Superfood for Gut, Heart & Hormonal Health

Avocados are deserving of their superfood title. As a health and nutrition coach, I’m always looking for foods that offer multiple benefits in a single serving and the humble avocado ticks every box. Creamy, versatile, and rich in nutrients, this tasty toast-topper supports gut health and hormonal balance, promotes heart health, and stabilises blood sugar

Technically a fruit (more specifically, a large berry with a single seed), avocados are unique in the plant world. Unlike most fruits that are high in sugar, avocados are loaded with healthy fats, particularly monounsaturated fats like oleic acid, the same heart-healthy fat found in olive oil..

Avocados are also packed full of fibre and essential nutrients such as potassium, magnesium, and vitamins A, K, E, and B6. They're incredibly versatile and can be used in both sweet and savoury dishes. Their nutrient-dense profile is why avocados are often considered a functional food—meaning they contribute to optimal health and may help reduce the risk of disease.

Gut Health

One of the lesser-known benefits of avocados is their impact on gut health. They are rich in soluble and insoluble fibre, which supports a healthy digestive tract, prevents constipation, and reduces your risk of colon cancer. Fibre feeds the beneficial bacteria in your gut, helping to maintain a balanced microbiome. A healthy gut microbiome is linked to everything from a stronger immune system to better mood and energy levels.

Heart Health

An average-sized avocado contains around 22 grams of healthy fat, which helps you to feel fuller for longer, making it a healthy breakfast option. Despite outdated fears about dietary fat, we now know that the type of fat matters far more than the amount. Avocados are rich in monounsaturated fats, which can help reduce LDL (bad cholesterol) and increase HDL (good cholesterol). This shift in lipid profile reduces the risk of heart disease.

Avocados also contain beta-sitosterol, a plant compound that supports healthy cholesterol levels. Combined with their high potassium content—which helps regulate blood pressure—avocados are a powerful ally for cardiovascular health.

Hormone Health

Avocados can play a key role in supporting hormonal health, particularly during perimenopause and menopause. Hormones are made from fat, and eating healthy fats is crucial for maintaining hormonal balance.

Monounsaturated fats in avocados support the production of oestrogen and progesterone. Their B vitamins—especially B6—help with mood regulation, while magnesium and potassium can ease symptoms like irritability and bloating.

Additionally, the plant sterols in avocados may help modulate oestrogen levels naturally, making them a smart addition to any hormone-friendly diet.

Stable Blood Sugar

Avocados are naturally low in carbohydrates but high in fibre and fat, making them ideal for stabilising blood sugar levels. They have a minimal impact on blood glucose and can help reduce sugar cravings and energy crashes.

Adding avocado to a meal slows digestion and reduces the overall glycemic load. For example, topping a slice of wholegrain sourdough bread with avocado instead of jam results in a slower, more sustained energy release.

Easy Ways to Add Avocados to Your Diet

• Top wholegrain sourdough toast with smashed avocado, lemon juice, and chili flakes. Add a poached egg for protein.

• Blend into a green smoothie with spinach, banana, and almond milk for creaminess and extra nutrients.

• Make a quick guacamole with avocado, lime, tomato, and coriander.

• Slice over grain bowls, burritos, or roasted vegetable salads.

• For a delicious dessert, blend avocado with cocoa powder, maple syrup, and a splash of coconut milk to make a silky chocolate mousse.

Photo by Estúdio Bloom on Unsplash