Feel better this summer: the role of avocados in digestive wellbeing
- The World Avocado Organisation partners with nutritionist Irene Meliciani to highlight how fibre-rich foods like avocados can support gut health and overall wellbeing ahead of summer.
Location, May 2026 - As summer approaches, many people are looking to reset their routines and feel lighter, more energised, and balanced. While seasonal changes often focus on fitness or skincare, digestive health is increasingly recognised as a key pillar of overall wellbeing.
A healthy gut not only supports digestion, but also plays a role in energy levels, comfort, and how we feel day to day. In this context, the World Avocado Organisation (WAO) has partnered with Irene Meliciani, PhD in sports nutrition and founder of AlphaCross Nutrition, specialising in performance-driven and science-based nutrition strategies, to highlight how diet, and particularly fibre-rich foods such as avocados, can support digestive wellbeing in the lead-up to summer.
Preparing your gut for summer: why it matters now
As routines begin to shift ahead of the summer months, changes in diet, travel, and daily habits can have a direct impact on digestive balance. From eating out more frequently to disruptions in schedules and hydration, this period often places additional strain on the digestive system.
“Gut health matters because the gut is not only responsible for digesting and absorbing food, but also for interacting with the immune system and supporting overall metabolic health.” explains Meliciani. “A healthy gut helps the body stay resilient and adaptable, which becomes especially important during seasonal transitions like summer. Changes in routine, travel, different meal timing, higher temperatures, and hydration levels can all influence digestion and gut balance.” Maintaining a healthy gut is key not only for proper digestion but also for supporting energy levels, reducing feelings of bloating, and promoting overall comfort. Increasingly, gut health is being recognised as a foundational element of wellbeing, influencing everything from nutrient absorption to immune function.
“The gut is highly adaptable, but it performs best when changes are gradual and supported by consistent dietary habits. Maintaining a balanced intake of fibre, fluids, and nutrient-dense foods helps preserve digestive comfort and overall wellbeing, even when routines shift.” she adds.
The role of fibre in digestive wellbeing
One of the key factors in supporting digestive health is an adequate intake of dietary fibre. Fibre plays a crucial role in maintaining regular digestion, supporting gut function, and helping to nourish beneficial bacteria in the digestive tract. Irene explains that “Beyond these immediate benefits, fibre plays a deeper role: it nourishes beneficial gut bacteria. When fiber is fermented in the gut, it produces short-chain fatty acids and other compounds that support intestinal integrity and help regulate inflammation.”
Despite its importance, most people do not meet their daily recommended fibre intake. In Europe, while adults are advised to consume at least 25g of fibre per day, average intake remains significantly lower, typically ranging between 16 and 24g1. Incorporating naturally fiber-rich foods such as avocado into everyday meals can therefore make a meaningful difference in supporting digestive balance.
“Avocado stands out as a particularly valuable food for gut health because it naturally combines two key elements: dietary fibre and heart-healthy monounsaturated fats,” adds nutritionist Meliciani. Avocados provide approximately 6–7 grams of fibre per 100g. “The fiber in avocado supports digestive regularity and helps nourish beneficial gut bacteria, contributing to a more balanced microbiota.”
“Thanks to their combination of fibre and healthy fats, avocados are highly satiating and can help regulate appetite. They also have a low impact on blood sugar levels, meaning they do not cause sharp blood sugar spikes, but instead support more stable energy levels throughout the day.” adds the expert. “This makes avocado a practical and effective addition to daily meals, fitting well within a balanced, plant-forward dietary pattern that supports both gut health and overall wellbeing.” This makes avocados a suitable addition to daily meals for those looking to feel more balanced and energised.
Supporting your gut microbiota
Beyond digestion, maintaining a healthy gut microbiota is essential for overall wellbeing. “The gut microbiota is a complex community of microorganisms that live in our digestive system. These microbes help break down components of food that our body cannot digest on its own, produce beneficial metabolites, and interact closely with the immune system.” adds Irene.
A balanced microbiota supports not only digestion, but also contributes to nutrient absorption, immune function, and even how the body responds to daily stressors. When this balance is disrupted, it can lead to discomfort such as bloating, irregular digestion, or a general feeling of heaviness.
“A diverse microbiota is generally more stable and better able to respond to changes in diet or environment. Diet is one of the main drivers of this diversity. Eating a wide range of plant-based foods provides different types of fibres and nutrients that feed different bacterial species,” explains Meliciani.
In particular, foods rich in fibre, such as avocado, help nourish beneficial bacteria in the gut, acting as fuel for these microorganisms and promoting a more diverse and resilient microbiota, contributing to overall digestive balance and wellbeing.
Supporting the gut microbiota through everyday food choices is a simple yet effective way to build a strong foundation for feeling lighter, more balanced, and energised ahead of the summer months. “Avocado can be a practical addition to a balanced, plant-forward diet that supports both digestion and overall wellbeing.” explains Meliciani.
Creamy Avocado Dip with Sweet Potato Fries and Toppings
Servings: 2 people
Ingredients
For the Sweet Potato Fries:
2 sweet potatoes
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
½ tsp cumin
Salt and pepper to taste
For the Avocado Cream:
2 ripe avocados
2–4 tbsp Skyr, plain yogurt, or Greek yogurt
Juice of 1 lemon
½ tsp chili powder
½ tsp garlic powder
½ tsp cumin
Salt and pepper to taste
Toppings:
2 soft-boiled eggs (cooked for 5–6 minutes)
50 g feta cheese (crumbled)
Pomegranate seeds
Chopped parsley
Crushed pistachios
Optional: extra chili flakes
Instructions
Prepare the Sweet Potato Fries:
- Preheat the oven to 200°C (400°F).
- Peel and cut the sweet potatoes into thin fries. Place them on a baking sheet lined with parchment paper.
- Drizzle with olive oil and sprinkle garlic powder, smoked paprika, cumin, salt, and pepper. Toss to coat evenly.
- Bake for around 30 minutes, flipping halfway through, until crispy and golden.
Make the Avocado Cream:
- Scoop the flesh of the avocados into a blender.
- Add Skyr or yoghurt, lemon juice, chilli powder, garlic powder, cumin, salt, and pepper. Blend until smooth and creamy. Adjust seasoning as needed.
Prepare the Toppings:
- Boil the eggs for 5–6 minutes for a soft, runny yolk. Cool, peel, and set aside.
- Crumble the feta and prepare the pomegranate seeds, parsley, and pistachios.
Assemble the Dish:
- Spread the avocado cream onto a serving plate or bowl.
- Add the baked sweet potato fries on top.
- Garnish with soft-boiled eggs, feta, pomegranate seeds, pistachios, parsley, and optional chilli flakes for extra flavour
Green Salad with Avocado and Mini Burrata
Servings: 2 people
Ingredients
2 avocados
100g pomodoro tomatoes
1 basil sprig
3 tbsp avocado oil
1 tsp ginger syrup
1 tbsp lemon juice
50g baby leaf salad mix
2 mini burratas (50g each)
Instructions
- Halve the avocados, remove the pit and peel off the skin. Dice the avocado and halve the tomatoes.
- Finely chop the basil. Add the basil, avocado oil and lemon juice to the (jam) jar. Add salt and pepper to your taste. Close the lid and shake until well-mixed.
- Sprinkle the salad mix on 2 plates (or in lunch boxes). Divide the avocado and tomatoes over the salad. Add the burratas. Drizzle the dressing over the salad or keep the dressing in the jar to use just before serving
