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Avocado Cranberry Toast

Maria Steinhauer

avocado toast

Avocado slices on toast is one of my favorite snacks. A friend of mine turned me onto it probably 5 years ago. And even better, I like a few avocado slices on a piece of toast, with olive oil and sea salt on top. But for the sake of colon health, I spruced it up with cranberries and chia seeds for more fiber. Now this avocado toast more closely resembles my other favorite snack: rice cakes with almond butter, dried cranberries and sea salt, which makes me happy. I love the sweet and salty combo.

Whole wheat bread is your best bread option for optimal colon health because it contains more fiber than any other kind of bread you can use for toast. Bread made with whole grain wheat contains about 3 grams of fiber per slice, compared to about 1 gram of fiber for white or wheat bread. You want to look for the words “whole wheat” and “whole grain wheat.”

Adults need to take in at least 25 to 30 grams of fiber daily through food, so what better way to reach that goal than to place something fiber-rich on your toast? Avocado, cranberries and chia seeds are great candidates. There’s 13 grams of fiber in a medium avocado! Avocados also contain a good amount of selenium & magnesium, which can lower your risk of colon cancer, as well as potassium, vitamin k and antioxidant vitamins. Cranberries have 3 grams of fiber per serving, and chia seeds contain 11 grams of fiber (plus protein & lots of iron and calcium) in each serving.

This may not be something you ever thought would go together, but trust me. If you “love” avocados, just “like” them, or if you’re undecided, this IS totally worth trying-- if only for the benefits to your colon!


Ingredients (2 servings):

  • ¼ cup avocado, fully mashed or slightly chunky
  • 2 tbsp dried cranberries, chopped
  • 1 tsp chia seeds
  • 2 slices whole wheat bread
  • 1 ½ tsp olive oil
  • A few shakes of sea salt


  1. Mix the mashed avocado, cranberries and chia seeds in a small bowl.
  2. Toast the bread.
  3. Divide and spread the mixture onto the 2 pieces of toast, drizzle about ¾ tsp of olive oil on each, and then sprinkle some sea salt across each piece of toast.

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