Is Asparagus Low FODMAP?
Asparagus is moderate FODMAP — it can fit a low-FODMAP diet, but only up to 1 spear (15 g). Larger servings are likely to trigger symptoms.
Serving thresholds
| Serving | FODMAP level | Data quality |
|---|---|---|
| 1 spear (15 g) · cooked | Low | Lab-tested |
| 3 spears (45 g) · cooked | High | Lab-tested |
Thresholds are per sitting. FODMAP load stacks across a meal — two “low” servings of different foods can still add up.
Which FODMAPs are in asparagus?
During reintroduction, test the group above one at a time — tolerating asparagus depends on your personal threshold for Fructans, not on the food itself.
Good to know
Asparagus is rich in fructans; even a couple of spears push it into the high-FODMAP range.
Where these numbers come from
- Peer-reviewed paper: Muir JG et al. (2007) Fructan and free fructose content of common Australian vegetables and fruit. J Agric Food Chem 55(16):6619–27.
- Peer-reviewed paper: Varney J et al. (2017) FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol 32(S1):53–61.
Phase derives serving thresholds from published research and food-composition data so every number is auditable.
Low-FODMAP swaps for asparagus
Craving asparagus during elimination? These low-FODMAP picks from the same food group let you keep the dish without the trigger.
Related foods
This page is for informational purposes only and is not medical advice. FODMAP content varies with ripeness, processing, and brand. Always work with your doctor or a registered dietitian on dietary changes for IBS.