FODMAP food guide
Is asparagus low FODMAP?
FODMAP score
80
High FODMAP
No — Asparagus is high FODMAP and is a common trigger for IBS symptoms in typical servings.
FODMAPs present
Low-FODMAP serving
1 small spear (12 g)
Becomes high FODMAP at
2 spears (24 g) or more
High in Excess Fructose plus Fructans even at small servings; a classic surprise trigger often scanned alongside cruciferous/allium vegetables.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores asparagus at a serving of 1 small spear (12 g); at 2 spears (24 g) or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Excess Fructose
One of the steepest dose curves of any vegetable: by 2 medium spears (about 25g) fructose is already in excess, with fructans stacking up in bigger serves — there is effectively no moderate band. Treat it as a garnish-level ingredient rather than a side dish during strict phases.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.