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Asparagus Tips
Asparagus officinalis
Moderate FODMAP
Portion Sensitive
Contains Fructans
Fresh green asparagus tips

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One typical serving of asparagus tips

Safe Serving Size: A small portion of asparagus tips can be tolerated

Active Compounds: Fructans and fructo-oligosaccharides (FOS)

Fermentation Level:
Moderate

Digestive Impact

Why it's problematic: Can be problematic in larger portions

Specific symptoms: Bloating, gas, and abdominal discomfort

Typical reaction time frame: Usually within 30 minutes to 4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

Green Beans

Green Beans

Zucchini

Zucchini

Cucumber

Cucumber

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Freezing maintains FODMAP levels

Stacking Considerations

Avoid combining with:

  • Jerusalem artichokes
  • Garlic
  • Onion
  • Leeks

Safe complementary foods: Can be safely combined with carrots, cucumber, and zucchini

Reintroduction Guidelines
  1. Start with one spear and monitor symptoms
  2. If tolerated, increase to two spears after 3 days
  3. Maximum test portion should be 4-5 spears

Signs of success: No digestive symptoms within 24 hours after consumption

Hidden Sources

Common products containing garlic:

  • Mixed vegetable medleys
  • Stir-fry mixes
  • Frozen vegetable blends

Alternative names: Sparagus, Garden asparagus, Sparrow grass

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Preparation method

Tip: Keep a food diary to track your personal tolerance levels