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Purple Asparagus
Asparagus officinalis var. altilis
High FODMAP
Contains Fructans
Moderate Portion Control Required
Fresh purple asparagus spears

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: One typical serving of purple asparagus

Safe Serving Size: Small portion to minimize FODMAP intake

Active Compounds: Fructans and fructo-oligosaccharides (FOS)

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fructans which can cause significant digestive issues in sensitive individuals

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel movements

Typical reaction time frame: Symptoms typically appear within 30 minutes to 4 hours after consumption

Individual variation: Tolerance levels vary 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
  • onion
  • garlic
  • leeks

Safe complementary foods: Can be served with low FODMAP proteins and grains

Reintroduction Guidelines
  1. Start with one small spear (15g) and monitor symptoms
  2. If tolerated, increase to two spears after 3 days
  3. Maximum test portion should not exceed 3 spears (45g)

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

Hidden Sources

Common products containing garlic:

  • Vegetable medleys
  • Stir-fry mixes
  • Spring vegetable soups
  • Frozen vegetable blends

Alternative names: Garden asparagus, Violet asparagus, Royal asparagus

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