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White Asparagus
Asparagus officinalis var. alba
High FODMAP
Seasonal
Digestive Caution
Fresh white asparagus spears

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One standard serving of white asparagus

Safe Serving Size: Small portion to minimize FODMAP intake

Active Compounds: Fructans and Fructose

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fructans and fructose which can cause significant digestive issues

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 among individuals

Safe Alternatives

green beans

Green beans

zucchini

Zucchini

cucumber

Cucumber

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Cooking does not significantly reduce FODMAP content

Freezing preserves FODMAP levels

Canning may slightly increase FODMAP concentration

Stacking Considerations

Avoid combining with:

  • artichokes
  • garlic
  • onion
  • leeks

Safe complementary foods: Can be safely combined with proteins and low FODMAP vegetables

Reintroduction Guidelines
  1. Start with one small spear (25g)
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, try two spears next time
  4. Maximum test portion should not exceed 75g

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

Hidden Sources

Common products containing garlic:

  • vegetable medleys
  • spring vegetable soups
  • German-style platters
  • pickled vegetables

Alternative names: spargel, bleached asparagus, white gold

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