Asparagus

High FODMAP

By Michael EisenwasserUpdated October 6, 2026

Serving sizes

Asparagus changes rating with portion size. These are the amounts tested in the literature behind our ratings.

About 3 spears (40g) Low
Larger portions Moderate
Much larger portions High

Excess Fructose

Asparagus is High FODMAP at a usual serving, though about 3 spears (40g) is low.

About 3 spears (40g) sits low.
Excess Fructose builds with each extra spear, so larger portions climb to moderate and much larger portions land high.
As a side or roasted feature, it is easy to eat more than a few spears.

For fresh green crunch, try green beans or the green tops of spring onions.

Why asparagus is rated high

Asparagus rates high FODMAP overall, and the reason is excess fructose. A small portion of about 3 spears (40g) is low, but larger portions move to moderate and much larger portions are high, and a typical side of asparagus is well past that low serve. Excess fructose is the FODMAP at work in asparagus, so this is a fruit-sugar style problem sitting inside a green vegetable. If you want asparagus on the plate, a few spears as a garnish is the realistic way to have it.

What changes your risk

Serving size About 3 spears (40g) is low, larger portions are moderate and much larger portions are high. A side of roasted asparagus or a brunch plate of spears usually goes well past the low serve, which is why asparagus rates high overall.
Stacking with other excess fructose foods Asparagus adds to anything else in the meal that carries excess fructose, such as honey in a glaze, mango in a salad, apple, pear or watermelon on the side. A honey-roasted asparagus dish stacks the same subgroup twice.
Cooking method Roasting, grilling, steaming and pan-frying all leave the fructose inside the spear. Heat does not break it down, so charred or blanched asparagus counts the same as raw.
Soups and purees Cream of asparagus soup blends a whole bunch into a bowl, and the base is often built on onion, garlic, milk or cream. That is several FODMAP problems in one serving.
Hidden extras Asparagus quiche, risotto and pasta often lean on onion, garlic or wheat as well, so the dish can carry more than the spears alone.

Swaps

For the long green side that asparagus usually plays, green beans are the closest honest swap: roast or blanch them the same way and finish with lemon and parmesan. Zucchini cut into long batons grills beautifully, and bok choy gives a tender green stem with some crunch. For the fresh, grassy note in a risotto or frittata, stir through baby spinach and finish with chives or the green tops of spring onions. Skip swaps that seem natural but are not low FODMAP, such as the white bulb of leeks or mushrooms.

How to lower the load

When a recipe is built around asparagus, rebuild it around green beans or zucchini, or keep the asparagus to about 3 spears (40g) as an accent on top. At a restaurant, grilled asparagus is a common garnish on fish and steak plates, so ask for it to be swapped for green beans, potatoes or a side salad. For spring vegetable platters at home, fill the plate with green beans, carrots and zucchini so nobody misses the asparagus.

Common questions

is asparagus low fodmap

Not at a typical serve. Asparagus rates high overall: about 3 spears (40g) is low, but larger portions are moderate and much larger portions are high.

is asparagus high in fructose

Yes. Excess fructose is the FODMAP that builds in asparagus as the portion grows.

does cooking asparagus lower the fodmaps

No. Roasting, grilling or steaming does not break down fructose, so cooked asparagus follows the same serves as raw.

what to use instead of asparagus on low fodmap

Green beans are the easiest swap for a side or a roasting tray. Zucchini, bok choy, baby spinach and the green tops of spring onions also fill the fresh green role.

Learn more

Where this rating comes from

Asparagus is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).

Feedback sent through the FODMAP Foods app has led to changes in this list.

See our full rating method →

Sources

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.