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Asparagus is a nutritious vegetable, full of antioxidants and is a great source of gut friendly fibre and prebiotics. It contains inulin which feeds ‘good’ bacteria in your gut, such as Bifidobacteria and Lactobacillus. Inulin is a FODMAP – so one to be avoided when on the elimination stage of the Low FODMAP diet - but definitely one to try bring back into your diet if you can tolerate it.


Asparagus is a hero ingredient in our Malaysian Tofu Curry and our Field Green Risotto (not low FODMAP meals).  

Interesting facts


Asparagus is officially known as Asparagus officinalis and is a member of the lily family. The main growing season for asparagus in the UK is May and June. All asparagus growers in Britain stop cutting spears on 21 June – Midsummer’s Day – which is the traditional date for the asparagus to end.

Asparagus contains a sulphur containing compound called asparagusic acid which may cause your pee to have a distinct smell after eating asparagus. However, this does not happen to everyone and depends on whether you carry the gene for the enzyme that breaks down asparagus acid and creates the smell. Some people are also unable to detect the smell.

Rich in


  • Folate
  • Vitamin C
  • Vitamin A
  • Vitamin K
  • Fibre + Inulin
  • Potassium

Key health benefits



  • Improves digestive health. Eating asparagus as part of a fibre-rich diet is an excellent way to help meet your fibre needs and keep your digestive system healthy. Being a good source of both insoluble and soluble fibre asparagus may also help your risk of heart disease, high blood pressure and diabetes (1). Inulin, a soluble fibre, has been found to be a good food source for some 'good' gut bacteria, such as Bifidobacteria and Lactobacillus (2).

  • Good source of antioxidants. Asparagus is rich in antioxidants including vitamins C, E, polyphenols and flavonoids (quercetin, isorhamnetin and kaempferol) (3). Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic diseases like cancer (4).

  • Helps lower blood pressure. Loaded with potassium asparagus can help lower high blood pressure (5). In addition, a recent study found that asparagus contains an active compound (2-hydroxynicotianamine) that dilates blood vessels thus lowering blood pressure (6).

  • Supports a healthy pregnancy. Being high in folate, asparagus helps to reduce the risk of neural tube defects during pregnancy (7).


Sasha Watkins

Registered dietitian and co-founder of Field Doctor

IG: @sashadietitian

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