Is asparagus good for you? This may happen if you eat too much

Asparagus is packed with fiber, vitamins and antioxidants that support gut health and immunity. But overdoing it can trigger these side effects.

As plant-based diets continue to grow in popularity, asparagus is gaining attention for its versatility, flavor and nutritional benefits.

“There’s a lot to love about asparagus,” nutrition consultant and registered dietitian Jen Messer of Jen Messer Nutrition previously said. “It has a unique flavor and texture, is packed with fiber, vitamins and antioxidants, and works well in salads, soups or simply roasted as a side dish.”

Here’s a look at some of the key health benefits asparagus provides, and why cooking it may help reduce the bloating and gas some people experience when eating it raw.

Asparagus is a nutrient-dense food that provides a host of important vitamins and minerals such as calcium, magnesium, phosphorus and niacin − plus nearly two grams of both protein and dietary fiber in only about seven stalks, per the U.S. Department of Agriculture. Nutrients like these "are helpful in supporting gut health, immune health, blood sugar stabilization and improved cholesterol levels," said LeeAnn Weintraub, a registered dietitian and nutrition consultant based in Los Angeles.

Asparagus also contains plenty of vitamin C − an antioxidant that helps protect cells against oxidative stress, "potentially reducing the risk of chronic diseases," said Messer.