Overview
About Leek
Leeks are a high-FODMAP allium: the white base is loaded with fructans, the same trigger that makes onion and garlic so hard on IBS.
The dark green tops hold far fewer fructans, so the classic trick is to cook with the greens for flavour and leave the white part out, exactly the way you would use scallions. Leeks are otherwise low in histamine and salicylates.
Sensitivities
How Leek scores
Watch for
What trips people up
- The white bulb is very high in fructans, a frequent IBS, bloating and gas trigger
- The green tops are much lower in fructans, so use the green part and discard the white
- Cooking or sauteing does not remove the fructans; they are water-soluble and stay in the dish
- Mildly higher in nickel than many vegetables, a minor point on a strict low-nickel diet
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Leek
Are leeks low FODMAP?
It depends on the part. The white bulb is high in fructans and not low FODMAP, but the green leafy tops are low FODMAP in a normal serving. Use the greens and set the white aside.
Can I eat leeks with IBS?
You can usually use the green tops for flavour without the fructan hit that the white part gives. Sauteing the greens in a little oil is a common way to get an oniony note while keeping FODMAPs down.
Are leeks the same as onion for FODMAPs?
Very close. Leeks and onions both trigger through fructans, so if onion bothers your gut the white of a leek usually will too. The green tops are the workaround.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.