leek
Vegetables
Is leek high in gos?
Is leek high or low in gos? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Compare leek across criteria
Sensitivity notes
Why gos food checker matters
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
- Canned and rinsed legumes are lower in GOS than dried
- Start with smaller portions and build up tolerance
- Some people find beano-type enzymes helpful
- Firm tofu is lower in GOS than silken tofu
- Sprouted legumes may be better tolerated
Sensitivities
What leek contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where leek fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know 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.
Watch for
- 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
Explore related in Vegetables
Compare similar foods to build a personalized list of swaps that work for your system.
GOS Guide
Everything you need to know about gos sensitivity and smart food choices.
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for GOS sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in gos and may trigger symptoms:
View full list
If you're sensitive to GOS, consider these strategies:
- 1Canned and rinsed legumes are lower in GOS than dried
- 2Start with smaller portions and build up tolerance
- 3Some people find beano-type enzymes helpful
- 4Firm tofu is lower in GOS than silken tofu
- 5Sprouted legumes may be better tolerated
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is leek high in GOS?
GOS: low signal for most people.
Can I still eat leek if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Fructans, Jain, and Buddhist Vegetarian next for a fuller picture.