Leek
Other names Garden leek
Leek: high in FODMAPs and oligosaccharides; low in salicylate. If you're sensitive to any of these, check it against your profile before eating.
Intolerances
- FODMAPsHigh
Leek is the allium that can be split. The white bulb carries the fructans; the dark green leaf carries far less and is used exactly as the bulb would be, in soups and stocks. Cutting the leek in two at the colour change is the whole technique.
Sources· 1
- Muir J et al., J Agric Food Chem 55 (2007) 6619-6627 and 57 (2009) 554-565, fructans and short-chain carbohydrates measured in Australian vegetables and fruit
- OligosaccharidesFODMAPsHigh
Leek: same reason as the FODMAP level, with the same split: the fructans sit in the white bulb and the dark green leaf carries far less. It is the one allium you can use half of. Muir measured the fructans in 60 vegetables and put these five at the top — garlic, artichoke, shallot, leek bulb and onion — across a range of 1.2 to 17.4 g per 100 g fresh weight for the group. The paper does not rank them against one another.
Sources· 1
- Muir J.G. et al., J Agric Food Chem 55 (2007) 6619–27 and 57 (2009) 554–65, fructans and short-chain carbohydrates measured in Australian vegetables and fruit
- SalicylateLow
Leek measures 4.1 mg of salicylic acid per kilogram, just above the parsnip. The serve is generous by comparison - 83 g - so it carries 0.34 mg, more per portion than several vegetables rated higher.
Sources· 1
- Malakar S, Gibson PR, Barrett JS & Muir JG, J Food Compos Anal 57 (2017), 31-39 - salicylic acid measured by GC-MS in 112 common foods, reported per serve as well as per kilogram
- Histamine (+liberators / DAO inhibitors)None
- TyramineNone
- SucroseNone
- LactoseFODMAPsNone
- SorbitolFODMAPsNone
- FructoseFODMAPsNone
- NickelNone
- OxalatesNone
- GlutenNone
Intolerance levels are based on our documented scientific sources. See sources →
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Frequently asked questions
Which intolerances does leek affect?
Leek is notable for FODMAPs, oligosaccharides and salicylate. Clear on histamine, tyramine, sucrose, lactose, sorbitol, fructose, nickel, oxalates and gluten.
Does leek contain FODMAPs?
Yes — leek is high in FODMAPs. Leek is the allium that can be split. The white bulb carries the fructans; the dark green leaf carries far less and is used exactly as the bulb would be, in soups and stocks. Cutting the leek in two at the colour change is the whole technique.
Does leek contain oligosaccharides?
Yes — leek is high in oligosaccharides. Leek: same reason as the FODMAP level, with the same split: the fructans sit in the white bulb and the dark green leaf carries far less. It is the one allium you can use half of. Muir measured the fructans in 60 vegetables and put these five at the top — garlic, artichoke, shallot, leek bulb and onion — across a range of 1.2 to 17.4 g per 100 g fresh weight for the group. The paper does not rank them against one another.
Does leek contain salicylate?
Leek contains only low levels of salicylate. Leek measures 4.1 mg of salicylic acid per kilogram, just above the parsnip. The serve is generous by comparison - 83 g - so it carries 0.34 mg, more per portion than several vegetables rated higher. Amounts vary by brand and recipe, so always check the label of the exact product.
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