All About Leeks & FODMAPs
Are leeks (Allium ampeloprasum var. porrum) low FODMAP? Yes, there are portions of the green leaves and the white bulb that are low FODMAP.
Leeks Have Been Lab Tested
Both Monash University and FODMAP Friendly have both lab tested leeks.
Monash University Lab Results
- LEAVES: Monash University has lab tested leeks and recommends 1 cup (listed as 100 g before; 75 g subsequently) chopped leaves (green parts only) as a low FODMAP serving. Please note that this is almost double the weight that they previously reported. There is no Moderate or High FODMAP amount listed; they were tested up to 500 g and determined to be low FODMAP.
- BULB: Monash University has now also reported that 2 generous Australian tablespoons of finely chopped bulb, or 14 g, are also low FODMAP.
Fructans (contained within the “O” for Oligosaccharide in the acronym FODMAP) are present in the white bulb portion in larger portions.
Here is what that low FODMAP 14 g amount of bulb looks like:
This is great news and will add loads of flavor to our low FODMAP cooking.
(BTW, for a while Monash had an entry on the app for a blended leaf/bulb portion of ½ cup (38 g) being low FODMAP, but since it did not specify how much of each part of the plant, it was a fairly useless entry. They have now removed that information.)
FODMAP Friendly Lab Results
FODMAP Friendly does have three leek listings: leaves, bulb, and whole.
FODMAP Friendly lab testing results are as follows:
- LEAVES: ½ cup (37 g) of leek leaves is low FODMAP, but there is a Max Serve of 82 g (down from 83 g in prior tests).
- BULB: Leek bulb is low FODMAP in amounts of 47 g (up from 46 g in prior tests).
- COMBINED: Whole leeks, combined greens and bulb, are given a low FODMAP serving of 83 g, with a max serve of 415 g (down from 416 g in prior tests).
We understand that these numbers are confusing.
Every single one of these lab tests is accurate. They simply reflect what was tested at the time. There is literally no way for the scallions you buy to be the same as those tested.
Please read our article on when lab test results disagree. This is a very important article for anyone following the diet.
What Is A Leek?
Allium ampeloprasum. OK so here’s the deal with these vegetables from the onion family that look like giant scallions.
And this is important because common white and yellow onions are high FODMAP and yet, if you are like us, you want onion-y flavor. That’s where the green and bulb parts of the leek come in.
We chop leek greens and bulbs all the time and use them like onions! True, they are milder than a traditional onion, but they come into constant use in our recipes. We sauté them as a base for soups, stews and anywhere we would normally use an onion. So get familiar with leeks!
The darker green parts that considered very low FODMAP are rather tough; we do not care for them raw. But sliced thinly, they sauté up very nicely
How to Buy
Sometimes we see leeks in supermarkets with hardly any of the green leaves attached (see image above). This is not going to work for us FODMAPers. Sometimes they are touted as “trimmed” leeks and for most buyers this would be a boon, as they won’t be paying extra for the greens, which are normally NOT used (these in the foreground of the image above). Find a source where the green parts are intact (like the leeks in the background of the image). Choose firm stalks. They should look fresh, with no wrinkling, and be flexible, indicating moistness.
How to Store
Store in the refrigerator, wrapped in paper towels for up to 5 days or even more, depending on how fresh they were when purchased.
How to Prep & Use
Use our image above to help you ascertain how to divide the leek into green leaves and bulb portions.
Sometimes there are some very firm outer leaves that we discard. Once you have separated the green parts, they need to be washed thoroughly. Leeks often come with a bit (or a lot) of sand embedded in-between the tight and numerous layers. You can either chop and then wash and dry, or separate the layers carefully, wash well, dry, then chop.
Cooking will mellow their flavor, while used raw will showcase their sharpness. They are still mellower than yellow or white onions.
You can use the whole leek to make Onion-Infused Oil and we highly recommend that you try it. You can choose to use olive oil as a base or a more neutral vegetable oil, such as canola, rice bran, or sunflower. We usually use onions themselves for a stronger onion flavor. Shallots are great in this use, as well!
What To Do With The White Bulb Ends
Even if you use the small amounts of bulb, you will have a to left over. Store them in a zip lock freezer bag in the freezer until you have a good amount, or, find a friend or soup kitchen – or a neighbor through the Buy Nothing Project site who does not have IBS – and offer them to them for soup making. You could even make a gift of them with a bag of potatoes for folks to make vichyssoise.
Nothing Better Than Home Grown
And if you are lucky enough to be able to plant them, like we do at The Farm, you will never be without! Here is our harvest of leeks tucked in their bed in the foreground. Any portions you don’t eat can go into the compost.
AND did you know that you can grow leeks in a glass, indoors? YOU CAN! Read our article, Grow Your Scallions & Leeks – In a Glass!
The Takeaway
You can use leeks in low FODMAP cooking as long as you pay attention to which parts of the plant you use, and your portion size. Using the green leaves on their own is the most straightforward way to use leeks. We understand that Monash’s information can be confusing. When you look on the app, the bulb entry has a Red Light/High FODMAP designation, but if you click through you will see the low FODMAP/Green Light 14 g amount more clearly. You CAN have 14 g of bulb; it is low FODMAP in that amount.
As with any food, the lab test results are recommendations of where to start the exploration of your relationship to FODMAPs and that particular food. A prudent approach would be to start using leek greens only, and slowly try adding some bulb into your cooking to assess your reaction.
Leek Recipes
We have many recipes for you that feature leeks and onion flavor, such as:
- Triple Onion Green Beans
- Onion Soup
- Low FODMAP Kasha Varnishkes
- Award-Winning All Beef Chili
- Slow Cooker Corned Beef
- Fastest & Easiest Roast Turkey
- Home Fries
- Low FODMAP Chicken with Artichokes & Olives
- Slow Cooker Pot Roast
AND SO MANY MORE! And be sure to read Explore an Ingredient: Scallions, too.
