Are Leeks Low Fodmap?
Certain parts of leeks are low fodmap, so it depends on which part you cook and eat. The leek leaves are low fodmap as long as you don’t ingest more than 2/3 of a cup. Many recipes don’t use a lot of leeks in them, meaning as long as what you’re eating isn’t high in FODMAP, some leek leaves can be added.
The bulbs of leeks are high fodmap and should be avoided if you are sensitive to fodmap. So, unlike the leaves of leeks, you should never consume the bulbs if you have a FODMAP sensitivity.
What are Leeks?
Leeks are a great additive to most meals and commonly soups. They’re alliums, making them relatives to chives, shallots, garlic, and onions. They have a similar taste to their cousins and can come off as a sweet onion flavor.
Their taste is much less intense than an onion though, making them easier to eat by themselves as well.
What is a Low FODMAP Diet?
Many people are been talking about a FODMAP and the low FODMAP diet. Fodmap simply refers to the sugars in foods that can cause intestinal distress.
The entire purpose of the diet is to help people who suffer from IBS (Irritable Bowel Syndrome).
Finding Leeks
Leeks can be found in most grocery stores and are usually sold fresh.
I’d recommend finding leeks with longer leaves if you’re on a low fodmap diet, as those are the ones you’ll get the most bang for your buck.
How To Prepare Leeks
Similar to cooking any fresh vegetable, you should make sure they’re thoroughly washed!
Once they’re washed, cut them right in the middle, keeping the leaves if you’re using them for a low fodmap diet. After that, they’re all ready to cook. Leeks take very little effort to prepare, another benefit to why they are such a great meal additive.
How To Store Leeks
If you’re planning on storing leeks, you shouldn’t wash or cut them beforehand.
Also, leeks can leave a very strong smell on anything they’re stored with, so make sure they are tightly wrapped in plastic! The last thing you want is your entire fridge smelling like an onion.
I wouldn’t plan to keep them any longer than two weeks in the fridge either. They last a little longer than some vegetables, but after two weeks of storage, I wouldn’t trust them as an ingredient.
Summary
Leeks are partially low fodmap, depending on the part you eat. The leaf stalk is a lower fodmap when consumed in low amounts. However, the bulb of a leek is very high fodmap and shouldn’t be eaten if you’re on a low fodmap diet.
