| Preparation | Gas | Binding | Overall |
|---|---|---|---|
| Raw | 5.9 | 0.7 | 6.7 |
| Steamed | 5.3 | 0.7 | 5.9 |
| Boiled & drained | 4.4 | 0.7 | 5.0 |
| Roasted (low oil) | 5.9 | 0.7 | 6.5 |
| Sautéedusual | 5.9 | 0.7 | 6.6 |
| Puréed / mashed / peeled | 5.9 | 0.8 | 6.4 |
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Alternatives for leek, ranked three ways. Tap any ingredient to learn what it is.
Keeps the flavour and texture as close to the original as possible.
Monash: the green tops of leek are low-FODMAP while the white bulb is fructan-rich — same plant, gentler part.
Lowest likely gas, urgency, residue and irritation.
Spring onion green tops plus onion-infused oil rebuild the sweet allium base without the bulb's fructans.
Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.