FODMAP food guide
Is leek low FODMAP?
FODMAP score
30
Low FODMAP
Yes — Leek is low FODMAP in normal servings and is generally well tolerated by people with IBS.
FODMAPs present
Low-FODMAP serving
green leaves, 1 cup chopped (75 g)
Becomes high FODMAP at
bulb beyond 1 tbsp chopped (14 g)
Leek splits like spring onion: the green leaves are generous — low to 75 g on one programme (tested to 500 g without finding a limit; the second caps its serve at 82 g) — while the white bulb carries only a 14 g low serve (the second programme passes up to 47 g). Cook with the leaves, ration the bulb.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores leek at a serving of green leaves, 1 cup chopped (75 g); at bulb beyond 1 tbsp chopped (14 g) it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
The white bulb only. Grams govern — spoon measures of chopped leek vary too much to trust.
Excess Fructose
The leaves are the generous half of the plant — the conservative 75 g line is held here.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.