| 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 |
Three lenses: how gentle, how nourishing, how tasty. Gentle isn't the same as healthy — how the scores work →
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Worth knowing: noticeable effect on odour
Allium sulphur compounds, milder than onion or garlic but the same family.
Green tops are gentler than the white part, and infused oil is gentler again.
This sits outside the GASP score, which measures how hard a food is on your output. How odour works
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.
The odd gentle recipe and a practical tip or two for living well with a pouch. No spam — leave any time.
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.