Vegetable
Leek
A mild member of the onion family whose prebiotic fiber feeds friendly gut bacteria and supports the heart.
📊 How it ranks (our editor score) — 89/100Tap to see the breakdown
🌱 What it is
Leeks are a long, mild-flavored cousin of onions and garlic, grown for their tender white and pale-green stalks.
✨ Why it's good for you
- may help support a healthy gut by feeding friendly bacteria
- may help support heart health with plant compounds and fiber
- may help support healthy digestion when cooked gently
- may help support steady hydration and light, easy meals
🥗 Nutrition
Per 1 cup chopped, cooked (124g) · about 66 calories
- Vitamin K 63.6mcg
- Vitamin A 738 IU
- Fiber 2.5g
- Manganese 0.5mg
- Folate 71mcg
Source: USDA FoodData Central
🥄 How to use it
Slice the white and pale-green parts, rinse well, and gently soften in a little olive oil for soups and sautés.
How much: A practical serving is about ½ to 1 cup cooked leek, used regularly to flavor and enrich everyday dishes.
Show full details & how to prepare it
Leeks are tall, mild cousins of the onion and garlic, with a sweet, gentle flavor when softened slowly. Their quiet gift is prebiotic fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → — the kind of fiber the body itself does not digest but friendly gut bacteria feed on and flourish with, which supports healthy digestionHow your body breaks food down into pieces small enough to use for energy. More → from the inside out.
Like other members of the allium family, leeks also carry sulfur compounds and antioxidants that have been studied for supporting healthy cholesterol and protecting blood vessels, fitting them naturally into heart-conscious cooking. They form the gentle, savory base of countless soups and stews.
Leeks are a very safe everyday vegetable. The main caution is for sensitive digestionHow your body breaks food down into pieces small enough to use for energy. More →: their FODMAP fibers can cause gas or discomfort in people with IBS, so those individuals may prefer smaller amounts or the milder green tops.
Ways to prepare it
⚠️ Cautions
- Leeks contain FODMAP fibers that can trigger gas or discomfort in people with sensitive or IBS-prone digestion.
- Wash sliced leeks thoroughly, as grit hides between the layers.
- Cook gently rather than browning hard, which turns them bitter.
📚 What others say
- Ancient cultivated allium
- Studied for prebiotic fiber and heart health
Learn more
🕊️ A word of encouragement
What nourishes us unseen matters as much as what we notice. Tend the quiet, hidden things in your life and they will bear fruit in time.
💬 Ask Remy about Leek
📚 Resource confidence
Based on mentions in health references
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