Leeks are low in Salicylates unless you use the wrong part of the leek.
- franceswalker@thefoodinto
- Apr 14
- 4 min read
Leek is a member of the onion family that not only bring a unique flavor to dishes but also offer numerous health benefits. This article highlights how leeks' low salicylate and amine or histamine and glutamate content makes them an excellent choice for sensitive diets, along with practical ways to include them in your meals. Knowing which part if leek to use to keep the salicylates low is an integral part of making sure you don't accidently boost the salicylate content of your diet.
What Are Salicylates, Amines/ Histamines and Glutamates?
Salicylates are natural compounds found in many plants and foods, giving them their distinct flavors and aromas. Unfortunately, for some people, these compounds can lead to uncomfortable symptoms. Salicylate sensitivity can manifest as many issues including headaches, skin rashes, and digestive issues.
Amines (also known as histamines), on the other hand, are organic compounds that come from amino acids and play crucial roles in several bodily functions. Yet, they can trigger reactions for those sensitive to them. Foods high in amines include fermented products, aged cheeses, and certain processed meats.
Glutamates are a form of glutamic acid, an amino acid that's a major excitatory neurotransmitter in the brain and plays a crucial role in various brain functions, including learning, memory, and mood regulation. They are also naturally found in many foods and are used as a flavor enhancer, particularly to add a savory taste.Â
The Salicylate and Amine Content of Leeks
Leeks stand out as a great addition for anyone dealing with sensitivities. They have low levels of salicylates and amines.
Adding leeks to your diet can significantly decrease the risk of triggering salicylate and amine sensitivities, allowing for meals that are both enjoyable and safe.
Nutritional Profile of Leeks
Leeks are packed with nutrients essential for maintaining overall health. Among the noteworthy benefits, leeks contain a variety of bioactive substances, dietary fiber, steroid compounds and flavonoid compounds. Many studies have shown that these active ingredients produce the following effects: promotion of blood circulation, lowering of cholesterol, relief of fatigue, anti-inflammation, anti-bacteria, regulation of cell metabolism, anti-cancer, anti-oxidation, and the lowering of fat and blood sugar levels.
Low Salicylate Part of Leeks
A common mistake when including leeks in a low salicylate (or amine/hitamine diet) is using the green parts of leek.
This misconception probably comes from the low FODMAP information which always encourages the green parts of a leek rather than the white bulb as the green parts are low in FODMAPs (see below). The green leaves of leeks are likely to be very high in salicylates. The low salicylate part of the leek is the white part, which is the bulb part of the leek.
Leeks and FODMAPs
Salicylates and FODMAPs are at odds here when it comes to the leek.
White Part of Leeks
The white part of leeks or the bulb are low in slaicytlates but high in FODMAPS, specifically FRUCTAN.
However, according to the MONASH LOW FODMAP app, 2 tablespoons or 14g is low in FODMAPs so still can be used in the low FODMAP diet. Just limit to this much in a sitting and can repeat 3-4 hours later.
Green Part of Leeks
The green part of leeks rae very high in salicylates (likely) but low in FODMAPs. Avoid as part of a low salicylate diet.
Culinary Uses of Leeks in Low-Salicylate Diets
Leeks are incredibly versatile and can elevate various dishes while adhering to low-salicylate and amine dietary guidelines. One simple way to enjoy leeks is by sautéing or roasting them. Slice the leeks and sauté in rice bran oil until tender. This method creates a flavor base for soups and stews.
Consider making a creamy leek and potato soup as another delicious option. By using a low-salicylate home made stock and blending the cooked ingredients, you create a comforting dish that can be served warm or chilled.
Leeks can be used in any dish as a substitute for onion. Instead of fried onion, think fried leeks.
For a TASTE SENSATION, consider caramelising leeks by frying in oil and sugar. For those who can tolerate dairy, add caramelised leek to cream cheese or if needed, lactose free cream cheese for a gorgeous tasting dip, like the good old French Onion Soup taste.
Embracing the Benefits of Leeks
Leeks are a unique and powerful vegetable for those sensitive to salicylates and amines. With their low levels of these compounds and impressive nutritional profile, leeks not enhance the flavor of meals which is terrific given that on a low salicylate /amine/glutamate diet, flavour can be in short supply.
REFERENCES
Friendly food: the complete guide to avoiding allergies, additives and problem chemicals / A.R. Swain, V.L. Soutter and R.H. Loblay, 2019
The Monash University Low FODMAP app: accessed 14/4/25
Xie T, Wu Q, Lu H, Hu Z, Luo Y, Chu Z, Luo F. Functional Perspective of Leeks: Active Components, Health Benefits and Action Mechanisms. Foods. 2023 Aug 27;12(17):3225. doi: 10.3390/foods12173225. PMID: 37685158; PMCID: PMC10486880.