Leeks: Mild Allium with Prebiotic Fiber and Antioxidants

Leeks (*Allium porrum*) are members of the onion family. The edible white and light-green stalk has a sweet, delicate allium flavor that softens further with cooking.

- **Vitamin K** and **folate** - **Vitamin C** and small amounts of **provitamin A carotenoids** - **Manganese** and other trace minerals - **Prebiotic fiber (inulin/fructans)** that feeds beneficial gut bacteria - Low in calories

- **Gut health:** Inulin supports a healthy microbiome and regularity - **Heart health:** Folate and antioxidants may support vascular function - **Immune & skin:** Vitamin C aids collagen and defenses - **Gentle flavor:** Adds depth without overpowering dishes

- **FODMAPs:** Fructans can cause gas/bloating in sensitive individuals—try small portions or thorough cooking - **Allergy/sensitivity:** Rare reactions to alliums possible - **Grit between layers:** Split lengthwise and rinse well

- Slice and **sauté** slowly for soups (e.g., **leek & potato**), risottos, and sauces - **Braise** or **grill** halves until tender; finish with lemon and olive oil - Add to **quiche/tarts**, **frittatas**, pastas; use dark greens for **stock**

Leeks are a versatile, mild allium rich in prebiotic fiber and key vitamins—clean well and cook gently for sweetness and digestibility.