Kohlrabi

Kohlrabi’s raffinose, fiber, and glucosinolates can cause intolerance in sensitive individuals. Avoid it for 8 weeks, reintroduce gradually, and explore alternatives like zucchini or carrots. Supplements like digestive enzymes can help.

🥬 What is Kohlrabi?

Kohlrabi, also called "German turnip," is a versatile vegetable from the brassica family, related to cabbage, broccoli, and kale. It has a crisp texture and a mildly sweet, slightly peppery flavor. Both its bulb and leaves are edible, providing fiber, vitamin C, and antioxidants that support immunity and overall health.

🤔 Why Do I Have an Intolerance to Kohlrabi?

Kohlrabi intolerance may occur due to its natural compounds and fiber content:

• Raffinose: A type of carbohydrate found in cruciferous vegetables that ferments in the gut, leading to gas or bloating in sensitive individuals.
• Insoluble fiber: Kohlrabi contains a high amount of fiber, which can irritate the digestive system of those with irritable bowel syndrome (IBS) or sensitive stomachs.
• Glucosinolates: Compounds unique to brassicas, which can be harder for some individuals to digest or metabolize.
• Histamine response: Some individuals with histamine intolerance may react to compounds in kohlrabi that promote histamine release.

🛠️ What Can I Do About It?

Managing kohlrabi intolerance involves these steps:

• Avoid kohlrabi for 8 weeks: Eliminating it from your diet allows inflammation and sensitivity to subside.
• Cook kohlrabi thoroughly: Cooking breaks down raffinose and reduces digestive strain, making it easier to tolerate.
• Eat in moderation: Start with small portions when reintroducing kohlrabi to assess your tolerance.
• Choose similar alternatives: Replace kohlrabi with milder vegetables that are easier to digest, like zucchini or carrots.
• Keep a food diary: Note symptoms when eating cruciferous vegetables to identify patterns.

💊 Which Supplements Do You Recommend for Intolerance and Inflammation from Kohlrabi?

Supplements can help reduce discomfort and improve gut health:

• Digestive enzymes: Specifically those targeting FODMAPs (like raffinose) to ease digestion of cruciferous vegetables.
  
• Probiotics: Enhance gut microbiota and improve digestion over time.
  
• Activated charcoal: Helps bind gas-producing compounds in the gut to reduce bloating.
• L-glutamine: Supports gut lining repair and reduces inflammation.
  
• Peppermint oil capsules: Soothe digestive discomfort, including gas or cramping.

🍽️ Popular Dishes with Kohlrabi

• Kohlrabi slaw
• Roasted kohlrabi fries
• Creamy kohlrabi soup
• Sautéed kohlrabi with garlic
• Kohlrabi gratin

🍽️ Alternatives (if tolerated)

• Zucchini
• Carrots
• Turnips
• Celery