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Kohlrabi
Brassica oleracea var. gongylodes
Low FODMAP
Cruciferous Vegetable
Good Fiber Source
Fresh kohlrabi bulb with leaves

FODMAP/SIBO Rating

Safe

Serving Size Consideration: One cup of raw, sliced kohlrabi

Safe Serving Size: Up to 2 cups of raw, sliced kohlrabi

Active Compounds: Fructans and GOS in very low amounts

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic for most people

Specific symptoms: Minimal to no digestive symptoms when consumed in recommended portions

Typical reaction time frame: If reactions occur, typically within 4-6 hours of consumption

Individual variation: Generally well-tolerated by most individuals following a low FODMAP diet

Safe Alternatives

turnips

Turnips

rutabaga

Rutabaga

jicama

Jicama

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Cooking does not significantly affect FODMAP content

Can be frozen without increasing FODMAP levels

Stacking Considerations

Avoid combining with:

  • Brussels sprouts
  • cabbage
  • cauliflower

Safe complementary foods: Can be safely combined with most low FODMAP vegetables and proteins

Reintroduction Guidelines
  1. Start with small portion (1/2 cup) of raw kohlrabi
  2. If well tolerated, increase to 1 cup serving
  3. Can be tested early in reintroduction phase due to low FODMAP content

Signs of success: No digestive symptoms after consuming recommended portion sizes

Hidden Sources

Common products containing garlic:

  • Cole slaw mixes
  • German vegetable dishes
  • Asian stir-fry vegetables

Alternative names: German turnip, Turnip cabbage, Stem turnip

Individual Variables

Factors affecting tolerance:

  • Overall fiber tolerance
  • Preparation method
  • Individual cruciferous vegetable sensitivity

Tip: Start with small portions if new to cruciferous vegetables, despite low FODMAP content