kohlrabi
Vegetables
Is kohlrabi high in gluten?
Find out whether kohlrabi is high or low in gluten, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare kohlrabi across criteria
Sensitivity notes
Why gluten food checker matters
Gluten is a protein found in wheat, barley, rye, and their derivatives. People with celiac disease, gluten sensitivity, or wheat allergy need to avoid gluten to prevent digestive and systemic symptoms.
- Learn to read labels carefully - gluten hides in many products
- Be aware of cross-contamination in shared kitchens and restaurants
- Look for certified gluten-free products for safety
Triggers
Diets
Serving size, prep, and portion notes for kohlrabi
Kohlrabi is the swollen stem of a cabbage, mild and sweet and crunchy, and it is genuinely a low trigger vegetable: nothing on its card reaches the high band. No histamine, no histamine liberator, no gluten, lactose, nightshade, sulfite, nitrite, glutamate or caffeine flag. What it has instead is a row of moderates, with fructans, total FODMAPs, salicylates, oxalate, nickel and fermentability all sitting borderline. That is the profile of a vegetable you can eat regularly at normal portions and only notice at volume, which is a much better deal than most brassicas offer. Compared to its relatives it is the easy one: cauliflower grades high on FODMAPs and polyols, broccoli grades poorly on fermentability and salicylates, and kohlrabi undercuts both.
Watch for
Fructans and total FODMAPs rate borderline, which is dose dependent rather than off limits. A few matchsticks in a slaw is a different food to half a bulb shredded into a salad bowl, and the raw shredded version is where people overshoot without noticing. / Fermentability rates borderline too, so on a SIBO protocol the roasted or braised version is usually easier to tolerate than the raw crunch at the same weight. / Salicylate, oxalate and nickel all sit moderate. Individually minor, but kohlrabi is filling and bland enough that people eat a lot of it, and three moderates in one large portion can add up during an elimination trial. / The leaves are not the bulb. Kohlrabi tops are cooked like collards and carry a leafy green profile of their own, so log them as a separate food if you use them. / Clean where fermented and preserved vegetables fail: no histamine, no liberator, no glutamate, no sulfite. That makes kohlrabi a good raw base if sauerkraut, pickles and kimchi are what set you off.
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Gluten Guide
Everything you need to know about gluten sensitivity and smart food choices.
Gluten is a protein found in wheat, barley, rye, and their derivatives. People with celiac disease, gluten sensitivity, or wheat allergy need to avoid gluten to prevent digestive and systemic symptoms.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Gluten sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in gluten and may trigger symptoms:
View full list
If you're sensitive to Gluten, consider these strategies:
- 1Learn to read labels carefully - gluten hides in many products
- 2Be aware of cross-contamination in shared kitchens and restaurants
- 3Look for certified gluten-free products for safety
- 4Oats are naturally gluten-free but often cross-contaminated
- 5Give your gut time to heal - improvement may take months
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is kohlrabi high in Gluten?
Gluten: low signal for most people.
Can I still eat kohlrabi if I'm sensitive to Gluten?
Usually fine in normal portions.
What else should I check?
Check FODMAPs, Fructans, and Salicylates next for a fuller picture.