Back to Polyols food checker
kohlrabi
Vegetables
Is kohlrabi high in polyols?
Is kohlrabi high or low in polyols? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
- Avocado portion size matters - small amounts may be fine
- Cauliflower and mushrooms are common triggers
Sensitivities
What kohlrabi contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where kohlrabi fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about 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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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
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 Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
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Get the AppFAQ
Is kohlrabi high in Polyols?
Polyols: low signal for most people.
Can I still eat kohlrabi if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Low Fibre, Gastroparesis Diet, and FODMAPs next for a fuller picture.