This Weird Food Is This Doc's Top Choice For Fighting Inflammation & Healing Your Gut

To better understand the power of this vegetable and its effect on the gut, I want to first talk about what's important for a healthy gut. Most people don't realize that the liver is part of the digestive system and that it plays a vital role in the elimination of toxins via bowel movements2. The liver also produces bile, which aids in the breakdown of fats from our diet. The liver is located in the abdomen underneath the bottom of the right rib cage and is directly connected the gallbladder and the small intestine. It is involved in many systemic processes in the body, one of which is to make toxins less harmful and to aid in the elimination of toxins through the gut. One of the requirements for the proper elimination of toxins through the bowels (otherwise known as pooping) is a healthy microbiome, dietary fiber, and hydration. We also need to consider the amount of inflammation that is present in the gut that can contribute to gastrointestinal distress or conditions like irritable bowel syndrome, Crohn's disease and ulcerative colitis. Breaking this down, to have a healthy digestive tract we need:

As mentioned, phase 2 liver detoxification needs sulfur-containing amino acids and nutrients that can be found in cruciferous vegetables but also garlic and onion. Often we hear how individuals with gut issues cannot tolerate foods high in sulfur, especially garlic and onion. A common reason for this occurrence is that sulfur compounds can create further irritation in a condition of the small intestine condition called SIBO, also known as small-intestinal bacterial overgrowth. The irritation occurs as the sulfur compound increases the level of methane gases, which causes pain, pressure at the bottom of the sternum, gas, bad breath, reflux, heartburn, and even burping. On the contrary, the sulfur-based compounds from cruciferous vegetables can mobilize toxins from the liver into the gut, which can cause discomfort in a person with constipation. The liver detoxifies through the intestine to allow toxins to leave the body via a bowel movement2. If the person is not having regular bowel movements, the toxins can get stuck in the gut and then get pushed into blood, causing an inflammatory response. 

Kohlrabi, as a cruciferous vegetable, tends to be slightly bitter. However, each person's flavor palate is very different. For example, people who like black coffee tend to tolerate bitter foods well while those who choose to add milk or cream to coffee or tea may have a lower tolerance for bitter foods. If you fall into the latter category and do not tolerate bitter foods well, when preparing kohlrabi, I suggest adding fat in the form of olive oil or butter, and acid in the form of lemon or vinegar. This easy salad, from my Eat for Your Gut cookbook, utilizes lemon, apple cider vinegar, and anti-inflammatory olive oil.

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