Most importantly, it can have some impressive benefits for your gut microbiome, the community of trillions of bacteria and other microbes that populate your digestive tract.
Whether green, red or purple, Napa, Savoy or bok choy, nutrition experts say you can’t really go wrong with any type of cabbage. Curious what makes the vegetable such a win, nutritionally? Here’s what to know.
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A cup of raw cabbage contains about 2 grams of fiber. This may not sound like a lot, but most people fall short of their daily fiber needs – a suggested 28 grams of fiber per day on a 2,000-calorie diet – so every little bit makes a difference.
“You don’t want to get all of your fiber from a single meal, but instead should space your intake out during the day through various ingredients in each meal,” said registered dietitian Maddie Pasquariello.
Most of the fiber in cabbage is insoluble fiber, Wood explained, which adds bulk to your stool and helps stimulate bowel movements to keep you regular. It also takes up room in your stomach, keeping you fuller for longer.
Cabbage also contains some soluble fiber, which combines with liquid to form a gel-like substance within the intestines. This can help lower cholesterol, improve blood sugar control and help you feel satiated.
Additionally, some of the fiber in cabbage is considered prebiotic, meaning that it feeds beneficial gut bacteria so that they can thrive and multiply, Wood said. This ultimately helps to maintain a healthy gut lining that supports good digestion, promotes immune health and improves mineral absorption.
It’s easily fermentable
Cabbage in its fermented forms – sauerkraut and kimchi – is a great source of probiotic bacteria, said Amanda Sauceda, a registered dietitian focused on gut health.
As you might already know, probiotic foods increase the diversity of your microbiome, which has been linked to a stronger immune system, better digestion and numerous other health benefits.
“By eating that fermented cabbage, you’re eating the good bacteria and the prebiotics – the food for the good bacteria” that exist in raw cabbage, Wood said. “So it’s a really synergistic positive effect.”
As with any fiber-rich food, you’ll want to be careful about consuming too much fermented cabbage too quickly, especially if fiber isn’t a regular part of your diet or if you usually experience uncomfortable gut symptoms after eating it.
“If you’re not used to it, it can still lead to digestive issues like bloating, so you should increase your intake gradually,” Pasquariello said. If you feel gassy when eating cabbage, consider eating smaller portions and seeing how you feel before increasing the amount.
It’s rich in micronutrients
Cabbage is full of important micronutrients such as vitamin C, vitamin K, vitamin B6 and folate, all of which are important for aiding various body systems and functions. A cup of raw cabbage has about 36 milligrams of vitamin C, which is nearly half the recommended daily intake for women (75 milligrams) and about 40 percent of the recommended daily intake for men (90 milligrams).
Like other plant-based foods, cabbage also contains antioxidants, which help protect cells against damage and have been linked to lower inflammation and a reduced risk of multiple health issues including certain cancers, stroke, macular degeneration, heart disease and cognitive decline, though research in these areas is still inconclusive.
It’s even hydrating. “Cabbage is naturally high in water content and low in sodium, fat and calories, making it a great food to incorporate into salads, soups, stews and grain bowls to add bulk,” Pasquariello said.
Cabbage works well in many different meals and recipes.
Whether you’re a cabbage lover or you’re simply looking to give the vegetable another shot, here are some ideas for working cabbage into your meals:
Throw together a simple cabbage slaw and pile it on top of fish tacos, pulled pork sandwiches or burgers, or eat it as a side dish with your favorite sandwich.Whipping up a salad or grain bowl? Use shredded cabbage instead of your standard greens. “You can also add other crunchy ingredients like seeds, nuts or raw bell pepper for an extra fiber boost,” Sauceda said. Let this orange and cashew cabbage salad serve as your inspiration.Feel like your lunch or dinner plate is missing something? Get in the habit of adding some sauerkraut, kimchi or pickled cabbage for some tangy flavor.If you’re curious about making your own fermented cabbage, try our recipes for classic sauerkraut or Napa cabbage kimchi.Roast it for a quick and simple side. “Chop it into wedges and drizzle with olive oil and your favorite seasonings before popping it in the oven,” Pasquariello said. Or, try our recipe for roasted cabbage with chickpeas and tomatoes.For cabbage that melts in your mouth, try our recipe for braised red cabbage wedges.Grill some baby bok choy with miso butter or stir-fry it with tofu and veggies.
Even if you think you don’t like cabbage, the experts we spoke with recommended giving it another try. Choosing a different type or preparing it in a new way might be just what you need to get on board and embrace the veggie while it enjoys its time in the spotlight (and beyond).
