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Photo:ilietus / Getty Images
ilietus / Getty Images
It’s no secret that cabbage has a gassy reputation. After enjoying a meal with cabbage, you may notice that gas and discomfort hit a few hours later. While it’s natural and normal to pass gas—even up to 25 times a day—it can be embarrassing and uncomfortable.Foods like cabbage contain a lot of fiber and other difficult-to-digest complex carbohydrates, sometimes leaving you with a bloated belly, noticeable gas, discomfort and sometimes pain.
So what can you do? You don’t want to miss out on the delicious taste of cabbage or the health benefits it provides, but you also don’t want the unpleasant side effects. To help you continue to enjoy cabbages of all types, we reached out with our questions toSamantha MacLeod, M.S., RDN, a registered dietitian with Fresh Communications. She explains why cabbage causes so much gas and what you can do about it. With her advice, you can keep enjoying red and green cabbage, napa, Savoy or any other delicious variety you like.
What Happens to Your Body When You Eat Cabbage Regularly
Why Does Cabbage Make You Gassy?
Cabbage also contains a type of sugar called raffinose, which is also found in broccoli and Brussels sprouts. This carb is particularly hard to digest. “Our bodies cannot fully break down this sugar,” MacLeod says. As it travels into your colon, the sugar is fermented. That produces—you guessed it—more gas. Raffinose isn’t all bad news, though. On the plus side, raffinose in cabbage has prebiotic properties, encouraging the growth of healthy bacteria in your gut for a more balanced microbiome.
5 Foods That Could Be Making You Gassy, According to a Dietitian
Tips to Reduce Gas
The Bottom Line
Nobody likes to experience gas, especially in social situations, but you also don’t want to miss out on the health benefits of cruciferous foods like cabbage. And if, like many people, you’re concerned aboutimproving your gut health, don’t skip cabbage. With just a few tweaks at mealtime, you can still enjoy this nutritious, high fiber veggie, while also having a more comfortable—and quieter—gut.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms and Causes of Gas in the Digestive Tract.USDA. FoodData Central.Cabbage, green, raw.Kanwal F, Ren D, Kanwal W, Ding M, Su J, Shang X.The potential role of nondigestible Raffinose family oligosaccharides as prebiotics.Glycobiology. 2023;33(4):274-288. doi:10.1093/glycob/cwad015
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms and Causes of Gas in the Digestive Tract.USDA. FoodData Central.Cabbage, green, raw.Kanwal F, Ren D, Kanwal W, Ding M, Su J, Shang X.The potential role of nondigestible Raffinose family oligosaccharides as prebiotics.Glycobiology. 2023;33(4):274-288. doi:10.1093/glycob/cwad015
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms and Causes of Gas in the Digestive Tract.USDA. FoodData Central.Cabbage, green, raw.Kanwal F, Ren D, Kanwal W, Ding M, Su J, Shang X.The potential role of nondigestible Raffinose family oligosaccharides as prebiotics.Glycobiology. 2023;33(4):274-288. doi:10.1093/glycob/cwad015
National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms and Causes of Gas in the Digestive Tract.
USDA. FoodData Central.Cabbage, green, raw.
Kanwal F, Ren D, Kanwal W, Ding M, Su J, Shang X.The potential role of nondigestible Raffinose family oligosaccharides as prebiotics.Glycobiology. 2023;33(4):274-288. doi:10.1093/glycob/cwad015
