From restaurant menus and plant-based recipes to home gardens, cabbage is getting a lot of attention this year. Thanks to its long shelf life and budget-friendly price, it’s a versatile ingredient for healthy meals. Finding simple and creative ways to incorporate cabbage can help you take advantage of its gut health benefits.
Cabbage, along with broccoli and kale, is a leafy vegetable in the Brassica family. It is a dense head of tightly packed leaves ranging in color from light green to dark purple and may have a smooth or crinkly texture. It can be consumed raw, cooked or fermented. Fresh cabbage is hardy and can be stored in the refrigerator for up to a few weeks.
There are a variety of types of cabbage ranging in price. At less than $1 per pound, green cabbage is one of the most affordable vegetables in the supermarket. Organic cabbage, purple cabbage, napa cabbage, as well as bagged shredded cabbage, may cost a bit more, but are typically priced lower than lettuces and many other green vegetables.
Cabbage is also nutritionally impressive. It is low in calories, but high in fiber and vitamin K, and is loaded with antioxidants, including vitamin C. Purple cabbage, in particular, contains anthocyanins, which are the same antioxidant compounds found in red and purple berries. These compounds are associated with reduced inflammation and improved digestive health. All types of cabbage contain antioxidant compounds that become active when the vegetable is chopped or chewed.
Fermented cabbage contains prebiotics, probiotics and postbiotics that play an important role in gut health. Our gut microbiome is made up of trillions of bacteria that influence digestion, immunity and overall health. Cabbage provides prebiotic fiber, which feeds beneficial bacteria in the gut. When fermented into foods like sauerkraut or kimchi, it also contains probiotics, which are live bacteria that can help support a healthy gut microbiome. Fermentation produces postbiotics, which are beneficial compounds like enzymes that may further support digestion. Keep in mind that not all sauerkraut and kimchi contain live probiotics, so look for products that are unpasteurized, refrigerated and list “live cultures” on the label.
If you’re ready to include more cabbage in your diet, try adding it raw and shredded in salads and on tacos. It works well in soups, stir-fries and noodle dishes or oven-roasted in large wedges. Fermented cabbage can be enjoyed alone as a snack or added to rice bowls, wraps, sandwiches, salads or served with eggs. Try a variety of types of cabbage for diversity of flavor, color and texture. Consider swapping lettuce for cabbage in one or two meals per week or use shredded cabbage for the base of a favorite salad. If cabbage causes gas, start slowly with smaller portions of cooked or fermented cabbage and increase gradually as tolerance improves.
With its low cost, ease of use and nutritional profile, cabbage is more than a food trend, but rather a gut-friendly ingredient that is here to stay.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.