Don't Skip Your Cruciferous Veggies Because of a Little Gas (2024)

Updated: Dec. 04, 2023

Discover four ways to reduce your discomfort while enjoying this cruciferous veggie.

Let’s cut right to the chase: Does cabbage give you gas? If so, you aren’t alone—this cruciferous vegetable has been known to make plenty of people toot! And while it’s great that cabbage varieties help keep your digestive system humming along, gas and bloating aren’t exactly the desired outcome to enjoying such yummy dishes as Southern Fried Cabbage with Bacon or hearty cabbage steaks.

But don’t despair, you (and your intestinal tract) will be happy to know there are several ways to cook cabbage so it’s less gas-inducing.

Why Does Cabbage Give You Gas?

“The high fiber content is one piece of the picture,” says registered dietitian Jessica Cording, MS, RD, CDN. “Additionally, cruciferous vegetables—like cabbage, kale, broccoli, cauliflower and Brussels sprouts—contain raffinose, an indigestible sugar. As it’s fermented by bacteria in the gut, gas is produced, which is why you may experience flatulence and discomfort after eating these foods. They also are sources of sulfur-containing glucosinolates, plant compounds noted for their antioxidant and anti-inflammatory effects. Because of that sulfur content, gas produced when we eat cruciferous foods can have a very distinct odor.”

One way to cut down on some of the gas-producing effects is to choose cooked cabbage over raw. “Generally speaking, cooking can help reduce this effect by ‘softening’ the fiber, making it a little bit easier on the digestive system,” explains Cording. She added that cooking the cabbage also helps reduce the amount of sulfur in the veggie, which can help with the odor.

How to Cook Cabbage So It Doesn’t Make You Gassy

It’s time to stop Googling “does cabbage give you gas” and start looking for a solution to enjoying your cruciferous veggies without the unpleasant side effects. Cording suggests preparing it one of these four ways:

Ferment it

Fermenting foods can help make them easier to digest—and homemade sauerkraut is also surprisingly easy. It’s important to shred the cabbage well, and then you can get creative with different herbs and spices.

Boil it

In general, cooking makes vegetables easier to digest, which can help reduce gas. To retain the nutrients in the cabbage that would be lost when you drain the water, try cabbage soup or Mexican cabbage roll soup. You can add other vegetables, tomatoes and a protein source (like beans, lentils or chicken) for a more filling meal.

Roast it

In addition to helping improve digestibility, roasting will bring out a natural sweetness as the sugars in the cabbage caramelize. Try Roasted Cabbage and Onions for a satisfying side dish.

Add herbs

Adding the right herbs can also help ease digestion. A few of Cording’s favorites that pair particularly well with cabbage include ginger and turmeric.

Also, check these amazingcoleslaw mix recipeto make for the dinner.

Should You Add Baking Soda to Boiled Cabbage?

Cording says this can help reduce the odor produced during cooking and help maintain the green color. However, she doesn’t recommend this, as it may also reduce the nutritional value of the cabbage.

Our Favorite Cabbage Recipes

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Favorite Corned Beef and CabbageThis classic cabbage recipe needs no introduction. Our version includes cider vinegar and freshly grated horseradish for an added depth of flavor. Don't skip the homemade mustard sauce!

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Warm Cabbage, Fennel and Pear SaladTake full advantage of your farmers market haul. Fennel, cabbage and toasted walnuts are responsible for the delightful crunch in this salad, while pears and honey add sweetness. If you opt not to use the optional brandy or Cognac, toss the pears in lemon juice to preserve their color.

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Pineapple ColeslawBring this sweet and tangy coleslaw to a picnic or a potluck, and, like many other pineapple recipes, it'll disappear in minutes. To make the dish extra fancy, use fresh pineapple instead of canned.

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Grilled CabbageWith only five ingredients and 30 minutes of cooking time, this quick and easy side dish is about to be on regular rotation whenever your grill is fired up. Serve it with burgers, grilled chicken or fish.

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German Red CabbageRed cabbage isn't just pretty, it's also nutritious. It's packed with antioxidants, vitamin C, vitamin A and potassium. If you have leftover red cabbage, try using it in another bright dish like this raspberry slaw.

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Southern ColeslawHere's a trick to keeping coleslaw from getting soggy. After shredding, toss the cabbage with 1 teaspoon of salt, then place it in a colander set on top of a bowl. Let it sit for one hour to draw out the water, then drain and prepare the recipe.

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Cabbage Roll SkilletIf you're craving cabbage rolls but don't have time for the assembly, this cabbage roll skillet hits the spot. For more flavor or heat, add hot sauce to the finished dish.

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While lots of other roasted vegetables crisp up after roasting, this cabbage dish turns out tender and saucy. This is a great recipe to use when you need to use up lots of leftover cabbage—just pair it with pork or corned beef!

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Baja Fish TacosIt's just not a fish taco without a generous sprinkling of shredded cabbage. If you're a cabbage-cutting newbie, check out our tips for shredding cabbage perfectly every time.

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Egg Roll Noodle BowlWhile the idea of making egg rolls at home might seem daunting, you can still get the same taste (and delightful cabbage crunch) with this easy 30-minute dish. Be sure not to skimp on the soy sauce.

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Salmon Burgers with Tangy SlawDon't be intimidated by the long list of ingredients. If you have 25 minutes to prep and another 10 minutes to grill, this recipe will be ready just in time for dinner—including the homemade honey mustard!

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German-Style Cabbage and BeansOne of our readers recommends making a double batch and taking it to a potluck. Or you could keep it all for yourself and serve it with pork tenderloin for dinner, as another reader suggests.

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Cabbage and Beef SoupChicken noodle? Minestrone? Yawn. We love to eat this warm, hearty dish all year long. You can even freeze the leftovers to eat months later: Separate the soup into serving-size portions, then pop them in the freezer.

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Broccoli SlawWe love classic coleslaw recipes, but there's something fun about switching things up. While the broccoli in this version is the highlight, red cabbage adds a welcome texture and crunch.

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Vietnamese Crunchy Chicken SaladIf you've fallen into a salad rut, ditch the Caesar and grab some shredded cabbage. Best of all, cabbage doesn't wilt like lettuce, so you can prep a few batches in advance and eat them for lunch all week.

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Midwestern Meat PiesAccording to our reader, this recipe was inspired by a similar meat pie that was made popular at the Runza restaurant chain in Nebraska. While making your own dough probably isn't a usual weeknight activity, save this one for when you're ready for a challenge.

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Colcannon PotatoesHearty colcannon potatoes are a staple of any St. Patrick's Day feast, and every Irish family has their own recipe. Serve this one with carrots, soda bread and lamb chops.

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Corned Beef Stir-FryIf you end up with extra corned beef and cabbage on St. Patrick's Day, here's a fantastic way to use up the leftovers. Thinly sliced corned beef is sauteed with cabbage, carrots and green onions, and then served over a bed of rice.

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Slow-Cooker GolombkiIf you've never tried golombki, it's time to add it to your dinner rotation. The classic Polish dish features rice, onions, spaghetti sauce, tomato soup and cabbage. Thanks to your trusty slow cooker, dinner is ready whenever you are.

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Creole CabbageAndouille sausage, cabbage, carrots, peppers, tomatoes, bacon and Creole seasoning come together for a quick and easy dish you can easily make on a weeknight, but is fancy enough for a weekend supper. Serve it over rice or with a piece of crusty bread.

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Great Northern Bean StewWe love a good stew recipe! Don't rush the simmering time—while this flavorful stew cooks for almost an hour on the stove, the complex flavor will be well worth it.

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Southern Vinegar SlawThanks to white vinegar, celery seed and ground mustard, this delightfully tangy coleslaw is perfect with anything from hot dogs to fish tacos. Time-saving tip: Use coleslaw mix instead of shredding cabbage and carrots by hand.

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Makeover Reuben MeltThe key to a quick and easy Reuben melt starts with your broiler and ends with a heap of homemade coleslaw. Just warm the bread in the broiler, add corned beef, broil again and top with cheese and slaw.

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Asian SlawWe've never met a coleslaw we didn't like, but this Asian-inspired version made without mayonnaise has become one of our new favorites. White wine vinegar and sesame oil are the star ingredients that bring the slaw together.

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If you can roll a burrito, you can make cabbage rolls. They take a little time to prepare, especially if you make them in the slow cooker like this recipe suggests, but the final product speaks for itself.

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Freezer SlawIf you always like to be prepared with freezer meals, this make-ahead side dish is for you. Salt the cabbage and drain any excess liquid, make the dressing, add veggies and transfer to a freezer container. The next time you want coleslaw, just pop it in the fridge to thaw overnight.

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One-Pot Unstuffed CabbageCabbage rolls, though delicious, are so time-consuming. On evenings when you want the taste without the effort, here's a one-pot recipe that will definitely hit the spot.

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Wilted ColeslawIf you've never tried warm slaw, it's time to find out what you've been missing. And if you need any more convincing, there's bacon in the recipe. Serve it with baked chicken or pork chops.

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Don't Skip Your Cruciferous Veggies Because of a Little Gas (2024)

FAQs

How do you avoid gas when eating cruciferous vegetables? ›

If you're a cruciferous vegetable and bean lover like me but want to avoid some windy outbursts, cooking your veggies can help to break down the undigestible carbohydrates and reduce their gas-forming potential.

How to eat broccoli without getting gas? ›

Cooking: Raw broccoli is a common component of vegetable/dip platters at parties and events, of course, but eating it raw is actually more likely to lead to gas. Instead, by steaming or microwaving it, your body will have an easier time breaking it down.

Which cruciferous vegetable is easiest to digest? ›

Try turnips, rutabagas and radishes which are lower in FODMAPs than some other cruciferous veggies. Incorporate microgreens or sprouts in soups, salads or sandwiches, on top of fish, blended into a pesto, etc. They are loaded with good phytochemicals and may be easier to digest.

How do you prevent gas when eating vegetables? ›

This is because they contain something called fructan, which can ferment in the gut and cause nausea, bloating, gas and diarrhea. To reduce sensitivity, cook the vegetables well or soak in water for at least 15 minutes if eating them raw.

Should I stop eating broccoli if it makes me gassy? ›

Certain vegetables such as Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas. Like beans, these vegetables also contain the complex sugar, raffinose. However, these are very healthy foods, so you may want to talk with your doctor before eliminating them from your diet.

How do you make broccoli and cauliflower less gassy? ›

How to Reduce Bloating From Cauliflower
  1. Start slow and chew well. The best tip when it comes to reducing gas and bloating is to not gorge on broccoli at any one sitting. ...
  2. Cooked is better than raw. ...
  3. Pair them with some digestive herbs and spices. ...
  4. Drink more. ...
  5. Take some probiotics or digestive enzyme.
Mar 18, 2024

What is the healthiest cruciferous vegetable? ›

The ten best cruciferous vegetables according to various studies include:
  • Broccoli: Broccoli is a must-have in your daily diet to build your body and boost your immune system. ...
  • Brussels sprouts: ...
  • Kale: ...
  • Cauliflower: ...
  • Cabbage: ...
  • Bok choy: ...
  • Radish: ...
  • Turnip greens:

Who should not eat cruciferous vegetables? ›

These vegetables are packed with nutrients, but they can also potentially interfere with your thyroid function. If you have hypothyroidism (underactive thyroid), you may have been told to avoid cruciferous vegetables — such as kale, cauliflower, broccoli, cabbage, and Brussels sprouts.

How do I get rid of gas asap? ›

What is the fastest way to cure gas?
  1. Drink a glass of warm water, or tea made with herbs such as peppermint, fennel, carom, cumin, or ginger.
  2. Move around. ...
  3. Gently massage your stomach. ...
  4. Try yoga poses that can relieve gas. ...
  5. Take activated charcoal or simethicone.
5 days ago

What food neutralizes gas? ›

Foods that can reduce or relieve gas include low carb vegetables such as carrots and tomatoes, low sugar fruits such as apricots and peaches, and herbal teas with peppermint. Exercising, gently massaging the abdomen, and taking over-the-counter (OTC) remedies can also help a person relieve gas.

Why am I so gassy all the time and it stinks? ›

Excessive or smelly farts can be caused when you swallow air or eat foods that are difficult to digest. It can also sometimes be a sign of a health condition. Do not self-diagnose. See a GP if you're worried about your farting.

What is the healthiest way to eat cruciferous vegetables? ›

If you want to incorporate more cruciferous vegetables into your diet, they go well in stir-fries, salads, soups, and stews. Healthy doesn't mean bland. Cauliflower, for example, can be seasoned with toasted sesame seed oil, lemon juice, soy sauce, cumin, coriander, anise, or chili pepper.

How to relieve gas from cabbage? ›

To reduce the likelihood of experiencing gas after eating cabbage, consider cooking it thoroughly. This can help break down the fibers and make it easier to digest. Additionally, try adding caraway seeds or fennel seeds to your cabbage dishes, as these spices are known to help reduce gas.

Why does broccoli and cauliflower give me gas? ›

Prebiotics are a food source for the bacteria to digest. As the bacteria digest the sugar in broccoli, they may produce gas in the process. While research suggests that prebiotics are beneficial for the immune system, they can also give some people excess gas.

What happens when you eat cruciferous vegetables everyday? ›

Cruciferous vegetables' nutritional content is also associated with a lower risk of chronic diseases like diabetes, asthma, and Alzheimer's disease. Studies show these vegetables' plant-based nutrients have antimicrobial properties that give your immune defenses a boost against sickness-causing pathogens as well.

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