Cabbage is a low-calorie vegetable rich in vitamin C, K and fiber. A cup of chopped raw cabbage (about 89 grams) provides approximately 2 grams of dietary fiber, about 8% of the Daily Value (DV).
This article explains why and how cabbage can make you poop. You’ll also learn how to incorporate cabbage into your diet to reap its digestive benefits.
How cabbage affects digestion
Cabbage contains both insoluble and soluble fiber, but its effect on bowel movement is primarily influenced by the insoluble fiber. Insoluble fiber adds bulk to the stool and promotes faster passage through the intestines, which helps prevent constipation and maintain regular bowel movements.
Additionally, cabbage contains other nutrients that can help you poop. Let’s examine this in a bit more detail:
Cabbage has hydration properties
Cabbage is composed of approximately 92% water. This high water content can help soften stool, potentially making bowel movements smoother and preventing hard stools, thus easing constipation.
Laxative effects
Cabbage contains certain compounds, such as sulfur-containing glucosinolates, which can have a mild laxative effect on some individuals.
When glucosinolates break down during digestion, they can produce byproducts that may stimulate the gut lining, promoting peristalsis—the wave-like contractions that move food through your digestive tract. This action can help to speed up the passage of stool, reducing the likelihood of constipation.
Probiotic properties
Fermented forms of cabbage, sauerkraut, and kimchi are rich in probiotics. These bacteria help maintain gut health, improve digestion, and support regular bowel movements. .
So does eating cabbage make you poop?
Yes, cabbage can make you poop due to its high fiber content and water percentage. Fiber increases stool bulk and speeds up its passage through the colon, while the water content helps soften the stool, making it easier to pass.
Additionally, compounds in cabbage such as glucosinolates may stimulate gut motility. Whether raw, cooked, or fermented as in sauerkraut or kimchi, cabbage can be effective in promoting regular bowel movements and maintaining a healthy digestive system.
How to incorporate cabbage into your diet
Below are several ways to enjoy the digestive benefits of cabbage:
- Add to salads: Cabbage can be shredded and added to salads for a crunchy texture. Mix red and green cabbage with other salad greens, carrots, and a light vinaigrette for a colorful and fiber-rich meal.
- Stir-fries: Add chopped cabbage to stir-fries. Its mild flavor blends well with vegetables and proteins like chicken, beef, or tofu. Sauté with garlic, soy sauce, and a hint of sesame oil for a quick and nutritious meal.
- Steamed or boiled: Steaming or boiling cabbage is a gentler way to cook it, which can be easier on your stomach. Steamed cabbage pairs well with a light seasoning of salt, pepper, and a drizzle of olive oil.
- Fermented foods: Fermenting cabbage to make sauerkraut is a great way to consume cabbage with added probiotic benefits. It can be used as a topping for sausages, sandwiches or even eaten by itself.
- As a wrap: Use whole cabbage leaves as a low-carb wrap alternative. Fill them with your favorite sandwich fillings like turkey, hummus, and fresh veggies for a light, crunchy lunch.
- Stuffed cabbage: For a filling meal, stuff cabbage leaves with ground meat, rice, herbs, and spices. Cook these in a tomato-based sauce for a delicious and satisfying dish perfect for a family dinner.
- Cabbage juice: For a concentrated dose of cabbage’s benefits, consider juicing it. Drinking cabbage juice can help soothe the stomach and improve gut health.
Does cabbage cause gas?
While cabbage can aid digestion, it can also cause gas and bloating in some people. This is due to its raffinose content, a complex sugar that some people have difficulty digesting. When raffinose reaches the large intestine, bacteria ferment it, producing gas.
For most people, this is a minor inconvenience, but if you have a sensitive digestive system or conditions like irritable bowel syndrome (IBS), it may be something to consider.
Final thoughts: Does cabbage make you poop?
Incorporating cabbage into your diet can be a simple and effective way to prevent constipation. This is primarily due to its high fiber content and hydrating properties.
While it may cause gas and bloating for some, these effects are generally mild and can be managed by adjusting the amount consumed or how it is prepared.
