The Effects of Eating Cabbage More Often on Your Body

Cabbage may not be the trendiest vegetable on the plate, but it’s quietly one of the most nutrient-dense, affordable, and versatile foods you can eat. Whether raw in slaw, sautéed, or fermented into kimchi, adding more cabbage to your weekly meals can lead to some powerful health benefits especially when enjoyed consistently.

Here's what happens to your body when you eat cabbage on a regular basis.

1. You May Lose Weight More Easily

Cabbage is low in calories and high in fiber, making it an ideal food for those trying to manage or lose weight. A single cup of raw shredded cabbage contains just 17.5 calories and is made up of over 92% water, helping you feel full and hydrated with very few calories.

This makes cabbage a smart way to bulk up meals without overeating. Add it to salads, stir-fries, wraps, or soups to stay satisfied longer and curb cravings.

2. Your Gut Health Could Improve

Cabbage is naturally rich in dietary fiber, which promotes healthy digestion and helps prevent constipation. Two cups of raw shredded cabbage provide nearly 4 grams of fiber, while cooked cabbage still offers around 2.8 grams per cup.

High-fiber diets have been linked to improved digestion, better bowel regularity, and reduced risk of digestive disorders. And if you’re eating fermented cabbage (like sauerkraut or kimchi), you’re also giving your gut a dose of probiotics beneficial bacteria that support a balanced gut microbiome.

3. You May See Less Inflammation

Chronic inflammation is linked to a variety of health issues, including heart disease, type 2 diabetes, and some cancers. Research shows that cruciferous vegetables like cabbage may help combat inflammation by reducing inflammatory markers in the body.

Cabbage contains compounds like glucosinolates and anthocyanins (especially in red cabbage) that have anti-inflammatory and potentially anti-cancer effects. While more research is needed, current studies suggest that regular cabbage consumption may help calm inflammation at the cellular level.

4. You’ll Get a Boost of Antioxidants

Antioxidants help neutralize harmful free radicals that can damage cells and contribute to aging and disease. Cabbage offers a healthy dose of antioxidants, particularly vitamin C with about 51 mg per chopped cup, covering more than half your daily needs.

Red cabbage stands out for its high levels of anthocyanins, a group of antioxidants also found in berries and red wine. But even green, Napa, and Savoy cabbage varieties deliver important compounds like isothiocyanates, which have been studied for their role in cancer prevention.

5. Your Heart Might Thank You

Cabbage’s heart-protective benefits are backed by emerging research. One large study found that women over 74 who consumed more cruciferous vegetables, including cabbage, had a 45% lower risk of developing abdominal aortic calcification (AAC) a predictor of cardiovascular events.

Cabbage also contains potassium, a mineral that helps regulate blood pressure and may counteract the effects of high sodium intake. Plus, the fiber in cabbage supports lower cholesterol levels, which contributes to long-term heart health.

Cabbage Nutrition at a Glance (Per 1 Cup Raw, Shredded):

• Calories: 17.5

• Carbohydrates: 4.1 g

• Fiber: 1.8 g

• Protein: 0.9 g

• Fat: 0.1 g

• Sodium: 12.6 mg

• Vitamin C: ~51 mg

• Added Sugars: 0 g

How to Add More Cabbage to Your Diet

If cabbage hasn’t been a regular part of your routine, there are easy ways to start incorporating it without overhauling your meals:

• Add shredded cabbage to tacos, wraps, or burgers for crunch and fiber.

• Stir into soups, stews, or stir-fries for added volume.

• Use as a base for salads or slaws with olive oil and vinegar.

• Try fermented options like sauerkraut or kimchi to support gut health.

• Roast or grill cabbage wedges for a caramelized, flavorful side.

• Use in pasta sauces, noodle dishes, or even stuffed cabbage rolls.

A Few Notes of Caution:

• Cabbage is high in vitamin K, which plays a role in blood clotting. If you’re taking blood thinners like warfarin, talk to your healthcare provider before increasing your intake.

• Because it’s high in fiber, it’s best to add cabbage gradually to your diet to avoid gas or bloating.

• Always wash cabbage thoroughly before eating, especially if consuming it raw.

The Bottom Line

Eating cabbage a few times a week can be a smart, simple step toward better health. With benefits ranging from better digestion to reduced inflammation and a stronger heart, this cruciferous vegetable proves that sometimes, humble ingredients make the biggest impact.

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