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Cabbage and Gut Health

Cabbage is a cruciferous vegetable known for its fiber content and distinctive flavor. It offers benefits for gut health but may cause digestive symptoms in sensitive individuals, especially those with IBS or histamine intolerance.

Cabbage
  • Contains FODMAPs (fructans, GOS, polyols); tolerance depends on portion size
  • Low in histamine but may trigger symptoms in sensitive individuals
  • Rich in both soluble and insoluble fibers, supporting gut motility and microbiota
  • Can cause bloating or gas due to fermentable carbohydrates
  • Rarely causes allergies, but cross-reactions are possible
  • Preparation method (raw, cooked, fermented) affects digestibility

Cabbage and FODMAP Content

Cabbage contains several types of FODMAPs, including fructans, galacto-oligosaccharides (GOS), mannitol, and sorbitol. These fermentable carbohydrates can cause bloating, gas, and discomfort in people with IBS or FODMAP sensitivity. Small servings (up to 75 grams) are usually better tolerated, while larger portions increase the risk of symptoms.

Cabbage - FODMAP Profile
FODMAPs Level Portion Guidance
Monosaccharides (Fructose)
 Low —
Disaccharides (Lactose)
 Low —
Fructooligosaccharides (Fructans)
 Moderate
  • ≤ 75 g = Low
  • 76–100 g = Moderate
  • > 100 g = High
Galactooligosaccharides (GOS)
 Moderate
  • ≤ 75 g = Low
  • 76–100 g = Moderate
  • > 100 g = High
Polyols (Mannitol)
 Moderate
  • ≤ 75 g = Low
  • 76–100 g = Moderate
  • > 100 g = High
Polyols (Sorbitol)
 Moderate
  • ≤ 75 g = Low
  • 76–100 g = Moderate
  • > 100 g = High

Histamine and Cabbage

Cabbage is naturally low in histamine and other amines, but some people with histamine intolerance may still react to it. It is sometimes considered a weak histamine liberator, meaning it may trigger the release of histamine in sensitive individuals. Fermented cabbage products, like sauerkraut, can have higher histamine levels.

Cabbage — Histamine Profile
Histamine & Related Level Portion Guidance
Histamine Level
 Low–Moderate
  • ≤ 100 g = Low–Moderate
Other Biogenic Amines
 Low–Moderate
  • ≤ 100 g = Low–Moderate
Histamine Liberator
 Low–Moderate —
DAO Blocker
 Low —

Fiber Content in Cabbage

Cabbage provides about 2.5 grams of fiber per 100 grams, with a mix of soluble and insoluble fibers. Soluble fiber supports beneficial gut bacteria, while insoluble fiber helps regulate bowel movements. This combination can promote overall digestive health, but may also contribute to gas and bloating in sensitive people.

Cabbage — Fiber Profile

Total Fiber

2.50 g per 100 g
Soluble: 0.60 g per 100 g (24%)
Insoluble: 1.90 g per 100 g (76%)
Fructans
0.20 g per 100 g

Fermented Cabbage and Gut Health

Fermented cabbage, such as sauerkraut or kimchi, contains probiotics that support gut microbiota. However, fermentation increases histamine and amine content, which can trigger symptoms in histamine-sensitive individuals. Fermented cabbage is also more acidic and may cause discomfort in those with reflux or sensitive stomachs.

Digestibility and Preparation Methods

Raw cabbage is harder to digest and more likely to cause bloating or gas due to its fiber and FODMAP content. Cooking cabbage softens its fibers and can reduce some FODMAPs, making it easier to tolerate for many people. Fermented forms offer probiotics but may not suit everyone due to increased histamine.

Cabbage Allergies and Sensitivities

True cabbage allergy is rare, but cross-reactions can occur in people allergic to other cruciferous vegetables. Symptoms may include oral itching or mild digestive upset. Nickel-sensitive individuals may also react, as cabbage can be moderate to high in nickel.

Cabbage — Allergy Profile
EU Major Allergens
🌾
Cereals with Gluten
Absent
Details
  • Absent Wheat / Spelt
  • Absent Rye
  • Absent Barley
  • Absent Oats
🦐
Crustaceans
Absent
Details
  • Absent Crabs
  • Absent Prawns
  • Absent Shrimp
  • Absent Lobsters
  • Absent Crayfish
🥚
Eggs
Absent
🐟
Fish
Absent
🥜
Peanuts
Absent
🌱
Soy
Absent
🥛
Milk
Absent
🌰
Tree Nuts
Absent
Details
  • Absent Almonds
  • Absent Brazil Nuts
  • Absent Cashews
  • Absent Hazelnuts
  • Absent Macadamia Nuts
  • Absent Pecans
  • Absent Pistachios
  • Absent Walnuts
🍃
Celery
Absent
🧂
Mustard
Absent
🧈
Sesame
Absent
🧪
Sulphur Dioxide & Sulphites
Absent
🌼
Lupin
Absent
🐚
Molluscs
Absent
Details
  • Absent Clams
  • Absent Mussels
  • Absent Octopus
  • Absent Oysters
  • Absent Snails
  • Absent Squid
Other Allergens
🥥
Coconut
Absent
🍯
Honey
Absent
🧫
Yeast
Absent

Frequently Asked Questions About Cabbage and Gut Health

Is cabbage high in FODMAPs?

Cabbage contains FODMAPs, especially in larger portions. Small servings are usually tolerated by most people with IBS.

Can cabbage trigger histamine symptoms?

Cabbage is low in histamine but may act as a weak histamine liberator in sensitive individuals.

Does cabbage support gut health with its fiber?

Yes, cabbage is a good source of both soluble and insoluble fiber, which benefit gut function.

Is fermented cabbage (sauerkraut) good for the gut?

Fermented cabbage contains probiotics, but its higher histamine content may not suit everyone.

Is raw or cooked cabbage easier to digest?

Cooked cabbage is generally easier to digest and less likely to cause bloating than raw cabbage.