It’s no secret that cabbage has a gassy reputation. After enjoying a meal with cabbage, you may notice that gas and discomfort hit a few hours later. While it’s natural and normal to pass gas—even up to 25 times a day—it can be embarrassing and uncomfortable. Foods like cabbage contain a lot of fiber and other difficult-to-digest complex carbohydrates, sometimes leaving you with a bloated belly, noticeable gas, discomfort and sometimes pain.

So what can you do? You don’t want to miss out on the delicious taste of cabbage or the health benefits it provides, but you also don’t want the unpleasant side effects. To help you continue to enjoy cabbages of all types, we reached out with our questions to Samantha MacLeod, M.S., RDNa registered dietitian with Fresh Communications. She explains why cabbage causes so much gas and what you can do about it. With her advice, you can keep enjoying red and green cabbage, napa, Savoy or any other delicious variety you like.

Why Does Cabbage Make You Gassy?

We know cabbage and other cruciferous vegetables cause gas, but why? “Cabbage can cause gas for a couple of reasons,” says MacLeod. First up, cabbage has fiber. Nearly half of its carbohydrate count comes in the form of fiber. The fiber isn’t fully digested, but instead moves into your large intestine (colon), where it is broken down by bacteria in your gut microbiome. Gas is a byproduct of this process, she says.

Cabbage also contains a type of sugar called raffinose, which is also found in broccoli and Brussels sprouts. This carb is particularly hard to digest. “Our bodies cannot fully break down this sugar,” MacLeod says. As it travels into your colon, the sugar is fermented. That produces—you guessed it—more gas. Raffinose isn’t all bad news, though. On the plus side, raffinose in cabbage has prebiotic properties, encouraging the growth of healthy bacteria in your gut for a more balanced microbiome.

Tips to Reduce Gas

If you love cabbage, you don’t have to say goodbye to this tasty veggie. MacLeod provides three tips to reduce gas, bloating and belly discomfort without having to give up the taste and nutrition that you love about cabbage.

1. Cook it: “The primary solution for gas caused by consuming cabbage is cooking it. You can steam, boil or roast cabbage like other veggies,” says MacLeod. Cooking cabbage lightly can still leave you with the crunch you love, but can be a little easier on the gut. For a delicious Italian-inspired side dish, try Skillet Cabbage with Bacon & Mushrooms.
2. Ferment cabbage: Trying to eat more foods for gut health? You’re in luck because fermented cabbage is packed with gut-friendly probiotics, and it’s easier on your digestion, too. “Fermenting cabbage like kimchi or sauerkraut helps to break down some of the previously mentioned complex sugars, making it easier to digest, resulting in less gas,” says MacLeod.
3. Reduce your portion: “Larger portions can cause more gas due to the volume of cabbage—and therefore fiber and complex sugars—consumed,” says MacLeod. At mealtime, mix cabbage with other foods, like shredded carrots, sliced bell peppers or lettuce, to pump up the volume of your side while making it easier on your digestion.

The Bottom Line

Nobody likes to experience gas, especially in social situations, but you also don’t want to miss out on the health benefits of cruciferous foods like cabbage. And if, like many people, you’re concerned about improving your gut health, don’t skip cabbage. With just a few tweaks at mealtime, you can still enjoy this nutritious, high fiber veggie, while also having a more comfortable—and quieter—gut.