Cabbage Is Supposed to Be Good for Your Stomach, So Why Does My Gut Scream? | The Two Faces of Cabbage

"I started diligently drinking cabbage juice because of heartburn, and while my stomach definitely felt more comfortable... strangely, I experienced more abdominal gas and louder gurgling sounds?" Have you ever felt confused by such a perplexing experience?

Hello, I'm Choi Yeon-seung, a Korean medicine doctor who has met countless patients with digestive disorders over 15 years and has studied the dual nature of food.

Many people knock on my clinic door with similar experiences. That phenomenon is precisely due to the 'two faces' of cabbage.

If you read this article to the end today, you will fully understand when cabbage can be beneficial for our bodies, when it can actually be harmful, and the wise methods to consume it to reap 100% of its benefits for your body.

Guardian of the Stomach, Vitamin U

The biggest reason cabbage is called a 'stomach remedy' is thanks to a special compound called 'Vitamin U'. In fact, Vitamin U is not a true vitamin but a nickname for an amino acid derivative called 'MMSC (Methylmethionine Sulfonium Chloride)'.

The role of Vitamin U is akin to gently applying a 'regenerative ointment' to our damaged stomach lining. Our stomach secretes a protective substance called 'prostaglandin' to protect itself, and Vitamin U helps in the production of this protective substance, coating already injured areas and assisting new cells in regenerating effectively.

Therefore, cabbage can be helpful for those who suffer from heartburn due to excess stomach acid, frequent gastritis, and especially gastric ulcers. In fact, past research has shown results indicating that Vitamin U is effective in improving gastric ulcers.

This is the first face of cabbage: a 'guardian' that steadfastly protects our 'stomach'.

Outlaw of the Intestines, FODMAP

While cabbage is an excellent guardian in the stomach, it can transform into a 'gas-producing troublemaker' once it moves down to the small and large intestines. This is because cabbage is classified as a 'High-FODMAP' food.

FODMAPs are sugar components that are not well absorbed in the small intestine and are easily fermented in the large intestine. Cabbage is particularly rich in an oligosaccharide called Fructan.

This process can be compared to a 'noisy party of uninvited guests'. When Fructan (the party food) that our body couldn't fully digest descends into the large intestine, the gut microbes (the guests) living there exclaim, "What a treat!" and rush to devour it. This process generates an enormous amount of gas (noise and waste).

This is precisely why cabbage, consumed for health, can instead cause bloating, rumbling sounds, and, in severe cases, abdominal pain. This reaction can be much more intense, especially for those who frequently experience gas and abdominal discomfort due to Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO).

In Korean medicine, a bloated and uncomfortable state caused by the stagnation of unnecessary gas and fluid in the intestines is considered an accumulation of 'Damp-Phlegm' (濕痰). High-FODMAP foods can be one of the main causes of this 'Damp-Phlegm'.

Ultimately, cabbage is like a double-edged sword: it can be 'medicine' for the gastric mucosa, but 'poison' for the intestinal environment.

So, how should we handle this tricky cabbage?

So, should I eat it or not? "It's good for the stomach but potentially bad for the intestines... so should I really eat cabbage or avoid it?" Many of you are probably caught in this confusion.

Case 1. If stomach issues like 'heartburn' or 'gastritis' are more prominent?

This applies to individuals who don't typically experience severe gas or abdominal bloating, but have been diagnosed with heartburn due to excess stomach acid, gastritis, or gastric ulcers. To put it simply, for these individuals, consuming it 'cooked and in small amounts' can be quite beneficial.

This is because you can gain the benefits of Vitamin U, which protects the stomach lining, while reducing the irritation from gas-inducing FODMAP components and tough fibers through heating. However, even when cooked, consuming too large an amount at once or drinking it in cold, raw juice form can still stimulate stomach acid secretion, so it is best to avoid these methods.

Case 2. If intestinal issues like 'gas' or 'abdominal bloating' are more prominent?

This applies to individuals who find symptoms like unexplained abdominal gas, bloating, or gurgling sounds more challenging than heartburn. (e.g., Irritable Bowel Syndrome, SIBO) In such cases, a 'temporary pause' is recommended.

In an already gassy and sensitive intestinal state, the FODMAP components in cabbage can act as a 'trigger' that exacerbates symptoms. Especially if you are in the 'elimination phase' of a low-FODMAP diet, it is wise to include cabbage on the list of foods to temporarily avoid.

Ultimately, the first step towards wise cabbage consumption is to first identify whether the most uncomfortable symptoms in your body are 'stomach acid and heartburn' or 'gas and abdominal bloating'.

The Best Solution: 'Cooked Cabbage'

Yes, there is. The best way to safely enjoy the benefits of cabbage while satisfying both the stomach's signals and the intestines' signals—those two tricky requirements—is to consume it 'cooked and warm'.

When cabbage is heated and cooked, most of the problems we worried about are miraculously resolved.

• Reduced Gas Production: During the heating process, some of the FODMAP components in cabbage are destroyed, and the cell walls soften, reducing excessive fermentation by gut bacteria.
• Minimized Digestive Burden: The tough fibers become much softer, making them considerably easier for the stomach to digest.
• Neutralized Cold Nature: The cool nature of raw vegetables is neutralized through the warm cooking process. This doesn't burden our 'digestive fire'.
• Resolution of Thyroid Concerns: Goitrogen components, which can affect thyroid function, are also largely destroyed when heated, allowing for safe consumption.

The most recommended method is 'steamed cabbage'. Lightly steam it in a steamer until soft, then try dipping it in a mild soy sauce. It will be an excellent side dish that brings comfort to both your stomach and intestines. Alternatively, a 'cabbage soup' simmered with other vegetables is also a great choice.

The Wisdom of Understanding Cabbage's 'Two Faces'

Cabbage is a fascinating vegetable with two faces: a 'friend to the stomach' and, at times, an 'enemy to the intestines'. Now, we understand both of its aspects.

The most important thing is not to blindly consume cabbage just because you hear it's 'good,' but rather to first examine your body's condition, identify whether your primary symptoms are related to the 'stomach' or the 'intestines,' and then wisely choose the appropriate cooking method. That wisdom will be the best way to fully enjoy 100% of cabbage's benefits.

[This content was directly written and reviewed by the medical staff of Baekrokdam Korean Medicine Clinic.]

[References]

• Cheney, G. (1949). Rapid healing of peptic ulcers in patients receiving fresh cabbage juice. California medicine, 70(1), 10.

#CabbageBenefits