How to Cook Cabbage So It's Less Gassy, According to a Chef

Cabbage can give you gas because it's a high-fiber cruciferous vegetable.
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Cabbage is delicious and full of nutrients, but those who steer clear of the vegetable usually have a shared reason — it can cause gas.


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Cabbage is a cruciferous vegetable, according to the Academy of Nutrition and Dietetics. The fiber in cruciferous veggies like cabbage helps you to feel full and keep your digestive system moving along, but high-fiber foods can cause symptoms like gas and bloating, per Michigan State University.


Gas from eating cabbage can also be due to how the veggie is broken down. The bacteria that live in your intestinal tract break down the indigestible carbohydrates in cabbage, which can then produce gas, according to the University of Illinois.

Cooking methods like boiling and grilling can make vegetables easier to digest and, as a result, cause less flatulence. Here's how to cook cabbage to remove gas, according to Julia Chebotar, a private chef in New York City.


How to Boil Cabbage

Things You'll Need

  • Large pot of water

  • Garlic cloves

  • Peppercorns

  • Bay leaves

  • Cutting board

  • Knife

  • Cabbage

  • Salt

  • Colander

  • Tongs or slotted spoon

  • Butter or olive oil

  • Herbs and spices

1. Boil Water

Bring a large pot of water to a boil. Add salt to the boiling water.


2. Add Garlic, Bay Leaf and Peppercorns to Boiling Water

Chebotar recommends adding garlic cloves, bay leaves and peppercorns to the pot of boiling water as this may help reduce gas. Bay leaf tea can help ease an upset stomach, so boiling it with the cabbage can prevent gas after eating the cabbage.

3. Prep the Cabbage

Wash the cabbage and remove any of the outer leaves that are wilted or discolored. Cut the head of cabbage into wedges.

4. Boil Cabbage Wedges

Place the cabbage wedges into the pot of boiling water. Let them boil for about 10 to 12 minutes. This may vary depending on the size and amount of cabbage wedges. Smaller wedges may be tender in just 8 minutes.

5. Drain and Season Cabbage

Remove the boiled cabbage wedges from the pot by draining them into a colander or removing them with tongs or a slotted spoon. Remove peppercorns and bay leaves and discard.

Season the cabbage wedges to your liking. You can add a source of fat like butter or olive oil to add richness to the cabbage. Add herbs and spices like salt, pepper, cilantro, coriander, rosemary or fennel. Dill is known for having anti-flatulent properties, according to UCLA.

How to Grill Cabbage

Things You'll Need

  • Cabbage

  • Cutting board

  • Knife

  • Aluminum foil

  • Melted butter or olive oil

  • Salt

  • Pepper

  • Herbs and spices

  • Tongs

1. Wash and Chop Cabbage

Before grilling cabbage, give it a thorough rinse under running water. Remove any outer leaves that are wilted or discolored. Place the cabbage head on a cutting board and use a chef's knife to cut the cabbage into wedges. Aim for four wedges so they are large enough to grill.

2. Season the Cabbage

Seasoning can be done before grilling cabbage. Smear each side of the cabbage wedges with melted butter or olive oil. Season with your desired herbs and spices, including salt and pepper. Onion and garlic powder also add great flavor.

3. Wrap in Aluminum Foil

Wrap the seasoned cabbage wedges in aluminum foil. This helps the wedges stay intact during the grilling process and also locks in the moisture from the butter or olive oil. It also helps the seasoning to stay on the cabbage.

Be sure to wrap the wedges tightly, sealing the edges so the foil doesn't come undone.

4. Grill the Cabbage Wedges

Place the foil-wrapped cabbage wedges onto a grill. Cover them and cook on medium heat until the cabbage is tender. Flip them halfway.

This usually takes between 20 and 40 minutes depending on the size of the cabbage wedges.

5. Remove From Heat and Open Carefully

Use a pair of tongs to safely remove the foil-wrapped cabbage wedges from the grill. Let them sit for a few minutes to cool down. Carefully open the foil so that the steam doesn't burn you.

Remove the cabbage from the foil and serve.

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