Both green cabbage juice and red cabbage juice provide an impressive profile of vitamins, minerals, antioxidants, and other plant compounds that can help support the digestive system, reduce inflammation, and promote overall wellness.
Discover the health benefits of drinking cabbage juice and learn how to make this health-promoting drink at home.
Benefits of cabbage juice
While cabbage may seem like a bland vegetable, it’s packed with essential nutrients, making it a surprisingly potent superfood.
Drinking cabbage juice provides a concentrated dose of its beneficial compounds that have been found to support gut health, help balance inflammatory responses, and promote overall well-being.
Here are three benefits of drinking cabbage juice.
1. Promotes digestive tract resilience
“Among vegetables, cabbage is often one of the easiest for people with digestive irritation to tolerate,” explains Dr. Berg. “Its nutritional profile helps maintain the integrity of the intestinal lining and support overall digestive balance.”
Cabbage juice is a natural source of L-glutamine, an amino acid that supports the function and repair of the cells lining the intestines, vital for improved gut health.
L-glutamine stimulates the expression of tight junction proteins, which are crucial for maintaining a robust gut barrier, regulating nutrient absorption, and enhancing resilience against pathogens.
In addition, cabbage juice contains S-methylmethionine, also known as vitamin U, which has been linked to improved symptoms in patients with stomach ulcers.
Research published in Medicinal Chemistry Research found that drinking a combination of garlic and cabbage juice over seven days was associated with a gastrointestinal environment less conducive to peptic ulcers in animal models.1
Watch the video below to discover how cabbage juice can support gut health.
2. Supports a balanced microbiome
The digestive tract is home to billions of beneficial microbes that work in harmony with your body.
These microbes help digest food, produce essential nutrients, and prevent the growth of harmful microbes that can irritate the digestive tract and contribute to gut issues and inflammatory bowel diseases (IBDs).
A study published in the International Journal of Molecular Sciences found that red cabbage juice altered the gut microbiota in experimental models by enriching short-chain fatty acids, producing microbial species.2
Short-chain fatty acids play a vital role in gut health. They provide fuel for the cells lining the colon and are essential for energy metabolism, appetite regulation, and inflammatory balance.
These microbial changes linked to cabbage juice consumption were associated with stronger intestinal barrier function, lower inflammation, and better repair mechanisms that support gut balance.
3. Enhances cellular health
Cabbage contains an array of essential nutrients, beneficial plant compounds, and powerful antioxidants.
Most notably, raw cabbage contains exceptional concentrations of vitamin C. This water-soluble vitamin is essential for a well-regulated immune system and efficient collagen production, which promotes strong connective tissues and supports skin health.
Cabbage juice also provides sulforaphane, which has been extensively studied for its ability to promote the resilience of cells and DNA against environmental damage. It’s also been shown to support heart health and detoxification pathways.
Research published in Frontiers in Oncology highlights that one of sulforaphane’s most impressive attributes is its effect on cancer cells, noting that it demonstrates a unique ability to slow enzymatic reactions associated with cancer cell proliferation.3
Moreover, anthocyanins, which make up the red, purple, and blue pigments of red cabbage, exhibit natural protective properties that may benefit cellular, cardiovascular, cognitive, and metabolic health.
Potential risks and side effects
While drinking fresh cabbage juice is generally safe and well-tolerated, individuals with digestive sensitivities may need to adjust their approach.
Because cabbage contains fermentable carbohydrates, also known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP), some people may notice bloating or abdominal discomfort if they consume large amounts of cabbage juice.
That said, since many of the fibers are removed during the juicing process, cabbage juice may often be more agreeable to the digestive system than raw cabbage. It’s recommended to start with small amounts and note how your body responds.
Furthermore, cabbage and other cruciferous vegetables contain goitrogens, which, if consumed in very high amounts, can interfere with iodine absorption and thyroid hormone production.
This is usually only a concern with excessive daily intake, but those with thyroid problems should seek professional medical advice before regularly incorporating cabbage juice into their routine.
Fresh cabbage juice has a strong, earthy taste that isn’t for everyone. Blending it with a small amount of carrot, lemon, and ginger and a naturally sugar-free substitute such as stevia or monk fruit can help make it more palatable while adding extra nutrients and flavor.
How to make cabbage juice at home
Making fresh cabbage juice is simple and requires only a juicer and a few ingredients. Within just a few minutes, you can have a nutritious drink to refresh your body, support digestion, and deliver the natural benefits of fresh cruciferous vegetables.
Here’s how to make fresh cabbage juice at home.
Time: 5 minutes
Servings: 2
Per serving: 48 calories, 0 g fat, 2 g protein, 9.5 g carbohydrates
Ingredients
2 cups green cabbage or red cabbage, shredded
1 to 2 cups filtered water (optional)
Cucumber, lemon, or ginger (optional)
Instructions
- Wash and chop cabbage into chunks.
- Process cabbage with juicer. If desired, add cucumber, lemon, or lime.
- Dilute with filtered water if juice is too concentrated.
- Enjoy immediately.
Recipe tip: If you don’t have a juicer, you can blend chopped cabbage with water and strain through a cheesecloth.
Key takeaways
Regularly drinking cabbage juice can offer various health benefits, from supporting digestive comfort and strengthening the gut barrier to encouraging a diverse microbiome.
Both green and red cabbage juice deliver health-supportive compounds, including vitamins C and U, sulforaphane, and glutamine, which contribute to digestive resilience, immune balance, and antioxidant support.
FAQ
1. What is cabbage juice good for?
Cabbage juice supports gut health, provides antioxidants, and supplies various nutrients, including vitamins C and U, sulforaphane, and glutamine, which help maintain digestive balance and overall well-being.
2. What nutrients are in cabbage juice?
Cabbage juice contains vitamins C, K, and U, as well as folate, sulforaphane, and glutamine. Red cabbage juice also contains various anthocyanins, a group of antioxidants responsible for its deep purple color.
3. How do you make cabbage juice?
To make cabbage juice, simply wash and chop cabbage, and process it with a juicer. You can add lemon, cucumber, carrot, or ginger to improve the flavor and boost antioxidant support.
4. Is raw cabbage juice safe to drink?
Yes, most people tolerate cabbage juice well, though some may experience bloating or abdominal discomfort due to its higher fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) content.
5. Can cabbage juice help with weight loss?
Cabbage juice has been found to support a diverse gut microbiome. This colony of friendly microbes helps regulate appetite and support metabolic function, both of which play a role in effective weight management.
6. Is cabbage juice better than sauerkraut?
While both cabbage juice and sauerkraut are excellent sources of vitamin C and L-glutamine, raw cabbage juice may deliver more antioxidants depending on the variety.
Raw fermented sauerkraut, on the other hand, contains higher levels of acetic acid and lactic acid bacteria, fiber, and phenolic compounds, which may provide greater support for the gut microbiome.
