Who wants to lighten up—gently, and in a way your gut will actually thank you for? I’ve been making this salad for years and keep coming back to it. It’s simple, vibrant, and deeply supportive for digestion. When I guide clients through detoxes or anti-inflammatory gut-healing protocols, this salad is almost always part of the program because it helps kick-start digestion and reduce bloat while delivering powerful nutrients.
Eating this salad raw provides beautiful enzymes that support digestion, but if your gut prefers warmth, you can absolutely sauté the entire salad. Many people with IBS or sensitive digestion do better with cooked veggies—there is no one-size-fits-all approach. Make it a few times a week, pair it with a lean protein or pumpkin seeds, or simply enjoy it on its own. Tune in and honor what feels best in your body.
Functional Gut Benefits
Fennel is a superstar for digestion. It helps combat bloating, provides fiber, and delivers vitamin C and phytonutrients that soothe the gut. Even if it’s not in the dish, chewing fennel seeds after a meal adds extra digestive support.
Arugula, radishes, and cabbage come from the cruciferous vegetable family—staples in all of my client programs. They contain sulfur-containing compounds that support glutathione production, your body’s master antioxidant over the liver. These veggies help liver detoxification, reduce inflammation, and provide fiber that keeps things moving.
Prebiotic-rich vegetables like scallions, cabbage, fennel, and radishes feed the beneficial bacteria in your microbiome, helping cultivate a healthy gut environment—the foundation for immunity, mood, and hormone balance.
Extra virgin olive oil provides healthy fats that support nutrient absorption and satiety, while parsley and lemon add brightness along with additional detoxifying and anti-inflammatory benefits. I love using fresh herbs medicinally in all of my foods.
The result is a salad that feels light yet deeply nourishing—one that supports digestion, reduces inflammation, and leaves you feeling energized rather than weighed down.
Cabbage Salad
Servings: 4
- 2 cups thinly sliced green cabbage
- 3 cups arugula
- 2 scallions, thinly sliced
- 2 stalks celery, thinly sliced
- 1 fennel bulb, thinly sliced
- 1 cup radishes, thinly sliced
- 1 handful parsley, chopped
- 4 tablespoons extra virgin olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Toss all vegetable ingredients except arugula in a large bowl. Add in the oil, lemon juice, and salt and pepper, and massage gently with your hands to soften and activate the fibers. Add arugula last, toss lightly, and enjoy.
Christine Beal Dunst is the CEO of Embody Wellness Company and creator of The Embody Wellness Method™ Online Course for Women Over 40: 12-Step Nutrition & Lifestyle Roadmap to Transform Your Body, Hormones, and Metabolism at EmbodyWellnessMethod.com. Follow @EmbodyWellnessCompany for healthy recipes and practical wellness tools. For 1:1 support, go to EmbodyWellnessCompany.com.
