Is Coleslaw Anti-Inflammatory? The Surprising Truth Behind a Classic Side Dish

December 18, 2025 •

3 min read

Cruciferous vegetables like cabbage contain powerful anti-inflammatory compounds, with a 2022 study showing that compounds from cabbage leaves can mitigate inflammatory responses. However, whether a plate of coleslaw is truly anti-inflammatory depends on far more than just its core ingredients.

Quick Summary

While cabbage is rich in anti-inflammatory antioxidants, traditional coleslaw dressings often contain inflammatory oils and added sugars. Creating an anti-inflammatory version requires a homemade dressing using healthy fats and vinegar to maximize health benefits.

Key Points

Dressing is Key: The dressing, not the vegetables, often dictates whether coleslaw is anti-inflammatory due to potentially high omega-6 fatty acid and sugar content.
Cabbage is a Superfood: Cabbage, especially the red variety, is rich in powerful antioxidants and anti-inflammatory compounds like anthocyanins and sulforaphane.
Homemade is Healthier: Homemade coleslaw allows you to control ingredients, opting for healthy fats like olive or avocado oil over pro-inflammatory seed oils.
Colorful Veggies Provide Power: Including a variety of colorful vegetables like red cabbage and carrots boosts the intake of diverse, inflammation-fighting phytonutrients.
Add Herbs and Spices: Incorporating fresh herbs and spices like ginger, turmeric, and garlic can further enhance the anti-inflammatory properties of your coleslaw.
Consider Fermentation: Fermented coleslaw or sauerkraut is rich in probiotics that promote gut health and can help reduce chronic inflammation.

The Anti-Inflammatory Power of Cabbage and Other Veggies

At its core, coleslaw is a mixture of raw, shredded vegetables, primarily cabbage and carrots. Both of these ingredients are packed with nutrients that combat inflammation.

Cabbage: A Cruciferous Champion

Cabbage, a member of the cruciferous family, is a nutritional powerhouse. It contains high levels of antioxidants like Vitamin C and Vitamin K, which help protect cells from damage caused by free radicals.

Polyphenols: Cabbage is rich in polyphenols, which are plant compounds with significant anti-inflammatory properties.
Anthocyanins: Red cabbage, in particular, gets its vibrant color from anthocyanins, a type of flavonoid that provides powerful anti-inflammatory benefits and is linked to improved heart health.
Sulfur compounds: Cabbage contains sulforaphane and other sulfur compounds that can help fight inflammation and detoxify the body.

Colorful Additions Boost Benefits

Including other colorful vegetables like red cabbage, shredded carrots, and even bell peppers can increase the antioxidant load of your coleslaw. Each color represents a different set of phytonutrients with unique health-promoting properties.

The Inflammatory Pitfalls of Traditional Dressing

The health benefits of raw vegetables can be completely overshadowed by a store-bought or traditional mayonnaise-based dressing. This is often where coleslaw goes from potentially anti-inflammatory to actively pro-inflammatory.

The Problem with Commercial Mayonnaise

Most commercial mayonnaise is made with omega-6-rich seed oils, such as soybean, corn, or sunflower oil. While omega-6 fatty acids are essential, the standard Western diet has a drastically imbalanced ratio of omega-6 to omega-3 fatty acids, leading to increased inflammation. Many brands also contain added sugars, which are known to fuel inflammation.

High-Fructose Corn Syrup and Preservatives

Many store-bought coleslaws contain preservatives and stabilizers, as well as high-fructose corn syrup to enhance sweetness and shelf life. These additives offer zero nutritional value and can contribute to overall bodily inflammation.

Homemade vs. Store-Bought Coleslaw Comparison


Feature	Anti-Inflammatory Homemade Coleslaw	Traditional Store-Bought Coleslaw
Dressing Base	Extra virgin olive oil, avocado oil, or Greek yogurt.	Omega-6 rich seed oils (soybean, sunflower).
Sweeteners	A touch of maple syrup, honey, or none at all.	High-fructose corn syrup, refined sugar.
Ingredients	Freshly shredded cabbage, carrots, red onion, and herbs.	Pre-shredded vegetables with potential nutrient loss.
Antioxidants	Maximized due to fresh, vibrant ingredients and healthy oils.	Potentially lower due to processing and age.
Additives	None	Preservatives, stabilizers, artificial flavors.

Crafting a Truly Anti-Inflammatory Coleslaw

Creating a healthy version of coleslaw is simple and allows you to take full control of the ingredients. The key is to build a nutrient-rich base and use a healthy, homemade dressing.

Here’s how to build a better slaw:

Start with the right base: Use a mix of green and red cabbage, grated carrots, and thinly sliced red onion. The variety adds both nutrients and visual appeal.
Make a healthy dressing: Whisk together a base of extra virgin olive oil or avocado oil with apple cider vinegar, Dijon mustard, and a small amount of honey or maple syrup for sweetness. This offers a tangy, anti-inflammatory alternative to creamy, sugary dressings.
Add herbs and spices: Incorporate fresh herbs like cilantro or dill, and anti-inflammatory spices such as grated ginger and turmeric for an extra nutritional boost.
Consider alternative bases: For a creamy texture without the inflammatory oils, use Greek yogurt or mashed avocado as a base for your dressing.

The Role of Fermentation

For an even more powerful gut-health boost, consider making a fermented coleslaw, similar to sauerkraut. The fermentation process introduces beneficial probiotics, which support a healthy gut microbiome and can help reduce chronic inflammation over time. This approach transforms your coleslaw into a truly medicinal food.

Conclusion: Coleslaw's Anti-Inflammatory Potential Lies in Preparation

So, is coleslaw anti-inflammatory? The answer is a definitive yes, but with a critical caveat: only when prepared correctly. The anti-inflammatory benefits come directly from the raw vegetables, particularly nutrient-dense cabbage. A traditional, store-bought coleslaw drowned in omega-6-rich mayonnaise and sugar-laden dressing can easily counteract any of these health benefits. By choosing a homemade, vinegar-based or yogurt-based dressing and loading up on colorful, fresh vegetables, you can create a delicious side dish that actively supports your body's anti-inflammatory processes and contributes positively to your overall health.

For more in-depth information on inflammation, its causes, and how diet can help, refer to authoritative health resources like the National Institutes of Health.

Frequently Asked Questions

No, most store-bought coleslaw is not anti-inflammatory. Its traditional creamy dressing is often made with omega-6 rich seed oils and added sugars, which can promote inflammation and negate the benefits of the vegetables.

Red cabbage is an excellent choice for anti-inflammatory coleslaw because it contains anthocyanins, powerful antioxidants that give it its color and provide significant anti-inflammatory effects.

Yes, Greek yogurt is a fantastic, healthier alternative to mayonnaise for a creamy coleslaw dressing. It provides creaminess without the inflammatory fats and adds protein.

Yes, adding spices like grated ginger, turmeric, and a dash of cayenne pepper can significantly boost the anti-inflammatory properties of your coleslaw. Fresh herbs like cilantro and dill also add benefits.

A proper balance of omega-6 and omega-3 fatty acids is crucial for health. An excess of omega-6, common in many seed oils, can lead to a pro-inflammatory state in the body, while omega-3s are anti-inflammatory.

While some nutrients are lost during cooking, eating cabbage raw in coleslaw ensures maximum retention of vitamins and anti-inflammatory compounds. Cooking can also break down some beneficial compounds.

Coleslaw is typically a raw vegetable salad with a creamy or vinegar-based dressing. Fermented coleslaw (or sauerkraut) undergoes a fermentation process that introduces beneficial probiotics, which promote gut health and further aid in fighting inflammation.