A new social media trend is pushing people to add finely chopped kale to almost every meal, especially those who do not like salads or struggle to eat enough vegetables. The idea, experts say, may help support gut health, improve daily fiber intake, and possibly aid in managing blood sugar and cholesterol levels.
The trend gained attention after singer and creator Aïcha Fall posted a video of herself adding chopped kale to nearly everything she eats, drawing more than 14 million views. Her method is simple, she briefly heats a handful of kale, chops it very finely, and mixes it into dishes such as rice, pasta, burritos, stews, and even dinner leftovers. Fall said she began doing this after being diagnosed with an autoimmune disease in 2022. “I realized you can hardly taste the kale when it is chopped finely and mixed into food,” she said.
Dr. Wendy LeBrett, a gastroenterologist and gut health specialist who spoke to the Huffington Post, said the approach can be especially useful for people who do not normally eat vegetables. She said it can be an easy way to add more dietary fiber for those who do not enjoy vegetables or are not used to eating them. Kale is rich in fiber, antioxidants, vitamins, minerals, and plant compounds such as sulforaphane and anthocyanins, which have been linked in studies to heart health and reduced inflammation.
Clinical dietitian Shannon O'Meara said kale’s fiber slows digestion and nutrient absorption, which may help prevent sharp blood sugar spikes. She also said it helps remove LDL cholesterol from the body and supports a healthier gut microbiome. The method may be useful for people who eat too few vegetables, cannot meet fiber targets, have prediabetes or diabetes, high cholesterol, or want better digestive health. Dietitians advise washing and drying kale well, then chopping and storing it in an airtight container or sealed bag with a damp paper towel to keep it fresh. They also said the same idea works with other leafy greens, such as spinach, chard, and collard greens, and with fiber-rich foods like beans, edamame, chia seeds, ground flaxseed, and avocado. Their main message is that gut health depends on variety, not one “superfood.”
