Can Humans Eat a Raw Diet? Risks, Benefits, and Safety Concerns

November 26, 2025 •

3 min read

An estimated 600 million people worldwide fall ill from contaminated food each year, highlighting a major concern for those who wonder: can humans eat a raw diet?. While raw foodism promises certain health benefits like high nutrient intake, it also carries significant risks that modern nutritional science urges caution against.

Quick Summary

The raw food diet, composed of mostly uncooked and unprocessed foods, is promoted for benefits like increased energy and nutrient intake but poses significant risks, including foodborne illness and nutritional deficiencies.

Key Points

Foodborne Illness Risk: A strict raw food diet, especially one containing raw animal products, poses a high risk of life-threatening foodborne illnesses from bacteria like Salmonella and E. coli.
Nutrient Deficiencies: Long-term adherence can lead to deficiencies in essential nutrients, particularly Vitamin B12, Vitamin D, calcium, and protein, especially for raw vegans.
Enhanced Nutrient Absorption: Cooking certain foods, such as tomatoes and carrots, actually increases the bioavailability of key antioxidants like lycopene and beta-carotene.
Dental Health Concerns: High acidity from a fruit-heavy raw diet and the fibrous nature of uncooked vegetables can contribute to long-term tooth enamel erosion.
Digestion Issues: While some believe raw food aids digestion, many raw foods are fibrous and can be difficult for the body to break down, leading to digestive discomfort for some.
Best of Both Worlds: The healthiest approach is a balanced diet that combines the benefits of both raw (e.g., salads, fruits) and cooked foods (e.g., grains, legumes, meat), ensuring a wide range of nutrients and maximum safety.

What is a Raw Food Diet?

A raw food diet, or rawism, involves consuming only or mostly uncooked and unprocessed foods, typically not heated above 104–118°F (40–48°C). Proponents believe this preserves natural enzymes and nutrients lost during cooking. Common types include:

Raw Veganism: Focuses on raw plant foods.
Raw Omnivore: Includes raw animal products like meat, fish, and dairy, which is considerably riskier. Preparation methods often involve blending, juicing, soaking, and low-temperature dehydrating.

The Claimed Benefits of a Raw Food Diet

Advocates suggest several health advantages:

Higher Nutrient Intake: Raw foods retain heat-sensitive nutrients.
Rich in Fiber: Supports digestion and weight management.
Weight Loss: Often lower in calories and high in fiber.
Improved Gut Health: Fiber feeds beneficial gut bacteria.
Elimination of Processed Foods: Avoids unhealthy additives in processed items.

The Significant Risks and Drawbacks of a Raw Diet

Health professionals highlight serious risks associated with a strict, long-term raw diet.

Foodborne Illness

This is a major concern, particularly with raw animal products or improperly handled produce. Raw foods can harbor dangerous bacteria such as Salmonella, E. coli, Listeria, and Campylobacter. Thorough washing of fruits and vegetables is essential, and sprouts are high-risk.

Nutritional Deficiencies

Cooking improves the bioavailability of some nutrients. A long-term raw diet can lead to deficiencies:

Vitamin B12: Lacking in raw vegan diets.
Vitamin D and Calcium: Often low, potentially affecting bone density.
Protein and Iron: Can be difficult to obtain sufficient amounts from raw plant sources.
Low Calories: May not provide enough energy.

Antinutrients and Toxins

Some raw plant foods contain compounds that interfere with nutrient absorption. Cooking helps neutralize these, such as lectins in raw kidney beans.

Dental Erosion

The acidity of fruits and the fibrous nature of raw vegetables can increase the risk of tooth enamel erosion over time.

Raw vs. Cooked Food: A Comparison

Cooking impacts nutrient availability and safety differently. A balanced approach is generally favored.


Feature	Raw Food	Cooked Food
Nutrient Absorption	Higher levels of heat-sensitive vitamins (C, B vitamins). Some nutrients, like beta-carotene and lycopene, are less available.	Higher absorption of antioxidants (lycopene in tomatoes, beta-carotene in carrots) and minerals like iron and zinc in spinach.
Digestion	Chewing and digestion can require more energy and effort, and certain fibers can be difficult to break down.	Heat breaks down cell walls and fibers, making many foods easier to chew and digest.
Food Safety	High risk of contamination from bacteria (Salmonella, E. coli) and parasites in raw animal products, sprouts, and improperly washed produce.	Cooking kills harmful bacteria and microorganisms, significantly reducing the risk of foodborne illness.
Antinutrients	Some raw foods, like kidney beans and certain grains, contain compounds that inhibit nutrient absorption and can be harmful if not cooked.	Cooking neutralizes or reduces the level of antinutrients, making the food safer and nutrients more accessible.

A Balanced Approach is Key

Combining raw and cooked foods is generally considered the healthiest and safest strategy. This approach provides a wider range of nutrients, minimizes health risks, and improves digestibility. While incorporating raw fruits, vegetables, nuts, and sprouts is beneficial, cooking animal products, legumes, and grains is crucial for safety and optimal nutrient uptake.

Safe Preparation for Raw Foods

To reduce risks when consuming raw foods, follow these safety measures:

Wash all produce thoroughly.
Refrigerate perishable raw foods promptly.
Use separate cutting surfaces and utensils for raw animal products and produce to avoid cross-contamination.
Opt for pasteurized dairy and eggs.
Vulnerable individuals (children, pregnant women, elderly, immunocompromised) should avoid raw animal products.

Conclusion

While it is possible for humans to eat a raw diet, it is not essential or superior for health and poses significant risks like foodborne illness and nutrient deficiencies, especially when including raw animal products. The benefits of raw foods are best obtained by incorporating a variety of raw fruits and vegetables into a balanced diet that includes properly cooked foods. A strict raw diet is restrictive and potentially hazardous. For more information on balancing raw and cooked foods, visit Healthline's expert guide.

Frequently Asked Questions

No, it is highly unsafe to eat raw meat, poultry, or fish due to the risk of foodborne illnesses from bacteria like Salmonella, E. coli, and Campylobacter, which are only reliably killed by cooking.

Cooking can reduce some heat-sensitive nutrients like Vitamin C and B vitamins, but it also enhances the absorption of other important antioxidants, like lycopene and beta-carotene, in foods like tomatoes and carrots.

A strict raw vegan diet does not provide sufficient Vitamin B12, which is primarily found in animal products. This can lead to serious deficiencies, and supplementation is necessary.

The primary risk is foodborne illness, especially if raw animal products are consumed. Additionally, long-term adherence can lead to significant nutrient deficiencies and digestive problems.

Raw fruits, vegetables, nuts, and seeds are generally safe, provided they are thoroughly washed and handled properly to avoid contamination.

Proponents believe cooking destroys natural enzymes and reduces nutrient content. While some nutrients are reduced, this view is largely pseudoscientific, as the body produces its own enzymes and some nutrients become more available after cooking.

Foods that should always be cooked include all meat, poultry, eggs, fish, unpasteurized dairy, legumes like kidney beans, and flour, all of which pose significant risks when consumed raw.