Raw Foodist: What is a person who only eats raw food?

November 30, 2025 •

5 min read

Raw foodism, also known as rawism, has been practiced in various forms for over a century, although it has gained renewed popularity in the 21st century. A person who only eats raw food is known as a raw foodist, an individual who consumes a diet primarily or entirely composed of uncooked, unprocessed foods. This practice is based on the belief that heating food above a certain temperature, typically 104–118°F (40–48°C), diminishes its nutritional value and destroys natural enzymes.

Quick Summary

A raw foodist is someone who follows a dietary practice of eating mostly uncooked, unprocessed foods, with variations ranging from raw vegan to raw omnivorous. Adherents believe heating food above a certain temperature destroys beneficial enzymes and nutrients, though this is a debated claim. The diet requires careful planning to avoid potential nutrient deficiencies and foodborne illness risks.

Key Points

Raw Foodist: This term describes a person who eats a diet consisting of mostly uncooked and unprocessed foods, heated below 104–118°F.
Diet Variations: There are three main types: raw vegan (plants only), raw vegetarian (plants plus raw eggs/dairy), and raw omnivore (plants, raw animal products).
Core Beliefs: Raw foodists believe cooking destroys vital enzymes and nutrients, though this is debated and cooking can also increase the bioavailability of some nutrients.
Potential Benefits: A raw diet can lead to weight loss, increased nutrient intake, and reduced consumption of processed foods, particularly for those on plant-based versions.
Health Risks: Significant risks include nutrient deficiencies (especially B12, D, iron), foodborne illness from uncooked animal products, and potential digestive problems.
Sustainability: The highly restrictive nature of the raw diet makes it difficult for many people to sustain long-term and can be socially challenging.
Balanced Approach: Health experts often recommend incorporating a mix of both raw and cooked whole foods for a more practical and nutritionally balanced diet.

Who Exactly is a Raw Foodist?

As the name suggests, a person who only eats raw food is a raw foodist, but the term encompasses a spectrum of dietary practices. The core principle revolves around consuming food in its natural, uncooked state. This means avoiding any food that has been heated above a specific, low temperature, typically cited between 104°F and 118°F (40–48°C). Preparation methods are limited to blending, juicing, soaking, dehydrating, sprouting, and fermenting. Beyond this basic rule, the raw foodist diet varies considerably depending on the inclusion or exclusion of animal products, leading to several distinct sub-types.

Types of Raw Foodists

Raw Vegan: This is the most common form of raw foodism, where the diet consists entirely of unprocessed, uncooked plant-based foods. This includes fruits, vegetables, nuts, seeds, and sprouted grains and legumes. Many raw vegans also utilize dehydrators to create things like raw crackers or cookies.
Raw Vegetarian: This variation includes plant-based foods along with raw or unprocessed animal products like raw eggs and unpasteurized dairy products.
Raw Omnivore: This is the least common and potentially most risky form, which includes all of the above plus raw meat, poultry, and fish. Due to the high risk of foodborne illnesses from raw animal products, this approach is often met with significant caution and is not widely recommended by health organizations.

The Philosophy Behind Eating Raw

The central argument put forth by raw food advocates is that heating food destroys its natural enzymes, which are believed to be essential for proper digestion and for maximizing nutrient absorption. Proponents claim that these 'live enzymes' hold a vital 'life force' that is lost during the cooking process. While the heat of cooking does indeed denature enzymes, most nutritionists point out that the human body's own digestive enzymes are more than sufficient for breaking down food, and that stomach acid would neutralize plant enzymes anyway.

Another key belief is that cooking creates toxic compounds and can deplete a food's vitamin and mineral content. While some nutrients, like water-soluble vitamin C and B vitamins, are diminished by cooking, other compounds, such as the antioxidant lycopene in tomatoes, become more bioavailable and easier for the body to absorb when heated. Cooking also deactivates certain antinutrients found in legumes and grains, like phytic acid, which can block mineral absorption.

The Potential Health Benefits of a Raw Foodist Lifestyle

A raw food diet, particularly the plant-based versions, is inherently rich in fruits, vegetables, nuts, and seeds. These nutrient-dense foods are high in fiber, vitamins, and minerals.

Increased Nutrient Intake: Consuming a large volume of raw plant foods naturally boosts the intake of antioxidants and certain vitamins, particularly those sensitive to heat, like Vitamin C.
Weight Loss: Because raw diets are typically low in calories and high in fiber, they can aid in weight loss by promoting a feeling of fullness and reducing overall calorie consumption.
Reduced Processed Food Intake: A raw foodist naturally avoids ultra-processed foods, which are often high in added sugars, unhealthy fats, and sodium, and have been linked to numerous chronic diseases.
Improved Digestion: The high fiber content found in raw fruits and vegetables can support digestive health and promote regular bowel movements.

Significant Risks and Nutritional Concerns

Despite the perceived benefits, a purely raw food diet, especially over the long term, presents several risks and nutritional challenges that should not be overlooked.

Nutrient Deficiencies: Long-term adherence to a raw vegan diet can lead to deficiencies in critical nutrients that are more readily available in cooked foods or animal products. This includes vitamin B12, vitamin D, iron, and calcium. Studies have shown low levels of HDL ('good') cholesterol and elevated homocysteine levels, a risk factor for cardiovascular problems, in long-term raw foodists.
Foodborne Illness: Eating raw or undercooked animal products carries a significant risk of food poisoning from bacteria such as Salmonella, E. coli, and Listeria. Even raw produce can be contaminated, emphasizing the need for thorough washing.
Digestive Issues: For some, the high fiber load from raw vegetables can be difficult to digest, leading to bloating, gas, or cramping. Cooking can make certain foods, like legumes, easier on the digestive system.
Inadequate Protein and Calorie Intake: It can be challenging for raw foodists to meet their daily protein and calorie requirements, especially for active individuals. Protein sources are limited to nuts, seeds, and sprouted legumes. Low caloric intake has also been linked to menstrual irregularities and fertility issues in women.

Comparison: Raw vs. Cooked Food Diets


Feature	Raw Food Diet	Cooked Food Diet	Conclusion
Nutrient Preservation	Preserves some heat-sensitive nutrients like Vitamin C and B vitamins.	Destroys some heat-sensitive nutrients but enhances bioavailability of others like lycopene.	Balanced approach offers the best of both.
Enzyme Content	Retains natural food enzymes, which are believed to aid digestion.	Denatures food enzymes, but body's own enzymes are sufficient.	Claimed benefit of raw food is not scientifically robust.
Food Safety	Higher risk of foodborne illness, especially with raw animal products.	Cooking kills harmful bacteria, making food safer to consume.	Cooking is generally safer, particularly for animal products.
Digestibility	High fiber can be difficult for some to digest, causing gas and bloating.	Cooking can break down fibrous and complex structures, improving digestibility.	Varies by individual and food type; many find cooked foods easier to digest.
Nutrient Availability	Some nutrients, like lycopene, are less available without cooking.	Increases bioavailability of certain compounds and nutrients.	Cooking can make some nutrients more accessible to the body.

Conclusion: Finding the Right Balance

For many, a fully raw foodist lifestyle is challenging to sustain long-term due to its social limitations and the extensive effort required for meal planning. While the diet promotes the consumption of healthy, whole foods and the reduction of processed junk, it can lead to serious nutrient deficiencies if not meticulously managed, often requiring supplementation. Instead of an all-or-nothing approach, many health professionals recommend a balanced, whole-foods diet that incorporates plenty of raw fruits and vegetables alongside strategically cooked meals. Cooking remains a vital process for improving the digestibility and safety of many foods, while also unlocking certain nutrients. Ultimately, finding a sustainable and nutritionally complete eating pattern that works for your individual needs is the key to long-term health.

Visit Vegan.com to explore raw vegan recipes and resources without consuming animal products.

Frequently Asked Questions

The primary belief is that cooking food, especially above 104-118°F (40-48°C), destroys the food's natural enzymes and reduces its overall nutritional value, which is why raw foodists consume food in its most natural state.

No, a raw food diet is a broader category. While many raw foodists are also vegan, some include raw animal products like unpasteurized dairy, eggs, or meat. A raw vegan diet specifically excludes all animal products.

The main health risks include nutrient deficiencies (especially Vitamin B12, D, and iron), increased risk of foodborne illnesses from raw or unpasteurized products, and digestive issues due to a high intake of fiber.

It is challenging to get all necessary nutrients, particularly over the long term. A raw vegan diet, for example, is naturally low in Vitamin B12 and Vitamin D, often requiring supplementation. Other nutrients like calcium, iron, and protein can also be a concern.

No. While some heat-sensitive vitamins are reduced during cooking, the process can also make other nutrients more accessible to the body. For instance, cooking tomatoes increases the bioavailability of the antioxidant lycopene.

A raw foodist's diet typically includes a wide variety of raw fruits, vegetables, nuts, and seeds. Grains and legumes are usually sprouted or soaked, and fermented foods like sauerkraut are also common.

No. Health organizations do not recommend a raw food diet for young children, pregnant women, older adults, or individuals with weakened immune systems due to the increased risk of foodborne illness. It is also highly restrictive and can be difficult to maintain long-term.