What foods can you eat on a raw diet?

January 7, 2026 •

4 min read

According to proponents of raw foodism, food heated above 104–118°F (40–48°C) loses valuable nutrients and enzymes, which is why a typical raw diet focuses on uncooked, unprocessed ingredients. This eating plan is centered around consuming a diverse range of plant-based foods in their most natural state, with some variations including raw animal products.

Quick Summary

A raw diet consists of uncooked, unprocessed foods, primarily fruits, vegetables, nuts, seeds, and sprouted grains and legumes. Some variants may also include raw animal products, requiring strict safety measures. The focus is on whole, plant-based foods prepared through methods like blending, juicing, and dehydrating below a specific temperature.

Key Points

Produce is Primary: The core of any raw food diet is fresh fruits, vegetables, and leafy greens, consumed in their natural, unprocessed state.
Nuts and Seeds for Energy: Raw, unroasted nuts and seeds provide healthy fats and protein, and can be soaked to improve digestion.
Sprouting Expands Options: Sprouting grains and legumes like quinoa, lentils, and chickpeas makes them edible and more nutritious for raw consumption.
Fermentation Adds Probiotics: Raw fermented foods such as sauerkraut, kimchi, and kombucha are included for their beneficial gut health properties.
Mindful of Animal Products: Raw omnivorous diets include raw meat, dairy, or eggs, but pose significant food-borne illness risks and require extreme caution.
Preparation is Key: Blending, juicing, soaking, sprouting, and dehydrating are the primary techniques for preparing raw foods.

Core Foods in a Raw Diet

At its foundation, a raw food diet is built upon fresh, whole ingredients. The most common and widely accepted foods are those derived from plants, consumed in their natural, unprocessed state. The diet's philosophy emphasizes that these foods retain their maximum nutritional value without the degradation caused by cooking.

Fruits and Vegetables

These form the colorful and nutrient-dense base of a raw food diet. They can be eaten whole, blended into smoothies, juiced, or used to create intricate salads and wraps. The variety is nearly endless, offering a full spectrum of vitamins, minerals, and fiber.

Fruits: Apples, bananas, berries, mangoes, papayas, citrus fruits, avocados, and dates are all staples. Dried fruits, as long as they are not sulfurized or otherwise treated, are also acceptable.
Vegetables: Leafy greens like spinach, kale, and romaine lettuce are perfect for salads and smoothies. Other popular options include zucchini (often spiralized into 'noodles'), cucumbers, carrots, bell peppers, and cauliflower.

Nuts and Seeds

An excellent source of healthy fats, protein, and minerals, nuts and seeds are a key component for energy and satiety on a raw diet. It is crucial they are raw and not roasted, as roasting involves high heat.

Nuts: Almonds, walnuts, cashews, pecans, and macadamia nuts are common choices.
Seeds: Chia seeds, flax seeds, hemp seeds, and pumpkin seeds are rich in fiber and omega-3 fatty acids. They can be soaked, sprouted, or ground to improve digestibility.

Soaked and Sprouted Grains and Legumes

While raw grains and legumes are typically indigestible, soaking or sprouting them makes them suitable for a raw food diet. This process activates enzymes, making nutrients more bioavailable.

Sprouted Grains: Quinoa, buckwheat, and oats can be sprouted and added to salads or made into raw porridge.
Sprouted Legumes: Lentils, chickpeas, and mung beans can be sprouted and used for salads, dips, or patties. Some people make raw hummus from sprouted chickpeas, for example.

Advanced and Omnivorous Raw Diets

Some raw food diets extend beyond a purely plant-based approach. These variations include minimally processed or carefully sourced animal products, though they carry significantly higher food safety risks.

Fermented Foods

Naturally fermented foods provide probiotics and are a welcome addition for many on a raw diet, supporting gut health.

Sauerkraut: Fermented cabbage is a classic raw food staple.
Kimchi: A spicy, fermented Korean dish that is often served raw.
Kombucha: A fermented, raw tea.

Raw Dairy, Eggs, and Animal Products

For those not following a strictly vegan raw diet, some animal products can be included with careful consideration for safety.

Raw Dairy: This includes unpasteurized milk, cheese, and yogurt, though raw milk carries risks of bacterial contamination.
Raw Eggs: Raw, pasteurized eggs are a safer option, but unpasteurized ones can contain Salmonella.
Raw Fish: Sushi-grade fish and sashimi are examples of raw fish consumption, but proper handling is critical.

Comparison of Raw vs. Cooked Foods


Feature	Raw Foods	Cooked Foods
Nutrient Content	Higher levels of water-soluble vitamins (C, B), live enzymes. Some antioxidants, like lycopene, may be less available.	Reduced levels of water-soluble vitamins. Some antioxidants, like lycopene in tomatoes, are enhanced.
Enzymes	Retain all natural enzymes, which proponents believe aid digestion.	Heat destroys natural enzymes, though the body produces its own for digestion.
Nutrient Absorption	Often lower for certain nutrients like lycopene and beta-carotene, but higher for heat-sensitive vitamins.	Absorption of some nutrients is increased, while others are destroyed.
Digestibility	Can be more difficult to digest for some individuals due to high fiber content. Soaking and sprouting helps.	Can be easier to digest for many people, especially grains and legumes, as cooking breaks down fibers and compounds.
Food Safety	Higher risk of food-borne illnesses from raw animal products and improper handling of produce.	Cooking kills harmful bacteria and pathogens, making many foods safer to consume.

Important Considerations and Preparations

For those considering a raw diet, proper food handling and preparation are paramount. All produce should be thoroughly washed. Soaking nuts and seeds not only improves digestibility but can also reduce phytates, which interfere with mineral absorption. A dehydrator can be used to make warm, raw snacks like crackers and chips, keeping the temperature below the raw threshold. High-speed blenders are essential for creating smooth soups, sauces, and smoothies. The raw food community also utilizes creative techniques like spiralizing vegetables and creating intricate layered meals like raw lasagna to add variety and texture to the diet.

For more information on the safety and considerations of different dietary approaches, you can visit the Cleveland Clinic Health Essentials website.

Conclusion

Adopting a raw food diet means focusing on a wide array of uncooked and unprocessed foods. The foundation is built upon fresh fruits, vegetables, nuts, seeds, and sprouted grains and legumes. While a raw vegan approach is most common and generally safer, some followers incorporate raw animal products, which requires an acute awareness of food safety risks. This diet can significantly increase your intake of fresh produce and fiber, but careful planning is necessary to avoid potential nutrient deficiencies and ensure a balanced nutritional profile.

Frequently Asked Questions

A raw diet can be safe, particularly if it's plant-based and emphasizes proper food hygiene. However, including raw animal products like meat, eggs, or unpasteurized dairy significantly increases the risk of food-borne illness from bacteria like Salmonella and E. coli.

While some raw diets permit eggs, there is a risk of Salmonella. Choosing pasteurized eggs is a safer option, and cooking eggs thoroughly is the safest method to eliminate this risk.

A strictly raw, and especially raw vegan, diet may lead to deficiencies in certain nutrients like vitamin B12, vitamin D, calcium, and iron. Supplementation or strategic food choices are often recommended to ensure adequate intake.

A raw vegan diet is entirely plant-based, excluding all animal products. A raw omnivorous diet includes uncooked and unprocessed plant foods as well as raw animal products such as meat, fish, eggs, and dairy.

No. While cooking can decrease some nutrients, such as water-soluble vitamin C, it can also increase the availability of others, like lycopene in tomatoes and beta-carotene in carrots. Cooking also kills harmful bacteria.

Simple meal ideas include smoothies made with fruits and leafy greens, large salads with a variety of vegetables and a nut-based dressing, spiralized zucchini noodles with a raw tomato sauce, or chia seed pudding with fresh berries.

Yes, dried fruit is generally acceptable as long as it has been dried naturally and has not been treated with synthetic pesticides or sulfur dioxide.

Raw food preparation involves techniques that do not use heat above 118°F. This includes blending, juicing, soaking, sprouting, and using a dehydrator to make items like crackers or crisps.