Find Raw Food Diet Support near you

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FAQs:

What is a Raw Food Diet?

The raw food diet, often called raw foodism or raw veganism, is an eating plan composed of mostly or entirely raw and unprocessed foods. A food is considered raw if it has never been:

- heated over 104–118°F (40–48°C)

- refined

- pasteurized

- treated with pesticides

- otherwise processed in any way

Instead, the diet allows several alternative preparation methods, including:

- juicing

- blending

- dehydrating

- soaking

- sprouting

Who Invented the Raw Food Diet?

The raw food diet origin can be traced back to ancient times when humans relied solely on raw foods for survival, long before the discovery of fire. Contemporary raw food diets were first developed in Switzerland by Maximilian Bircher-Benner (1867–1939), who was influenced as a young man by the German Lebensreform movement, which saw civilization as corrupt and sought to go "back to nature"; it embraced holistic medicine, nudism, free love, regular exercise, and other outdoors activity, and foods that it judged were more "natural".  Bircher-Benner eventually adopted a vegetarian diet, but took that further and decided that raw food was what humans were meant to eat; he was influenced by Charles Darwin's ideas that humans were just another kind of animal, and Bircher-Benner noted that other animals do not cook their food.  In 1904 he opened a sanatorium in the mountains outside of Zurich called "Lebendinge Kraft" or "Vital Force", a technical term in the Lebensreform movement that referred especially to sunlight; he and others believed that this energy was more "concentrated" in plants than in meat, and was diminished by cooking.

Can Everyone Do the Raw Food Diet?

A raw food diet is not recommended for people who are at a higher risk for contracting foodborne illnesses, such as pregnant or breastfeeding women, older adults, children, and people with a compromised immune system from conditions like HIV, diabetes, cancer, and lupus. Furthermore, a raw food diet is also not recommended for people with gastrointestinal problems such as diverticulitis, gastritis, and ulcers, as raw fruits and vegetables are more difficult to digest and can cause discomfort, excess gas, and abdominal pain.

How Do You Feel When Beginning a Raw Food Diet?

The first few days of detox can be particularly challenging as your body begins to adjust to the absence of substances it has grown dependent on. During this time, it's common to experience a range of physical and emotional symptoms as your system starts to cleanse itself. Some of the most frequently reported symptoms include:

1. Intense cravings – You may feel a strong urge to return to the substance as your body seeks the familiar effects.

2. Headaches – Often caused by dehydration, changes in blood pressure, or the body’s chemical imbalance during withdrawal.

3. Nausea and stomach discomfort – Your digestive system may react as it flushes out toxins, leading to feelings of queasiness, vomiting, or lack of appetite.

4. Fatigue – As your body works hard to detox, you might feel unusually tired or low-energy.

5. Mood swings or irritability – Fluctuations in mood are common as the brain’s neurotransmitter levels start to stabilize.

These symptoms are a normal part of the detoxification process and typically subside within a few days to a week. Staying hydrated, getting plenty of rest, and seeking support from medical professionals or detox specialists can help ease the transition and improve comfort during this phase.

Can the Raw Food Diet Help Me Lose Weight?

You’ll likely lose weight on the raw food diet, provided you follow the rules. Research suggests that raw food dieters tend to eat fewer calories and weigh less than other types of dieters.

Short-Term Weight Loss

A raw food diet could lead to temporary weight loss. However, most people will not be able to sustain it long-term because it can be overly restrictive and lead to serious nutritional deficiencies. In an old 1985 study, researchers evaluated the effects of a raw food diet on hypertension and obesity in 32 people. Participants who adopted the diet consumed at least 62% of daily calories from raw food. After 6.7 months, participants lost an average of 8.4 pounds. 

Long-Term Weight Loss

Long-term weight loss is possible with the raw food diet, but negative health issues have been associated with this type of weight loss. A 2022 cross-sectional study compared 16 strict raw food eaters with participants who followed vegan and omnivore diets over several years. Researchers found that raw food eaters had the lowest BMI in the study, but 19% were underweight and had vitamin B12 deficiencies. A higher proportion of women in the raw food group also had low bone mass and amenorrhea, the absence of a menstrual period, which can occur due to extreme weight loss and insufficient caloric intake.

Is the Raw Food Diet Healthy?

Following a raw food diet means you are more likely to get your five-a-day and achieve the recommended levels of fiber. You’ll be cutting the added sugar and salt that so many of us eat too much of, too. However, the challenge for those on a raw food diet is getting adequate protein, vitamin B12, and iron, as these nutrients are typically found in foods most of us prefer to cook, such as meat, fish, eggs, and grains.

Pregnant and breastfeeding women, the elderly, very young, anyone with a chronic illness, or who has or is recovering from an eating disorder, should check with their GP before going on a raw food diet. If you choose to follow a raw food diet, you need to understand exactly what to eat for a balanced intake of nutrients and be aware of the potential for food-borne pathogens that may put you at increased risk of food poisoning.

Does the Raw Food Diet Work?

Including plenty of raw food in your diet makes it more likely that you’ll consume a good amount of fruit and vegetables, and the health benefits that these bring. It also makes it likely that you’ll eat less harmful, ultra-processed foods. There are associations with a lower BMI, probably because a diet composed mainly of raw foods tends to be lower in calories, which means, depending on your needs, you may have to eat a greater quantity of foods. This can be tricky because the base of a raw food diet is foods that are high in fiber and, as a result, very filling. The difficulty of including sufficient levels of protein, vitamin B12, and iron within a raw food diet means it’s especially important that the principles of a balanced diet are followed.

Does Eating a Raw Food Diet Prevent or Treat Diabetes?

No. However, higher reported intake of raw vegetables is associated with decreased risk of the development of type 2 diabetes (SOR: B, single, large, prospective cohort study). Eating raw or steamed foods compared with cooked foods leads to improved insulin levels and postprandial glucose (SOR: C, short-term RCTs with disease-oriented outcomes). But there is currently no evidence to suggest that a raw food diet can treat diabetes.

What Nutrient Deficiencies May Result From a Raw Food Diet?

The following deficiencies may be observed from following a raw food diet.

- Calcium

- Iron

- B12

- Protein

- Calories

The raw food diet may therefore not be appropriate for certain types of people, such as younger children, pregnant women, and people with anaemia.

Types of Raw Food Diets

Some people follow a strict raw food diet meal plan or an extreme raw food diet by eating nothing but raw foods at every meal. Others focus on raw foods for the bulk of their diet but also include some cooked or processed foods. The raw food diet has three main types:

1. Raw vegan diet: This is the most common type. It limits your food choices to foods that are both raw and vegan (not animal-based).

2. Raw vegetarian diet: Like other vegetarian diets, this type excludes meat, fish, and poultry but allows eggs and dairy products. All foods are raw and unprocessed.

3. Raw omnivorous diet: On this diet, you can eat all types of plant and animal-based foods, including meat, but they have to be raw and unprocessed.

Benefits of a Raw Food Diet

A raw food diet is a type of diet that emphasizes the consumption of unprocessed and uncooked foods. This type of diet has been gaining popularity in recent years due to its numerous health benefits. Here are the raw food diet benefits.

1. Improved Digestion

A raw food diet supports digestive health through its high fiber content, which promotes regular bowel movements and reduces constipation. Raw foods also contain natural enzymes that enhance nutrient absorption and ease digestion, reducing issues like bloating and gas. Additionally, the fiber in raw foods acts as a prebiotic, nourishing beneficial gut bacteria and supporting a healthy microbiome.

2. Higher Nutrient Density

Raw foods retain heat-sensitive nutrients such as vitamin C and folate, which are often diminished during cooking. This diet emphasizes fruits and vegetables rich in antioxidants and phytonutrients, supporting immune function and disease prevention. By prioritizing raw produce, individuals often exceed daily fruit and vegetable recommendations while limiting processed food intake.

3. Natural Detoxification

Raw plant-based foods aid the body's natural detoxification process. Many raw foods are diuretic, helping to flush out toxins and reduce water retention. A raw food diet also supports liver function—the body’s primary detox organ—by providing antioxidants and nutrients that facilitate cleansing and repair.

4. Weight Loss and Maintenance

Low in calories and high in volume, raw foods help create a natural calorie deficit without sacrificing satiety. The high fiber and water content of raw produce promotes fullness and reduces overeating. This way of eating also fosters healthier habits by encouraging whole, nutrient-rich food choices over processed options.

5. Increased Energy Levels

Raw foods provide a quick and sustained source of energy thanks to their easily absorbed nutrients. Unlike processed foods, which often lead to energy spikes and crashes, raw produce offers stable energy that supports focus and productivity throughout the day.

6. Better Sleep Quality

The nutrient profile and digestibility of raw foods contribute to better sleep. Nutrients like tryptophan, found in nuts and seeds, help regulate sleep patterns, while improved digestion and overall health support more restful sleep cycles.

7. Enhanced Mental Clarity

Rich in brain-supportive nutrients like omega-3 fatty acids, raw foods may enhance memory and cognitive performance. Regular intake of fruits, vegetables, and nuts helps boost brain function and improve concentration and clarity.

8. Improved Mood and Emotional Well-being

Diets high in raw fruits and vegetables are linked to a more positive mood and emotional balance. This is partly due to the anti-inflammatory properties of antioxidants, which support neurological health and emotional regulation.

Cons of Raw Food Diet

There is no one single perfect diet, and a raw foods diet is no exception. Here are some of the drawbacks of following this type of diet:

1. Highly restrictive and difficult to adhere to long-term.

2. Hard to eat out at restaurants, and may impact social life.

3. Challenging to get adequate protein, vitamin B12, calcium, and iron from plant foods alone and may require supplements.

4. May require expensive appliances like a dehydrator, juicer, and food processor.

5. Eating raw eggs, meat, and dairy (as permitted in the Omnivorous raw food diet) is strongly advised against by the USDA due to the risk of contamination with harmful bacteria.

6. Cooking increases the bioavailability of some nutrients. Lycopene, a phytonutrient found in tomatoes, is associated with lower risks of cancer and cardiovascular disease. Research has shown that cooking tomatoes actually increases the lycopene content, making cooked tomatoes healthier than their raw counterparts.

7. Excess fiber can cause digestive problems, especially for those with a history of gut-related issues like irritable bowel syndrome (IBS)

What Do You Eat on a Raw Food Diet?

People interpret the raw food diet and what it means in different ways. Some people will eat some cooked food, while others will eat none. For some people, it is a way of life, and for others, it is simply a dietary choice.

The following is a suitable raw vegan diet food list:

- raw fruits and raw vegetables

- dried fruits and vegetables

- freshly made fruit and vegetable juices

- soaked and sprouted beans, other legumes, and grains

- raw nuts and seeds

- raw nut butter, such as peanut butter and almond butter

- nut milk, including almond milk

- coconut milk

- cold-pressed olive oil or coconut oil

- nutritional yeast

- seaweeds

- dried fruits

- green food powder, such as dried wheatgrass or algae

- fermented foods, including kimchi and sauerkraut

- purified water, but not tap water

- other organic, natural, or unprocessed foods

Depending on the type of diet, a raw food diet may also contain:

- raw eggs

- raw fish, such as sushi or sashimi

- other raw or dried meats

- non-pasteurized and non-homogenized milk and dairy products

What You Can't Eat on the Raw Food Diet?

To follow the raw food diet, ensure that at least 75% of your food is raw. Most raw food diets are made primarily of fruits, vegetables, nuts, and seeds. Grains and legumes are often permitted but need to be soaked or sprouted before eating. So here are the foods that you can’t eat:

- cooked fruits, vegetables, meats, and grains

- baked items

- roasted nuts and seeds

- refined oils

- table salt

- refined sugars and flour

- pasteurized juices and dairy

- coffee and tea

- alcohol

- pasta

- pastries

- chips

- other processed foods and snacks

7-Day Raw Food Diet Plan

A raw food diet follows an eating pattern that can be restrictive. Here is a sample plan that gives you an idea of the limitations of a raw food diet.

Day 1: Green smoothie; Greek salad; taco lettuce boats with cashew-based “sour cream”

Day 2: Green juice, almonds, orange, mung bean salad, lettuce-wrapped dehydrated veggie patties 

Day 3: Fruit bowl with date syrup and hemp seeds; vegetable platter with cashew-based onion dip; sprouted quinoa with veggies

Day 4: Overnight muesli, blueberries, almond butter; red pepper and tomato gazpacho; raw pad Thai

Day 5: Strawberry, banana, and chia pudding; cucumber vegetable rolls; mushroom “pizza”

Day 6: Berry smoothie; vegetable and hummus tray; no-fry cauliflower rice

Day 7: Banana nice cream; raw “sushi” (no rice); zucchini noodles with cashew-based alfredo sauce

Raw Food Diet Risks

A raw food diet is generally not recommended. It’s associated with many health risks and disadvantages since it’s a restrictive diet.

1. May not be balanced: The bulk of foods consumed on a raw diet are fruits and vegetables, which tend to be low in calories. When calorie intake hasn’t been met, it’s difficult to meet your nutritional goals. The diet also eliminates food groups like dairy and most proteins. Some variations of a raw food diet reduce or eliminate the consumption of salt and oil, reducing the amount of essential sodium and healthy fats.

2. Can be expensive: Purchasing only whole foods can be costly. Some raw food diets avoid non-organic food, which can also increase the cost.

3. Associated with low vitamin and mineral levels: Followers of a mostly raw vegan diet may have difficulty consuming enough vitamins, including vitamin B12, zinc, iron, vitamin D, and calcium. Supplementation might be necessary if levels are low. Additionally, cooking certain foods can increase the bioavailability of nutrients as well as increase absorption. For example, roasting pumpkin seeds in canola oil increases the absorption of fat-soluble vitamin A.10 Cooking tomatoes increases lycopene.

4. May cause an unhealthy relationship with food: Restrictive diets can encourage unhealthy eating patterns. Raw food diets eliminate otherwise healthy foods such as cooked beans, grains, and vegetables. This could lead to disordered eating patterns.

5. Increased risk of foodborne illness: Raw foods, especially raw animal products, are more likely to cause food poisoning. Sprouted foods can also allow germs to grow since warm, humid conditions are required for sprouting. Cooking sprouts reduces the chance of food poisoning, but this isn’t compliant with a raw food diet.

How to Start a Raw Food Diet

Starting a raw food diet can be a refreshing way to boost your energy, load up on nutrients, and feel more connected to what you eat. Whether you're curious about raw foods for health reasons or just want to try something new, it's all about taking small, manageable steps. In this guide, we’ll break down what you need to know to get started without feeling overwhelmed.

1. Start with a 1:1 ratio of cooked to raw foods. Keep tabs on your bathroom habits. If your stools are loose, reduce your amount of raw foods. If constipation starts, ramp up on the raw foods.

2. If you experience gas and bloating, try eating more fruits as their fiber is gentler than vegetables.

3. Add a splash of lemon juice or apple cider vinegar to your water.  This helps improve stomach acid production for stronger digestion.

4. Try a digestive enzyme before meals to help process the roughage.

5. Drink plenty of water to keep things moving through the digestive track – something we all should be doing!

6. Ginger and turmeric are the Ayurvedic way to keep digestion strong.

7. Keep tabs on your energy, mood, cognition, and stamina for tell-tale signs that your diet is properly nourishing you or not.

How to Find a Dietitian Near Me

Dietitian services are covered by provincial health insurance

• Your family doctor or specialist may be able to refer you to an outpatient clinic with access to a dietitian. 

• If you belong to a Family Health Team or Primary Care Network, ask to speak to the dietitian who is part of the healthcare team.

• Public Health Units and Community Health Centres may offer counseling, free programs, and workshops with access to a dietitian. Check your local health unit.

• If you receive home care services, you can call your case manager to see if they can have a home care dietitian come to the house. You usually do not need a referral from your doctor.

• If you have diabetes or are at risk for diabetes, you can ask your doctor or self-refer to a publicly funded Diabetes Education Program.

• If you live in a long-term care home, you can speak to the dietitian who works at your home.

Paid dietitian services

• You can also see a dietitian and pay a fee for an appointment. You can search by postal code, city, and/or health condition. Most employee benefit plans cover dietitian services. Check your plan today. If your benefits don't cover dietitian services, share this resource with your employer.

• Some grocery stores and pharmacies offer appointments with a dietitian along with some programming like cooking demonstrations and workshops. Check with your local store.

• Dietitians also offer group programs, cooking workshops, workplace wellness presentations, and more.

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  Sources:

  Sofia Health

  Healthline

  Wikipedia

  Medical News Today

  Cleveland Clinic

  Very Well Fit

  Stronghealth

  Tua Saude

  US News

  BBC Goodfood

  EBP

  Diabetes

  Nussli 118

  Signos

  Unlock Food

• The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.