Whether you’re curious about cleansing your body, losing weight naturally, or eating more whole foods, the raw food diet offers a fresh path to health. But before you fill your cart with kale and carrots, you may be asking: What food to eat on the raw food diet?
This lifestyle centers on uncooked, unprocessed, and mostly plant-based foods—with a focus on preserving nutrients that are often lost in cooking. In this guide, we’ll break down:
- The core foods allowed
- What to avoid
- Sample daily meal ideas
- Nutritional considerations
- Common questions about raw eating
🌿 What Is the Raw Food Diet?
The raw food diet, also called raw veganism or living foods diet, is based on the principle that heating food above 118°F (48°C) destroys natural enzymes and reduces nutritional value. Raw foodists believe eating food in its natural state supports:
- Digestion
- Energy levels
- Detoxification
- Weight loss
This diet can be fully vegan or include some raw animal products like raw dairy, sashimi, or cured meats—though most follow a raw vegan approach.
✅ What to Eat on a Raw Food Diet
Here’s a list of common raw-approved foods:
🥝 1. Fresh Fruits
All fruits are allowed as long as they are raw and unprocessed.
- Apples, bananas, oranges, berries, mangoes, grapes, papayas, pineapples
- Dried fruit (unsweetened and sun-dried)
🥦 2. Raw Vegetables
- Leafy greens: spinach, kale, lettuce, arugula
- Cruciferous: broccoli, cauliflower, cabbage
- Root veggies: carrots, beets, radishes
- Peppers, cucumbers, celery, zucchini, tomatoes
🥑 3. Nuts and Seeds (Raw and preferably sprouted)
- Almonds, walnuts, cashews, sunflower seeds, chia seeds, flaxseeds
- Nut butters (raw, unsweetened)
🌰 4. Legumes and Grains (Sprouted)
- Sprouted lentils, chickpeas, quinoa, buckwheat
- Raw hummus (made from sprouted chickpeas)
🥥 5. Cold-Pressed Oils and Natural Fats
- Coconut oil, olive oil, avocado oil (cold-pressed only)
- Whole avocados
- Coconut meat and water
🍵 6. Herbs, Spices & Superfoods
- Raw cacao, spirulina, chlorella, maca, turmeric, cinnamon
- Fresh herbs like basil, parsley, cilantro
💧 7. Fermented Foods
- Raw sauerkraut, kimchi (unpasteurized), kombucha, raw coconut yogurt
🥣 8. Raw Snacks and Treats
- Raw granola
- Dehydrated veggie chips
- Raw energy balls and desserts (made with dates, nuts, raw cacao)
🚫 Foods to Avoid on a Raw Food Diet
- Cooked or baked foods (above 118°F)
- Pasteurized juices and dairy
- Canned, processed, or microwaved foods
- Refined sugar, white flour
- Alcohol and coffee
- Most store-bought condiments
🍽️ Sample Raw Food Day Plan
Breakfast:
- Smoothie with banana, spinach, chia seeds, almond milk (raw)
- Fresh fruit bowl
Lunch:
- Zucchini noodles with raw tomato-basil sauce
- Side of avocado and sprouts
Snack:
- Raw trail mix
- Apple slices with raw almond butter
Dinner:
- Raw collard green wraps with veggies and nut pate
- Dehydrated kale chips
Dessert:
- Raw brownie made from dates, cacao, and walnuts
💬 People Also Ask
❓ What to eat on a raw food diet?
You can enjoy a wide range of fruits, vegetables, nuts, seeds, sprouted grains, cold-pressed oils, and fermented foods. The goal is to eat whole, uncooked, plant-based meals that preserve nutrients and enzymes.
❓ What food do we eat when raw?
Common raw foods include:
- Fruits like berries, bananas, and apples
- Vegetables like carrots, zucchini, and spinach
- Nuts and seeds, often sprouted
- Fermented foods and raw superfoods
❓ What is the 7-day raw food diet?
It’s a one-week raw food challenge where you eat 100% raw meals each day. Many use it to reset digestion, detox, or kickstart a healthier lifestyle. Expect energy boosts and lighter digestion.
❓ Which of the following food is eaten as raw?
Common raw items:
- Carrots
- Apples
- Spinach
- Almonds
- Sprouted lentils
Avoid items like raw potatoes or eggplant, which are not typically safe to eat raw.
🧠 Nutritional Considerations
While a raw food diet can be rich in vitamins, fiber, and antioxidants, it may lack:
- Vitamin B12
- Iron
- Omega-3s (unless supplemented)
- Protein (can be managed with seeds, nuts, and legumes)
You may want to take B12, D3, or algae-based omega-3 supplements if following this diet long-term.
🌱 Final Thoughts: Food to Eat on the Raw Food Diet
Exploring the world of raw foods can be both cleansing and empowering. When you know exactly what food to eat on the raw food diet, you’re more likely to stay nourished and committed.
Whether you’re easing into it or diving in for a full 7-day raw challenge, fill your plate with nature’s most vibrant and enzyme-rich foods.