Raw Food Diet

The principle of the raw food diet consists in eating exclusively uncooked food. The idea behind this is that heat destroys many of the nutrients in food. The pasteurization of food is also rejected. Raw food includes fresh and dried fruit, freshly pressed vegetable and fruit juices, salad, fresh, unheated grain, cold-pressed honey, non-roasted nuts and seeds, and cold-pressed oils. Not all raw foods are vegan and some also eat fish and meat as sushi or carpaccio (raw).


The advantage of raw food can be seen in the fact that untreated foods retain all of their vitamins, enzymes, minerals and trace elements. Raw food contains many dietary fibers, which benefits intestinal flora and digestion. Raw food also lowers cholesterol. Due to the relatively low energy density, i.e. the low calorie content in comparison to the quantity, this form of nutrition is also suitable for losing weight.

Whoever wants to try this diet should switch over slowly, so that the digestive system can get used to the unusual quantity of fiber. Otherwise it can result in digestive problems, in particular flatulence. Slow eating and thorough chewing are particularly important when eating raw food, so that the raw food can be better digested.

In addition to digestive problems, there is also the danger of nutrient undersupply, because some foods are not edible when uncooked (e.g. potatoes, green beans). Also some nutrients in the food are only released by heat (e.g. lycopene in tomatoes). Raw food lovers have to do without many valuable staple foods such as bread, rice, pasta and potatoes. The consumption of raw milk, raw eggs or meat is also dangerous. Bacteria and salmonella, which are normally killed when heated, can lead to health problems. Raw food is therefore particularly problematic in warm countries.