The raw food diet has been around since the 1800s, but has surged in popularity in recent years.

Its supporters believe that consuming mostly raw foods is ideal for human health and has many benefits, including weight loss and better overall health.

However, health experts warn that eating a mostly raw diet may lead to negative health consequences.

This article reviews the good and bad of the raw food diet, as well as how it works.

How to Follow the Raw Food Diet

To follow the raw food diet, make sure at least 75% of the food you eat is raw.

Most raw food diets are made primarily of fruits, vegetables, nuts and seeds. Grains and legumes are often permitted as well, but usually need to be soaked or sprouted before you eat them.

Foods To Eat

  • All fresh fruits
  • All raw vegetables
  • Raw nuts and seeds
  • Raw grains and legumes, sprouted or soaked
  • Dried fruits and meats
  • Nut milks
  • Raw nut butters
  • Cold-pressed olive and coconut oils
  • Fermented foods like kimchi and sauerkraut
  • Seaweed
  • Sprouts
  • Raw eggs or dairy, if desired
  • Raw meat or fish, if desired

Foods to Avoid

  • 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