There is more than just fruit and veggies in Raw Food Diet

Now you know how to get started with Raw Food Diet, but let’s see what you can eat! There are so many options for eating foods raw either in their natural state or using special techniques to process them. This is not a complete list (and we’re not including obvious foods like fruit and veggies) however, but a good starting point for anyone going on the raw food journey.

Raw Food Diet: What you can eat

Here is a short list with what you can eat and what works with the Raw Food Diet:


Whole grains are all permitted on the raw food diet but need to be germinated or sprouted:

  • Millet
  • Buckwheat groats
  • Kamut
  • Quinoa
  • Oats
  • Wheat germ
  • Spelt
  • Wild rice

Beans and Legumes

Some raw beans can be eaten after they have been soaked and sprouted.

  • Chickpeas
  • Lentils
  • Mung beans


Raw sources of fat include the following:

  • Avocados
  • Avocado Oil
  • Raw coconut oil
  • Raw coconut butter
  • Cold-pressed extra virgin olive oil
  • Chia oil
  • Raw flaxseed oil
  • Raw hempseed oil

Nuts & Seeds

Nuts are a nutritionally rich food containing most of the vitamins and minerals that you need in a raw diet.

  • Almonds
  • Brazil nuts
  • Cashew nuts
  • Hazelnuts
  • Macadamias
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts
  • Pumpkin seeds
  • Hemp Seeds
  • Flax seeds
  • Sesame seeds
  • Poppy seeds
  • Sunflower seeds
  • Psyllium seeds 
  • Chia seeds


Aside from purified water, raw foodists drink several other beverages. You can check our articles about the best smoothies and juices you can drink in your Raw Diet.

  • Barley grass juice
  • Raw vegetable or fruit juice
  • Young coconut water
  • Wheatgrass juice
  • Spirulina Juice
  • Turmeric Water
  • Lemon and Cucumber Water
  • Tomato Juice

Fermented Foods

Foods produced by fermentation are permitted on the raw food diet.

  • Coconut kefir
  • Coconut yogurt
  • Kimchi
  • Miso paste
  • Sauerkraut
Raw Food Diet: What you can eat

Herbs, Spices, and Condiments

While table salt is not permitted on the raw food diet, Himalayan salt and Celtic sea salt is allowed, along with other seasonings:

  • Apple cider vinegar
  • Basil
  • Bragg’s Liquid Aminos
  • Cayenne 
  • Chives
  • Raw chocolate
  • Ground cinnamon
  • Cumin, ground or seeds
  • Curry powder
  • Dill
  • Ginger root
  • Nama shoyu (raw soy sauce)
  • Parsley
  • Vanilla beans
  • Vinegar


Most sweeteners are processed and not truly raw, but the following are permitted:

  • Coconut nectar
  • Date sugar
  • Mesquite powder
  • Raw agave nectar
  • Raw honey
  • Stevia powder
  • Yacon syrup
  1. Any reason you left out Raw Nuts and Seeds? Raw Almonds, Walnuts, Brazil Nuts etc, Hemp Seeds, Flax and Chia Seeds etc. They have Protein, good fats such as Omega 3, Vitamins including vit E and Minerals. They also have fibre, and Brazil nuts have all your selenium needs covered.

    1. Hi Emma, thanks for your comment! You are absolutely right, we have added them to the list now. We are actually preparing a new in-depth article about nuts, so stay tuned and thanks for contributing! 🐿

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