Raw food can be a great source of whole, unprocessed nutrients. Many foods need to be cooked to make them easier to eat, enhance flavours and reduce the risk of infection. But there are raw foods that can be great for gut health. Research published in Medical News Today found that cooking food changes its bacterial makeup which can affect gut health. Cooking alters the physiology of plants, making them react differently to existing gut bacteria. Some scientists speculate that this is why people lose weight on a raw food diet.
If you decide to start a raw food diet, they can change your gut health for the better or worse. Choosing which raw foods are best for your gut health can help boost your immune system, your inflammation response, and your mental health. Raw foods can be highly nutritious and have fewer processing chemicals. In addition, they can improve digestion, increase energy levels, and clear skin. However, some raw foods carry the risk of infection, and reduced nutrition from not eating a balanced diet and some people who eat a raw vegan diet can experience deficiencies you get from not eating meat.
Best raw foods for your gut
1. Sauerkraut
This is a popular dish that is often used as a dressing but can also be eaten as a salad. It contains finely cut white cabbage fermented in brine but can also be seasoned with garlic or preferable spices. When sourcing sauerkraut, it’s important to ensure you don’t eat packaged sauerkraut that has preservatives. If you’re eating sauerkraut for weight loss, avoid adding sugar.
Sauerkraut helps with digestion because it helps create a stronger gut lining. This helps prevent toxic substances from leaking from your gut into your system. This is what creates an immune response. Sauerkraut contains probiotics that help balance your gut microbiome and reduce the growth of harmful gut bacteria. It also reduces bloating and indigestion. Fermented Foods: How To Make Sauerkraut And Why You Should Add This Cabbage Dish To Your Diet
2. Kimchi
This is a popular Korean side dish from a group of dishes called banchan. Kimchi is ordinarily prepared with cabbage and radishes. People also add a Korean spice known as gochujang, vinegar, fish sauce, Korean pears, and garlic. You can make some alterations based on your preferences. Cabbages in Kimchi are fermented for days before serving. You can also get kimchi from Asian restaurants.
Kimchi is nutrient-dense, especially if made using Chinese cabbage, which has 10 minerals and over 30 amino acids. Kimchi gets its distinct sourness because the lactobacillus is used to break down sugars into lactic acid. This provides probiotics to the gut microbiome which helps improve digestion, mental health, immunity, and skin health. Fermented kimchi also has high fibre content and few calories, which aids in weight loss.
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3. Asparagus
This is a vegetable that is often eaten lightly roasted or sauteed. However, asparagus can be eaten raw. Uncooked asparagus also contains more calcium than cooked asparagus. This vegetable is a nutritional powerhouse regardless of how it’s prepared. It only loses its nutritional value when overcooked. Raw asparagus also contains natural enzymes that aid digestion. Asparagus does carry the risk of bacterial contamination. It’s important to ensure it’s thoroughly cleaned before eating.
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4. Pineapple
Fruit is typically eaten raw but pineapple is a fruit often used in cooking. Some people roast it and then coat it with cinnamon sugar to serve as dessert. This breaks down the enzyme bromelain which helps break down protein from larger food molecules into smaller peptides. Raw pineapple also helps reduce inflammation in the gut and protects the gut lining. Health Benefits Of Pineapples
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5. Onion and garlic
These are aromatic bulbs that greatly enhance the flavour of food. They form the mirepoix for most savoury dishes. However, raw onions can also be beneficial for your gut health. They are a great source of prebiotics and antioxidants that help boost the body’s immune system. Raw garlic also contains prebiotics which boost the protection of the gut lining. Crushed garlic contains allicin which is a powerful immunity-boosting compound. 6
Lifestyle: 10 Health Benefits Of Adding Garlic To Your Food
6. Apple cider vinegar
Raw apple cider vinegar helps stimulate digestive food juices. It also reduces the growth of harmful gut bacteria because it has antimicrobial properties. Add apple cider vinegar to salad dressings or roasted veggies.
Health: 15 Proven Benefits Of Apple Cider Vinegar
7. Ginger
This is one of the most nutrient-dense rhizomes. It has a strong pungent taste and is also added as an aromatic to savoury dishes. Ginger is a versatile spice that can also be used in drinks and desserts. Crushing or dicing raw ginger into smoothies or salads helps relieve nausea and gut problems. It also prevents bloating and indigestion.
Other foods you can try are Kefir, oats, kombucha, coconut water and coconut, and yoghurt.
Raw foods that are bad for your gut
1. Milk
Raw fresh milk is extremely dangerous. It carries the risk of tuberculosis infection. It also contains listeria which can lead to food poisoning and pregnancy complications. Milk is better to drink pasteurized or fermented into yoghurt or kefir. Benefits Of Golden Milk – Turmeric Milk And How To Make It
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2. Seafood and fish
Raw seafood and fish are a common delicacy worldwide. From sushi to ceviche to caviar to oysters, raw seafood is popular because of its rich flavours and textures. Some of them can be very harmful to gut health. This is due to bacteria known as vibrio which can cause diarrhoea and vomiting. It can also lead to skin lesions and blood infections. Freshwater fish can also contain tapeworms. Raw seafood can also contain pollutants such as methylmercury, a mercury compound that increases the risk of cancer, compromising the immune system and reproductive issues.
You can eat raw seafood safely by ensuring you only get it from trusted establishments. Food preparation needs to be thorough enough to kill any parasites. Freezing it can also help reduce the harm from raw seafood and fish. Avoid fish that smells funky or like ammonia. Look for fish with clear eyes and with healthy pink gills.
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3. Eggs
You come across raw eggs in your diet more often than you think. Dressings like mayonnaise are made using raw eggs. Some dishes are also served with raw egg yolk like beef tartare. In addition, some people use raw eggs in protein shakes. Raw eggs also have a lot of protein content, fats, antioxidants, and minerals.
Raw eggs also carry the risk of salmonella poisoning. Eggs contract salmonella while they’re inside the egg or when they are exposed to salmonella from outside the shell. Contamination can also happen during food prep or storage. You can safely eat raw eggs by ensuring they’re pasteurized. Keep eggs refrigerated. Health: The Benefits And Dangers Of Eating Eggs
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Check out:
Raw Food Diet – Types, Benefits And Risks
Lifestyle: 6 Ways To Improve Your Gut Health
Health: Different Types Of Probiotics You Need To Know About
Health: Different Types Of Prebiotics You Should Know About
Daily Habits That Could Be Ruining Your Gut Health
Common Myths and Misconceptions About Gut Health
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