No Raw Food Diet: Everything you should know to prevent food poisoning and other foodborne illnesses

If you have heard the latest trend about the No Raw Food Diet, you are at the right place to find out what it entails and whether it is something that you should consider if you are worried about food poisoning and other foodborne illnesses. The No Raw Food Diet is about eating only cooked or processed foods and steering clear of raw or uncooked items.

It includes eating cooked vegetables and meats and only pasteurised dairy products, as pasteurisation kills harmful bacteria. The idea is to ensure all foods consumed are thoroughly cooked so as to optimise digestion and minimise foodborne illnesses.

Here’s a look at what this diet includes and whether it is for you.

What is the no-raw food diet?

The No Raw Food Diet eliminates the consumption of raw foods like uncooked vegetables, raw meat, fish, and even raw dairy products. Here’s what this diet typically includes:

• Cooked vegetables: vegetables are steamed, boiled, roasted, or sautéed to ensure harmful bacteria are eliminated.


• Fully cooked meats and fish: Meats and fish must be cooked thoroughly, leaving no room for sushi or rare steaks. This significantly reduces the risk of contamination from bacteria like E. coli and Salmonella.


• Processed dairy: Only pasteurised dairy products are included, as pasteurisation kills harmful bacteria.

• Food safety: One of the primary advantages of the No Raw Food Diet is its focus on reducing foodborne illnesses. Cooking food thoroughly kills bacteria, parasites, and viruses that can cause health issues. The US Centre for Disease Control and Prevention also recommends cooking food at safe temperatures to kill harmful bacteria and prevent foodborne illnesses.

• Improved digestion: Cooking helps break down tough fibres in foods, making them easier to digest, according to Harvard Health Publishing. Vegetables like broccoli and carrots, which can be harsh to your stomach when eaten raw, become gentler on the digestive system after cooking.

Better nutrient absorption

• Some nutrients are better absorbed by the body when food is cooked. For instance, the US National Institute of Health says certain nutrients like lycopene in tomatoes are more bioavailable when cooked. Cooking carrots also enhances the absorption of the beta-carotene nutrient.

• Nutrient loss: Certain nutrients, such as vitamin C and some B vitamins, are sensitive to heat and may be reduced during cooking, according to the Cleveland Clinic. This can be a drawback of the No Raw Food Diet, as raw fruits and vegetables are rich in these vitamins.

• Loss of enzymes: Cooking can destroy some natural enzymes that aid in digestion, according to the American Journal of Clinical Nutrition. These enzymes are thought to help the body break down food more effectively.

• The No Raw Food Diet can be beneficial for people who prioritise food safety or have digestive issues with raw foods. However, it’s important to maintain a balanced diet to ensure that essential nutrients are not lost through overcooking. Consulting with a healthcare professional or dietitian can help you adapt this diet to your needs.

• The No Raw Food Diet provides a safer approach to eating by eliminating the risk of foodborne illness and enhancing digestion. While there may be some nutrient loss, the benefits of cooking for better absorption and reduced risk of contamination make this diet a viable option for those concerned with food safety. As with any diet, balance is key, and it's essential to include a variety of cooked foods to meet your nutritional needs.