What eating raw vegetables does to your gut

There are two types of people: those who love their vegetables raw and those who can’t stand anything uncooked. They often debate which option is healthier—raw veggie enthusiasts argue that they’re more nutritious, while those who prefer cooked vegetables point to potential pesticide residues.
In the quest for healthier eating and reaching weight goals, many people are choosing salads over full meals. However, it’s worth questioning whether you should eat your vegetables raw and what impact they might have on your gut health.
“Eating raw vegetables has been celebrated for its health benefits since ancient times. According to Ayurveda, raw foods, particularly vegetables, are considered satvik in nature, meaning they promote purity and vitality in the body,” says Dr Preeti Seth, a Delhi-based nutritionist and founder of Pachouli Aesthetics and Wellness.
She adds that from a modern nutritional perspective, raw vegetables retain heat-sensitive vitamins and enzymes.
Here are a few reasons why raw vegetables are great:
Adding to this, Edwina Raj, head of services, clinical nutrition and dietetics, Aster CMI Hospital, Bengaluru, states that the fibre present in raw vegetables prevents constipation, helps maintain gut health, reduces blood sugar and cholesterol, and gives you a feeling of fullness, which can help you eat less food, thus aiding in weight loss.

Raw vegetables can be a healthy addition to your diet (Photo: Getty Images)

Meanwhile, Silver Sethi, a dietician at SCI Hospital and Six Sigma Clinic, Gurugram, feels that raw veggies are vital for good health and extremely beneficial for our body’s overall well-being.
“They can work as a protective shield against numerous health issues such as low immunity, low iron and calcium counts, hypertension, diabetes, obesity, skin health, and gut-related problems,” she adds.
However, it is necessary to understand that some vegetables should not be eaten raw because they can contain substances that are harmful to your health, such as oxalates, solanine, or chemical residues.
Discussing the nutrient-wise differences between raw, boiled, and cooked vegetables, Dr Bhuvan Shetty, consultant gastroenterologist and hepatologist, Gleneagles BGS Hospital, Bengaluru, shares that how you prepare your veggies makes a real difference.
For a well-rounded diet, the doctor recommends a mix of both raw and lightly cooked vegetables.
To this, Edwina Raj adds that cooked vegetables are easier to digest since the cooking process helps break down the cell walls of vegetables, making it easier for your body to digest and absorb nutrients.
The cooking process also helps kill bacteria and makes the food safe for consumption. The taste of vegetables such as carrots, beetroot, and gourds improves through caramelisation and browning, and the antioxidant bioavailability is better after cooking.
According to Dr Shetty, adding raw vegetables to your diet can be great for your gut health, primarily because of their high fibre content.
“However, if you have a sensitive digestive system, you might experience bloating or gas from raw veggies. If that’s the case, starting with smaller portions or mixing raw with cooked options can help ease any discomfort,” he mentions.
“The concern over parasites, bacteria, and pesticides is real, especially with increased chemical usage in modern farming. Research confirms the risks of pesticides and harmful pathogens like E coli and Salmonella that can be present on raw vegetables,” says Dr Seth.
Edwina Raj agrees, “Raw vegetables carry a high risk of contamination through harmful microorganisms and pesticide load if hygiene standards and proper storage practices are not maintained.”
Further, Silver Sethi shares that parasites like toxoplasma and giardia can be transmitted through contaminated soil, leading to infections. Pesticides used in agriculture may also linger on the surface of vegetables, potentially causing long-term health issues like hormone disruption or even cancer with chronic exposure.
Now, if you wish to eat your vegetables raw, make sure that they are washed, peeled, and hygienically cut and stored. Soaking vegetables in a mixture of water, salt, or vinegar can help eliminate potential contaminants and harmful organisms.

Cleaning vegetables properly is essential for maintaining food safety and reducing the risk of food-borne illnesses (Photo: Getty Images)

Raw vegetables should be consumed immediately or within a couple of hours after they are freshly cut and tossed with dressing. They can be refrigerated below 5 degrees Celsius and discarded if they turn soggy or mushy with a bad odour.
Experts recommend that a combination of both cooked and raw vegetables is better than consuming only raw vegetables.