Thanks to tiktok, raw carrot salad is majorly trending, and as a certified nutrition + hormone health coach, this is one trend I can get behind!

It’s a simple habit to incorporate into your routine, effective at detoxing excess estrogen and supporting hormone balance, AND can be super delicious to boot (perhaps most important? lol).

Snag all of the benefits, tips and super easy and tasty raw carrot salad recipes below. 

 

WHAT IS THE RAW CARROT SALAD TIKTOK TREND?

The raw carrot salad was originally developed by Dr. Ray Peat, a biologist who specializes in hormone physiology, as a way to support hormonal balance.

According to Dr. Peat, raw carrots contain a unique fiber that binds to endotoxins and excess estrogen and safely eliminates them from the body. 

The raw carrot salad theory later went viral on tiktok, with more than 8.6 million views. 

 

RAW CARROT SALAD BENEFITS

According to Dr. Peat’s research, he found that when his female patients consumed a raw carrot salad once or twice daily, they experienced the following benefits: 

+ Safely Detoxes Excess Estrogen

Excess estrogen, otherwise known as estrogen dominance, is a common hormonal imbalance women experience which includes a variety of symptoms (painful and heavy periods, cramping, pms, acne, weight gain, headaches, etc.)

Raw carrots contain a unique fiber that effectively binds to excess estrogen in our intestines and helps the body safely eliminate it via our bowels, helping to reduce uncomfortable menstrual cycle symptoms. 

+ Safely Eliminates Endotoxins

Just like with estrogen, the raw carrots’ unique fiber is also highly effective at binding and safely eliminating endotoxins, also known as Lipopolysaccharides (LPS). These inflammatory bacterial toxins are most often accompanied by an infection or intestinal permeability (leaky gut) and are often associated with hormonal imbalance. 

+ Promotes Regularity + Boosts Digestion

The high amount of fiber contained in raw carrots is effective at assisting the body with regular bowel movements, which is how we safely eliminate excess estrogen and endotoxins. Additionally it works to increase gut transit time, meaning you’re more effectively digesting and eliminating your food (aka less bloat/constipation/digestion discomfort). 

+ Supports Optimal Liver Health

Approximately 70% of hormonal conversion takes place in the liver, making this organ THE gateway to efficient energy production and hormonal balance. When the liver is overburdened (due to chronic exposure to toxins, alcohol, medications, caffeine, stress, etc.) it has a really hard time keeping up with the demand for detoxification and hormone conversion. 

Enter in the raw carrot salad, which assists the liver and GI tract in detoxification via elimination of excess estrogens and endotoxins. This reduces the heavy load the liver carries, helping to mitigate symptoms such as low metabolic function (low thyroid), pms, fatigue and bacterial overgrowth. 

+ Boosts Thyroid Function

When you support liver function, you also naturally boost thyroid function, as one of its many roles is to convert inactive thyroid hormone T4 into its active version T3. This works to boost metabolic function, energy production, cognitive function, hair and skin quality and so much more. 

+ Boosts Gut Health

Raw carrots produce anti-bacterial and anti-fungal substances that help prevent bacterial and fungal overgrowth in the intestine (and gut health is directly linked to hormone health!)

+ Reduce Hormonal Imbalance Symptoms, including: 

Because raw carrots work to support liver, thyroid and gut health as well as safely eliminate excess estrogen and endotoxins that can negatively impact hormones, consuming a raw carrot salad daily can reportedly help with the following:

• + Reduce PMS
• + Reduce Period Pain
• + Reduce Metabolic Stress
• + Reduce Headaches/Migraines
• + Reduce Anxiety/Depression
• + Reduce Bloat/Breast Tenderness
• + Reduce Skin Rashes/Acne
• + Reduce Fatigue/Brain Fog

 

RAW CARROT SALAD INGREDIENTS

While I love customizing the raw carrot salad to make it super delicious, the original raw carrot salad recipe contains a few simple ingredients:

+ Raw Carrot

Dr. Peat’s recipe calls for 1-2 large raw carrots, shredded lengthwise, to reap the benefits listed above. 

+ Apple Cider Vinegar

The acetic acid of raw apple cider vinegar helps to increase the germicidal effect of the carrot fibers. White or red vinegar, as well as lemon juice are all effective alternatives. 

+ Unrefined Coconut Oil or Extra Virgin Olive Oil

Using an oil rich in saturated fat such as coconut, olive or avocado oil also helps to further reduce bacterial overgrowth in the digestive tract. 

+ Sea Salt

Sea salt contains trace minerals important for thyroid function, as well as elevates the taste. 

 

HOW TO MAKE RAW CARROT SALAD

One of the reasons why I love the raw carrot salad is because it’s so simple to make! The key is to use 1-2 rinsed and dried organic raw carrots (cooking them destroys the fibers) and shred them lengthwise using a grater (this is said to help with the creation of “long” fibers). Once your carrots are shredded, drizzle on a teaspoon of olive or coconut oil, a teaspoon of apple cider vinegar and a sprinkle of sea salt. See below for my favorite recipes!

HOW TO CONSUME THE RAW CARROT SALAD

In order to reap the purported benefits of the raw carrot salad, it’s important to consume consistently, i.e. daily. It is also said it works best on an empty stomach to help with gastrointestinal absorption. I personally like to enjoy it as an “appetizer” before dinner or add a bunch of yummy ingredients to it like jammy eggs, cucumber, feta, avocado, herbs etc.) to make a big lunch salad (see recipe below). 

RAW CARROT SALAD SIDE EFFECTS

It’s important to note that some people with severe hypothyroidism may have a hard time converting the beta carotene in the carrot to usable Vitamin A (retinol). This can typically be resolved by rinsing your carrot after it’s shredded to wash any excess beta carotene off. Additionally, you’ll want to avoid cooking the carrot which can release beta-carotene, contributing to that anti-thyroid effect. 

RAW CARROT SALAD FAQ’S

Can I eat just the carrot?

Yes! Because the raw carrot is the main hormone balancing ingredient, you can substitute the raw carrot salad for a raw peeled carrot daily. That being said, the carrot combined with the oil and vinegar of the salad works to further promote the gut and hormone health benefits. 

Can I cook the carrots?

No! Cooking the carrots destroys the fibers needed to eliminate excess estrogen and endotoxins. Additionally, cooking the carrots releases beta carotene that can have a negative impact on the thyroid. 

Can I use a different oil?

Yes, but you want to stick with oils low in polyunsaturated fats and avoid those like canola, sunflower, soybean, safflower, corn, etc. which can trigger inflammation and suppress thyroid function. Extra virgin olive oil, organic unrefined coconut oil or avocado oil are best. 

Can I use a different vinegar?

Yes! Apple cider, red and white vinegars all are considered antiseptic agents that work to reduce bacterial overgrowth. 

How often should I eat raw carrot salad?

In order to reap the full benefits (listed above), Dr. Peat recommends eating the raw carrot salad daily. 

When should I eat raw carrot salad?

It’s said to best eat the raw carrot salad on an empty stomach in order to increase gastrointestinal absorption. You can try eating it as an appetizer before lunch and dinner or turning it into a big lunch salad by adding jammy eggs, avocado, cucumber, herbs, seeds, etc. 

Can I add other ingredients to a raw carrot salad?

Absolutely, you just want to make sure they are hormone-health promoting ingredients such as high quality protein (eggs, chicken, fish, etc.) , fats (avocado, nuts, seeds, etc.) and fiber (veggies and fruit). 

Should I eat raw carrot salad on it’s own or with a meal?

It’s said to best eat the raw carrot salad on an empty stomach in order to increase gastrointestinal absorption. You can try eating it as an appetizer before lunch and dinner or turning it into a big lunch salad by adding jammy eggs, avocado, cucumber, herbs, seeds, etc. 

What about plant toxins?

Some people with more severe metabolic and gut health issues are sensitive to plant toxins called oxalates. They can build up in our tissues when we don’t have the right nutrient levels (vitamin K, retinol) leading to reactions to high oxalate foods. Because most of the plant toxin is in the outer skin layer, peeling and discarding the outer layer first works to reduce the plant toxins. Additionally you can try using fermented carrots, which helps to further breakdown some of the oxalates. 

Does raw carrot salad help with gut health?

Yes, see above under benefits.

Does raw carrot salad help with estrogen detox?

Yes, see above under the benefits section for more info. 

Does raw carrot salad help with menopause?

Because estrogen dominance is a common hormonal imbalance associated with peri-menopause (the transition to menopause) due to a natural reduction in progesterone production, and raw carrot salad works to remove excess estrogen, it is believed to be a helpful tool for menopause. 

 

IS THE RAW CARROT SALAD RIGHT FOR YOU?

Before trying any new recipe, wellness trend, supplement, etc. I always encourage each individual to check in with themselves and what works best for you and your needs. If you are experiencing symptoms of estrogen dominance, low thyroid, or digestive issues (such as constipation), the raw carrot salad could be a helpful tool to help you reduce symptoms and support overall hormonal health, thanks to Dr. Peat’s research and vast anecdotal evidence (keep in mind with any new “trend” there’s usually not a lot of science to back it up as it takes years to conduct studies). 

Also if a raw carrot salad daily sounds like way too much “carrot” for you, I encourage you to start by consuming it during the follicular and ovulatory phases of your menstrual cycle, when estrogen is rising and at its peak. 

Lastly, I want to emphasize I am NOT a doctor and you should always check in with yourself first, as well as a medical practitioner if you are currently taking medications or dealing with other medical conditions.

MORE GUT + HORMONE HEALTH RESOURCES 

+ 9 Tips To Naturally Support Estrogen Detox

+ How To Boost Gut + Hormone Health Naturally

+ Hormone Balancing Foods To Eat For Each Phase of Your Menstrual Cycle (+ chart!)

 

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