The raw carrot salad our editor keeps making

As a wellness editor, I (perhaps unsurprisingly) often find myself down some sort of rabbit hole or other on the wellness side of TikTok.

If you’ve been there recently, you may have seen creators talking about viral raw carrot salad.

The recipe itself is super simple, almost ridiculously simple in fact. Raw carrots grated with a little salt and oil, sometimes with a drizzle of apple cider vinegar. Great, you might think, what’s so special about it? Surely this is just another fad train?

Well, it turns out the interest surrounding it goes way beyond taste. Some swear by it for digestion, others love it for skin healthand others do it daily because of the conversation around hormones and estrogen balance.

Obviously I had to try it. Here’s what we know now about the raw carrot salad trend and its potential benefits — plus my own easy raw carrot salad recipe (and its secret ingredient) to steal.

Why is everyone talking about raw carrot salad?

The popularity of raw carrot salad for its hormones comes largely from the work of Ray Peat, nutrition researcherwho suggested that raw carrots contain unique fiber that can help bind excess estrogen and toxins in the digestive tract so that they can be excreted from the body.

The theory centers on the idea that maintaining gut health and regular elimination can also support hormonal balance.

THE nutritional composition of raw carrots is quite rich – they contain insoluble fiber, which helps move waste through your digestive system. They also contain compounds with mild antimicrobial properties, which some people believe may contribute to a healthier gut environment.

On TikTok and wellness forums, many of you report noticing improvements in areas like bloating, digestion, skin clarity, and feeling less “bloated” after regularly eating raw carrot salad.

That said, let’s be realistic. Raw carrot salad’s strongest estrogen claims are based more on nutritional theories than large-scale clinical studies. There is currently no extensive scientific research directly proving that raw carrot salad reduces estrogen levels in humans.

Yet the ingredients themselves are nutrient-dense, affordable, and easy to include in your routine. I know I always have a carrot somewhere in the bottom of the crisper drawer of my refrigerator.

Benefits of Raw Carrot Salad

The benefits of raw carrot salad that people talk about most often include:

Promote digestion

Raw carrots are rich in fiber, which was shown to help support bowel movement regularity and digestive health. A healthy digestive system also plays a role in how your body processes and eliminates hormones.

Helping you feel fuller for longer

Foods high in fiber can help with satiety, making raw carrot salad a satisfying addition to lunch or dinner.

Provide antioxidants

Carrots contain beta-carotene, which your body converts into vitamin A. Vitamin A supports healthy skin, eyes, and immune function – you’ll know this if you’re also on the “eat your skincare” side of social media!

However, studies like this suggest that eating cooked or juiced carrots is better for absorbing beta-carotene than in their raw form.

Raw carrot salad for hormones?

This is the benefit that made the salad go viral. A type of fiber called lignin in raw carrots may help support estrogen metabolism and excretion through the intestine.

Again, research in this area is still limited, and hormonal health is influenced by many factors, including stress, sleep, nutrition, movement, and underlying health conditions – although it was shown that a diet rich in fiber can contribute to better estrogen regulation.

So the theory is kind of there.

Why add sesame oil?

You’ll often see sesame oil recipes for raw carrot salad online because sesame oil helps make the salad more satisfying.

The nutty flavor pairs particularly well with the crunch of raw carrots. Earn.

Sesame oil also contains healthy fats, important for overall hormonal health. Fat was also shown to help your body absorb certain nutrients, including fat-soluble vitamins like vitamin A from carrots.

My raw carrot salad recipe (to save for your weekly snack rotation)

My version takes less than five minutes and works well as a quick side dish with dinner or as an afternoon snack. Plus, it’s a useful way to use up any leftover carrots that might be hiding in your fridge.

Ingredients

• 2 medium raw carrotspeeled into ribbons (I just use my peeler for that, nothing fancy)
• 1 teaspoon of sesame oil
• Pinch of sea salt
• 3 teaspoons of nutritional yeast (My secret addition – don’t knock it until you try it!)
• Optional: sesame seed garnish

How often should you eat raw carrot salad?

Many TikTok users who follow the trend eat it once a day.

I make this several times a week, just because I really like the crunch and the taste.

Critical moment – ​​grades?

So what are the benefits, you ask. Am I metabolizing my estrogen better? Tbh, I have no idea. But do I feel full longer and snack a little less in the afternoon? I think so!

As with any wellness trend, it’s (literally) one to take with a grain of salt. Think of it as a way to regularly add fiber-rich vegetables to your diet, which is generally a good habit, rather than relying on one specific food as a quick fix.

Beware of SCI girls, or those who struggle with high-fiber foods – it may help to start with smaller portions and see how your body reacts.

Did you like this piece? Read this one next, to learn more about the science: The importance of gut health – what your gut microbiome can tell you about your well-being