Have you ever considered transitioning to a raw vegan diet? It could be a great way to improve your overall health and well-being, but it may also present some unique challenges. In this article, we’ll look at the obstacles you may encounter when going raw and how you can overcome them. Read on to learn more about how to make the most of this lifestyle change!

See also  Benefits Of A Raw Vegan Diet and 13 Vegan Foods High in Niacin.


What is a Raw Vegan diet?

happy man eating vegan

A raw vegan diet is simply a vegan diet (which means animal products like dairy and dairy products, meat, fish, and eggs are off limits) that consists of unprocessed, fully raw, or shallowly cooked (under 118 degrees F) plant-based foods.

This means no roasting, steaming, or sautéing is allowed. 

If you don’t know what that should feel like, a raw plant-based meal should be cold, at room temperature, or lukewarm but not hot.

A raw plant diet mainly consists of plant foods like fruits, vegetables, raw nuts and seeds, sprouted legumes, and sprouted grains.

Challenges of Going Raw Vegan

1. Not feeling full

If you’re used to eating a lot of processed and cooked foods, switching to a raw vegan diet can be a bit of an adjustment. One thing you may notice is that you don’t feel as full after eating. This is because cooked and processed foods tend to be denser than raw fruits and vegetables.

Additionally, if the body is used to a high-fat, high-sugar diet, it may take time to adjust. And during this adjustment period, you may feel hungry more often than usual. 

However, if you stick with it, your body will eventually adjust, and you will start to feel full after eating raw vegan meals.

With that in mind, not feeling full could also result from certain nutrient deficiencies like protein and fats. These nutrients promote satiety and a low intake will make you feel like you’ve not had enough.

What to do

  • Make sure you’re eating enough calories. A raw vegan diet can be lower in calories than a diet that includes cooked foods, so you may need to eat more to feel satisfied.
  • Include plenty of healthy fats in your diet. Healthy fats will help you feel fuller longer and provide essential nutrients for your body. Good sources of healthy fats include avocados, nuts, seeds, and olives.
  • Include plenty of high-fiber foods. Fiber helps to fill you up and can be found in lots of fruits, vegetables, and whole grain sprouts.
  • Eat smaller meals more often. If you’re not used to eating large amounts of raw food, it may be easier on your digestive system to eat smaller meals more often throughout the day.
  • Drink plenty of water throughout the day. Dehydration can cause fatigue, headaches, and feelings of hunger even when your body doesn’t need food.

2. Detox symptoms

When first transitioning to a raw vegan diet, it is not uncommon to experience detox symptoms as your body adjusts to the new way of eating. These can include headaches, fatigue, skin breakouts, and general malaise. 

While detox symptoms can be unpleasant, they are usually short-lived and will dissipate as your body becomes used to the new diet. 

What to do

  • Drink plenty of water. This will help flush toxins out of your system and keep your digestive system working properly.
  • Get plenty of exercise. This will help increase circulation and help your body eliminate toxins more efficiently.
  • Take it slow at first. If you’re used to eating a standard American diet, switching to a raw vegan diet overnight is probably not going to be realistic or comfortable. Try gradually transitioning to a raw vegan diet by incorporating more and more raw foods into your meals over time.
  • Listen to your body. Pay attention to how you’re feeling and make sure you’re getting enough rest.
  • Consider incorporating green smoothies or juices into your diet, as they are packed with nutrients that can readily support detoxification.

3. Time management

It can be difficult to find the time to cook all of your meals from scratch, and meal prep can be time-consuming. If you’re not careful, you may find yourself spending hours in the kitchen every day.

What to do

  • Plan ahead: Before you start your day, take a few minutes to plan out what you will eat and when. This will help you to stay on track and avoid feeling overwhelmed.
  • Delegate: If possible, delegate some tasks to others in order to free up more time for yourself. For example, if you have kids, get them involved in meal prep or ask someone else to do the grocery shopping for you.
  • Make use of quick and easy recipes. There are plenty of delicious raw vegan recipes out there that don’t require hours of prep time. Utilize these recipes when you’re short on time, or when you just don’t feel like spending a lot of time in the kitchen.
  • Invest in some good quality kitchen gadgets such as a blender, juicer, and spiralizer to make meal prep quicker.

4. Insufficient calories

One of the main challenges of going raw is getting enough calories and nutrients. 

When you’re used to eating a lot of cooked foods, your body is used to getting a lot of calories from them. But when you switch to raw foods, you might not be getting enough calories at first. This may make you feel tired and weak.

What to do

  • Eat plenty of high-calorie fruits and vegetables, such as bananas, avocados, coconuts, and dates.
  • Include nuts and seeds in your diet. They are a great source of protein and healthy fats.
  • Make sure you are drinking enough water. Dehydration can make you feel tired and sluggish.
  • If you find yourself feeling hungry all the time, add more fat to your diet with olive oil or avocado.

5. Cravings

It’s common to crave cooked food when you first start eating a raw vegan diet. These cravings usually go away after a while, but they can be tough to deal with. 

What to do

  • Ensure you’re eating enough calories by following the abovementioned steps on “insufficient calories.” When you’re not getting enough energy from food, your body will start to crave high-calorie foods to give it a quick boost.
  • Eat regularly throughout the day. If you let yourself get too hungry, your cravings will be much harder to resist. Eat small meals or snacks every few hours to keep your hunger in check.
  • Drink plenty of water. Dehydration can sometimes be mistaken for hunger, so make sure you’re drinking enough water throughout the day. This will help keep your cravings at bay.
  • Get enough sleep. When you’re tired, your body will start craving energy-dense foods to give you a quick boost of energy. Make sure you’re getting enough sleep each night so you won’t be as likely to crave these types of foods during the day
  • Exercise regularly. This helps boost energy levels and can also help reduce stress levels, both of which can contribute to reduced cravings overall.

6. High cost

One of the challenges you may face when eating a raw vegan diet is the cost of food. Fresh fruits and vegetables can be expensive, and buying organic can add even more to your grocery bill. 

So if you’re used to eating processed foods, switching to a raw vegan diet can be a shock to your budget.

What to do

  • Shop at farmers’ markets and online retailers for discounts
  • Buy in bulk when possible
  • Grow your own fruits and vegetables
  • Preserve fruits and vegetables when they’re in season

7. Social pressure

When you make the switch to a raw vegan diet, you may find yourself feeling a bit of social pressure. 

Here are a few challenges you may face:

You may be the only one in your group of friends or family who is eating raw vegan. This can make meals and gatherings difficult, as you may feel like you have to explain your choices or stick to eating by yourself.

You may find it hard to eat out at restaurants, as most menu options will not be suitable for your diet. This can be frustrating, especially if you’re with others who are able to order what they want.

You may get comments from others questioning your dietary choices or even making fun of them. This can be tough to deal with, but try to remember that you’re doing what’s best for your body and health!

What to do

  • Be confident in your decision to be a raw vegan.
  • Find supportive friends or family members who will respect your choices. Spending time with people who understand and support your lifestyle can help reduce the amount of social pressure you feel.
  • Avoid situations where you know you will be pressured to eat something you don’t want to. If you’re not comfortable being around certain foods, it’s okay to politely decline or leave the situation altogether.
  • Speak up. If you’re comfortable doing so, let those around you know that you’re following a raw vegan diet and why it’s important to you. This can help educate others about the benefits of this way of eating and might even inspire them to try it.
  • Be prepared. When you know you’ll be in a situation where there will be food that isn’t raw or vegan, come prepared with your own snacks and meals so that you’re not left feeling hungry or tempted.

8. Adjusting to new flavors and textures

If you’re new to a raw vegan diet, the sudden lack of familiar flavors can be a big adjustment. But it’s also an opportunity to explore new flavors and find new favorites.

What to do

  • One way to ease into this transition is to start with dishes that mimic familiar flavors. For example, if you’re missing your morning oatmeal, try blending up some oats with fruit and plant milk or water to create a thick smoothie. Top it with nuts and seeds for extra flavor and texture.
  • Or, if you’re hankering for a comfort-food favorite like macaroni and cheese, spiralize some zucchini or sweet potato noodles and make a creamy cashew cheese sauce to pour over them.
  • Once you’ve found some recipes that suit your taste buds, experiment with adding new ingredients to them. Slowly branch out and try incorporating more unfamiliar fruits and vegetables into your diet. With time, you’ll develop a whole new repertoire of go-to recipes that are both delicious and nutritious

Raw Vegan Foods that Nourish Your Body

Raw foods are packed with nutrients that your body needs to function properly. 

When you eat raw foods, your body can more easily absorb the vitamins, minerals, and other nutrients that it needs. 

Raw foods are also lower in calories and fat than cooked foods, so they can help you lose weight or maintain a healthy weight.

Some of the best raw foods for your health include: 

1. Fruits
  • All sorts of raw or ripe fruits
  • Dehydrated fruits
2. Raw vegetables
  • Leafy greens like kale and spinach
  • Cruciferous veggies like broccoli, cabbage, and cauliflower
  • Starchy vegetables like sweet potatoes
  • Colored vegetables like tomatoes, beets, and carrots
3. Raw nuts and seeds
  • Blanched, roasted, or salted versions are not allowed in a raw food diet
  • Raw nut butters and nut milk, or not processed at temperatures not more than 118 degrees F
4. Sprouts
  • The best sprouts to include are raw, unrefined buckwheat, lentils, and chickpeas

Fruits and vegetables are excellent sources of vitamins, minerals, and fiber. Nuts and seeds are good sources of protein, healthy fats, and fiber. Sprouts are a great source of vitamins A, C, and K, as well as minerals like iron and magnesium.

Eating a variety of raw foods is the best way to get all the nutrients your body needs. However, if you’re not used to eating raw foods or if you have trouble digesting them, start slowly and increase your intake as your body adjusts.

Vegan Dishes To Try:


  1. Raw Vegan Sushi (Gluten- Free, Paleo)
  2. Raw Zucchini Hummus
  3. Vegan Lasagna
  4. Vegan Gluten-Free Pumpkin Pie

Final Thoughts

Going raw can be a difficult transition to make, but with the right mindset and dedication, it is possible. By understanding what will make this journey easier, you can better prepare yourself for success. 

Researching recipes, creating a meal plan, stocking up on healthy snacks, and learning how to shop smarter are all important steps that will help you face the challenges of going raw. 

Remember that small changes add up, and every day brings you one step closer to meeting your goals – so stay positive and don’t give up!

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