The raw carrot salad our editor can’t stop making

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

If you’ve been there lately too, you might’ve seen creators talking about the viral raw carrot salad. 

The recipe itself is super simple, almost ridiculously simple in fact. Shredded raw carrots with some salt and oil, sometimes with a dash of apple cider vinegar. Great, you might think, what’s so special about it? Surely it’s just another hype train?

Well, it turns out that interest around it goes far beyond taste. Some swear by it for digestion, some love it for skin health, and others are making it daily because of the conversation around hormones and estrogen balance.

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

Why is everyone talking about raw carrot salad?

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

The theory is centered on the idea that supporting gut health and regular elimination may also support hormone balance.

The nutritional composition of raw carrots is pretty 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 help support a healthier gut environment.

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

That said, let’s be real with it. The strongest claims around raw carrot salad for estrogen are based more on nutritional theories than large-scale clinical studies. There currently isn’t extensive scientific research directly proving that raw carrot salad lowers estrogen levels in humans.

Still, the ingredients themselves are nutrient-dense, affordable, and easy to include in your routine. I know I’ve always got a carrot somewhere in the bottom of the vegetable drawer in my fridge.

Raw carrot salad benefits

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

Supporting digestion

Raw carrots are high in fiber, which has been shown to help support regular bowel movements and digestive health. A healthy digestive system also plays a role in how your body processes and removes hormones.

Helping you feel fuller for longer

Fiber-rich foods can help with satiety, making raw carrot salad a satisfying addition to lunch or dinner.

Providing antioxidants

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

However, studies like this one suggest that eating cooked or juiced carrots are better for absorbing the beta-carotene than in their raw format.

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 gut.

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

So, the theory is kind of there.

Why add sesame oil?

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

The nutty flavor works especially well with the crunch of raw carrots. Win.

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

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

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

Ingredients

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

How often should you eat raw carrot salad?

Many TikTok users who follow the trend eat it once daily.

I make it a few times a week, just because I really love the crunch and the taste. 

Crunch time – any notes?

So what of the benefits, you ask. Am I metabolising my estrogen better? Tbh, I have no idea. But am I feeling fuller for longer and a bit less snackish in the afternoons? I think so!

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

Heads up for the IBS girlies, or those who struggle with higher-fiber foods – it may help to start with smaller portions and see how your body responds.

Liked this piece? Read this one next, for more of the science: The importance of gut health – what your gut microbiome can tell you about your wellbeing