Ray Peat's Raw Carrot Salad for Health in our Home
- Carmen Fourie
- Apr 11
- 4 min read
6 years of eating Ray Peat's raw carrot salad on a regular basis in our home and in today's blog I will be sharing why we eat it, how we eat it, variations you can try, some alternatives to alternate it with and a little side note to be mindful of.
Why We Eat It: Benefits of the Ray Peat Raw Carrot Salad
Detoxifies Excess Estrogen: The unique fiber in raw carrots binds excess estrogen, helping it exit the body, which supports hormonal balance. Peat noted, “The carrot, eaten raw, has a very special kind of fiber that binds toxins, especially estrogen, and carries them out of the body.”
Reduces Gut Endotoxins: Carrot fiber lowers the absorption of harmful endotoxins from gut bacteria, easing digestive stress and boosting metabolism. “The carrot’s fiber is uniquely able to reduce the absorption of endotoxins from the intestine,” Peat wrote.
Supports Digestion: The fiber acts like a gentle broom, promoting regular bowel movements and a cleaner gut, as Kate Deering emphasizes in her work on pro-metabolic nutrition.
Stabilizes Energy: By improving gut health, it helps maintain steady energy levels, reducing mid-afternoon slumps.
Anti-Inflammatory: Carrots’ nutrients, paired with healthy fats like coconut oil and reduce inflammation, supporting overall vitality.
Who is Ray Peat?
Dr. Ray Peat was a biologist and nutrition researcher known for his unconventional, bioenergetic approach to health. With a Ph.D. in biology from the University of Oregon, he spent decades exploring metabolism, hormones, and nutrition, challenging mainstream dietary dogmas. Peat emphasized foods and lifestyle choices that support thyroid function, reduce inflammation, and balance hormones, like his famous raw carrot salad for detoxifying excess estrogen. His work, shared through essays, interviews, and newsletters, inspires a dedicated following seeking holistic, science-backed wellness.
A good source of Ray Peat's work if Kate Deering's book - How to heal your metabolism.
My Hormonal Health and Preconception Journey
I incorporate Ray Peat's raw carrot salad as part of my hormonal health and preconception journey (preparing for a future pregnancy). Excess estrogen can disrupt our cycle and fertility - the raw carrot salad is one way to address this (p.s. the benefits are also in abundance for men).
For those wanting to dive deeper, I pour my passion for hormonal wellness into our course, Coming Home to Yourself. It’s a holistic guide to reconnecting with your body through mindset, nutrition, and lifestyle—perfect for anyone on a fertility or health journey.
Peat Raw Carrot Salad Recipe
This recipe is quick, flexible, and designed to maximize the carrot’s benefits:.
Basic Ingredients (Serves 2):
2 medium carrots peeled and grated (about 2 cups) – Provides the unique fiber for detox.
1 tablespoon coconut oil (melted) or extra virgin olive oil – Coconut oil, is a stable saturated fat that supports metabolism.
1 tablespoon apple cider vinegar or fresh lemon juice – Vinegar aids digestion and balances pH; lemon offers vitamin C and a fresh flavor.
Pinch of sea salt – Enhances flavor and supports mineral balance.
Instructions:
Grate carrots for a medium texture.
Toss with oil, vinegar or lemon, and salt in a bowl.
Let sit for 5 minutes, then eat fresh, ideally alone, as Peat advised: “The carrot should be eaten by itself to avoid diluting its anti-toxin effect.”
Variations:
Tropical Twist: Coconut oil, lime juice, 1 tablespoon shredded unsweetened coconut – Lime adds zest, coconut boosts satiety.
Mediterranean Vibe: Olive oil, lemon juice, pinch of oregano – Herbs enhance antioxidants, per Deering’s nutrient-dense approach.
Sweet and Tangy: Coconut oil, vinegar, 1 teaspoon raw honey – Honey balances tartness, safe for metabolism in small amounts.
Spicy Zing: Olive oil, lemon, pinch of ginger – Ginger adds warmth and aids digestion.
Tips:
Use one carrot per person to avoid excess fiber.
Eat on an empty stomach for best results.
Choose organic carrots to minimize pesticides, which can disrupt hormones.
Alternatives: Boiled Mushrooms or Bamboo Shoots
If raw carrot salad isn’t your thing or you want variety, Peat suggests boiled mushrooms or bamboo shoots. Both have similar gut-cleansing effects:
Boiled Mushrooms: Their fiber binds endotoxins and supports gut health. Cook until soft (we boil them for 3 hours), season lightly, and eat alone. Deering notes mushrooms’ antimicrobial properties enhance their detox effect.
Bamboo Shoots: These also reduce gut toxins and are gentle on digestion. Boil until tender, drain, and season minimally. Peat praised their ability to “support intestinal hygiene” without irritating the gut. I haven't tried these yet.
We often swap in mushrooms for their savory depth—our toddler loves them too!
Take Note: Avoiding Orange Hands
Overdoing carrots can lead to carotenemia, where excess beta-carotene tints your skin orange, especially on hands or feet. Peat cautioned, “Excessive carrot consumption can lead to a harmless but noticeable accumulation of carotene in the skin.” Deering echoes this, advising moderation—one carrot daily is plenty. Stick to this, and you’ll reap the benefits without the glow.
Let me know if you try it!
We go between this raw carrot salad and the boiled mushrooms in our home, but either way we have at least one of them several times a week.
A Friendly Disclaimer
I’m excited to share my passion for the Ray Peat Raw Carrot Salad and its benefits, but every body is different! I encourage you to use common sense when exploring new health practices, do your own research, and check in with a healthcare professional if you have questions. Here’s to making informed, happy choices for your wellness journey!
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