Raw Carrot Salad

I’ll be honest—I was skeptical the first time I heard about the raw carrot salad. Could something as simple as eating a shredded carrot really make a difference for hormones and digestion?

But as I started learning more about the connection between the gut, liver, and hormonal health, it began to make sense.

Now, the raw carrot salad has become a staple in my pro-metabolic toolkit—for myself and for the women I coach. I shared it on Instagram a while back to show how easy it is to make.

Why the Raw Carrot Salad?

Your gut health plays a huge role in hormone balance. The bacteria in your gut help metabolize and eliminate excess estrogen and other hormone metabolites. When the gut isn’t functioning optimally—think bloating, irregular digestion, or sluggish elimination—it can lead to estrogen dominance, inflammation, and symptoms like mood swings, weight gain, and heavy periods.

Carrots contain unique fibers that bind to endotoxins and excess estrogen in the gut, helping to carry them out of the body. This gentle “clean-up” process supports the liver and digestive system in doing their jobs more effectively.

In other words, it’s not about detoxing your body—it’s about supporting the systems that already exist to keep you balanced.

Benefits of the Raw Carrot Salad

Regularly eating a raw carrot salad may help:

• Reduce bloating and support regular bowel movements

• Support healthy estrogen metabolism

• Decrease symptoms of estrogen dominance like PMS and heavy periods

• Provide antioxidants like beta-carotene for skin and immune health

This isn’t a magic bullet—but it’s a simple, affordable tool to add to your daily routine.

So, what is this recipe? It’s as simple as four ingredients and I would track it for 30-60 days of consistent consumption to see how your body responds.

How to Make a Raw Carrot Salad

The beauty of this salad is its simplicity. Here’s how I make mine:

Ingredients

• 1–2 medium carrots, peeled and shredded

• 1 tsp coconut oil or olive oil

• 1 tsp apple cider vinegar

• Pinch of sea salt

Instructions

1. Combine the shredded carrot with oil, vinegar, and salt.

2. Mix well and enjoy as a side with lunch or as a light snack.

You can also add fresh parsley or lemon juice for extra flavour. The key is keeping the carrot raw—this preserves its unique fibres and properties.

A Small Habit With Big Impact

If you’re navigating perimenopause or noticing signs of hormonal imbalance, try adding a raw carrot salad to your daily routine for a few weeks. Pay attention to how your digestion and energy feel—it’s often the small, consistent habits that create the biggest shifts.

Remember: healing isn’t about doing everything perfectly. It’s about creating a foundation of support for your hormones and metabolism—one simple step at a time.

Want to learn more pro-metabolic strategies to support your hormones in midlife? Join me in the Nourished 28 Day Challenge —your month-long introduction to thriving in perimenopause and beyond.