Health Risks of Consuming Raw Sprouts: What You Need to Know

Sprouts, while nutritious, may pose health risks for certain individuals, especially when consumed raw, according to health experts. Concerns arise from potential food poisoning , digestive issues, and the presence of harmful compounds in some sprouted vegetables. People with autoimmune conditions, low immunity, kidney problems, or sensitive guts should exercise caution. Specific sprouted vegetables like onions, garlic, potatoes, alfalfa sprouts, and kidney beans require careful handling to avoid adverse effects.
Sprouts are widely consumed for breakfast and as snacks due to their high protein content and nutritional value. They are a rich source of fibre, calcium, vitamins A and C, potassium, and phosphorus.
However, Ayurveda expert Dr Alka Vijayan notes that while sprouts are “rich in nutrients”, the body has a “tough time” breaking them down.
Delhi-based nutritionist Ishti Saluja cautions that "raw or uncooked sprouts, in particular, can cause food poisoning in those with autoimmune conditions and low immunity, including children and the elderly. They’re also high in protein and fiber, so those with weaker kidneys should also be careful."
Saluja also advises that those with a sensitive gut should be highly cautious about consuming sprouts. Sprouts are hard for the body to break down and digest, which can, in turn, cause abdominal pain, gas, and either diarrhoea or constipation, depending on the condition of your gut.
"Also, as with any raw food, sprouts are also a potential vector for foodborne illnesses, such as those caused by E. coli. Those suffering from piles should not consume raw sprouts as it can aggravate the symptoms,” she told .
Certain sprouted vegetables should be avoided altogether. Meenu Balaji, Chief Nutritionist at Pragmatic Nutrition, Chennai, listed several such vegetables.
Onions that have sprouted and developed an unpleasant smell and mushy texture should not be eaten. Sprouted onions are sometimes mistaken for spring onions, which are a different type of onion. Spring onions are harvested before the bulb fully develops.
Garlic sprouts, often appearing when stored in poor conditions, may have a bitter taste. Bluish sprouts on garlic may indicate mold formation, making it best to discard them.
Potatoes that sprout produce glycoalkaloids like solanine, which can be harmful. This can cause digestive issues like stomach pain, nausea, and diarrhoea.
Raw alfalfa sprouts, while nutritious and rich in antioxidants, require specific storage conditions during sprouting. These conditions can also support the growth of harmful bacteria, increasing the risk of severe food poisoning.
Sprouted kidney beans, if not cooked properly, can cause severe digestive distress. They contain a compound called phytohaemagglutinin. Sprouting may increase the concentration of this compound and even affect the lining of the intestines.
Balaji advises against eating raw sprouts, especially for children, pregnant women, and people with autoimmune diseases.
It is important to consult a health practitioner before making significant dietary changes.
"raw or uncooked sprouts, in particular, can cause food poisoning in those with autoimmune conditions and low immunity, including children and the elderly. They’re also high in protein and fiber, so those with weaker kidneys should also be careful."
"rich in nutrients"
"Also, as with any raw food, sprouts are also a potential vector for foodborne illnesses, such as those caused by E. coli. Those suffering from piles should not consume raw sprouts as it can aggravate the symptoms,” she told .