Yes, you can eat Brussels sprouts raw, and many people enjoy them that way in salads or slaws. They are safe for most people, but they can cause gas or bloating in some.
Safety
Raw Brussels sprouts are generally safe to eat because they do not contain harmful natural toxins that require cooking to neutralize. They belong to the cruciferous vegetable family (like cabbage and broccoli), which are commonly eaten raw in coleslaws and salads. However, people with thyroid issues are often advised not to eat large amounts of raw cruciferous vegetables regularly, due to compounds that can interfere with iodine use in the thyroid.
Nutrition
Eating Brussels sprouts raw preserves heat-sensitive nutrients such as vitamin C and certain antioxidants that can decrease with cooking. Raw sprouts are also high in fiber, vitamin K, and folate, which support digestion, blood clotting, and cell growth. The high fiber and certain complex carbohydrates in raw sprouts can make them more filling but may also contribute to gas.
Digestive concerns
Because raw Brussels sprouts are very fibrous and contain raffinose (a hard- to-digest carbohydrate), they can cause bloating, gas, or abdominal discomfort in some people. Starting with small portions and increasing gradually can help gauge personal tolerance. Lightly cooking them (steaming or roasting) generally makes them easier to digest if raw causes problems.
How to eat them raw
For better texture and digestibility, shred or slice Brussels sprouts very thinly before eating them raw. Tossing them with an acidic dressing (like lemon juice or vinegar) and some oil helps soften the leaves and reduce bitterness. Removing any damaged outer leaves and washing them well is important for both taste and food safety.