Can You Eat Aloe Vera? Yes, But Watch Out

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Yes, you can indeed eat aloe vera.

The gel inside the aloe vera leaf is edible and is often used in various food and drink recipes.

However, it’s important to prepare it correctly to ensure it’s safe for consumption.

The outer skin and yellow latex beneath the skin should be removed due to their potential irritant properties and strong laxative effects.

The clear inner gel is the part that’s typically consumed, either raw or cooked and is known for its mild flavour and hydrating properties.

As with any new food, starting with a small amount is advisable to see how your body reacts.

Aloe vera leaf cut in chunks.

What is Aloe vera?

You’ve probably used it at some point for a sunburn or maybe for acne.

But what exactly is this green, spiky plant that seems to be a staple in every summer skincare routine?

More on Aloe vera here.

A little backstory 

Aloe vera isn’t just a modern-day sunburn soother; it’s been around for ages (Surjushe et al., 2008).

Aloe started its journey in the Arabian Peninsula and has been a hit for thousands of years.

The ancient Egyptians, the Chinese and the Greeks used it. It was like the ancient world’s version of a multi-purpose balm.

About the plant

Aloe vera is a succulent, which means it’s great at holding onto water – a real desert survivor.

This is why it’s all gooey and moist inside when you snap open a leaf.

The leaves are like a natural three-layer sandwich. The outside is tough and protective. Then there’s this bitter, yellow latex and finally, the clear, soothing gel.

Learn more on the aloe vera leaf here.

The gel vs. the latex

Most of the time, when people talk about aloe, they mean the gel.

The gel is the cool, jelly-like stuff that feels like a treat on sunburned skin.

The latex is a layer distinct from the gel, located just beneath the leaf’s surface.

This yellowish latex contains compounds such as aloin, which can have strong laxative effects and may cause irritation if ingested in large quantities.

Once extracted and properly cleaned, the edible gel can be used in various culinary applications, from refreshing drinks to healthy desserts, offering a unique texture and mild taste.

Aloe vera leaf cut in thick chunks.

Nutritional profile of aloe vera

Let’s take a look at Aloe vera’s nutritional profile below.

1. Vitamins and Minerals

Aloe vera is a nutritional powerhouse.

It contains Vitamin A (good for your eyes), Vitamin C (big up for your immune system), Vitamin E (for healthy skin), and B vitamins, including B12, folic acid, and choline.

B12 is important, especially if you’re vegetarian or vegan, because it is mostly found in animal products.

2. Minerals

Aloe vera has calcium (for your bones), chromium (helps with metabolism), copper (essential for blood vessels), selenium (for your immune system), magnesium (keeps the nerves and muscles happy), manganese (also for your bones), potassium (good for heart health), and zinc (immune booster and wound healer) (Zhang et al., 2018).

3. A great hydrator

Aloe vera is super water-rich, which makes it a fantastic hydrator. Think of it as a little oasis in a plant.

This high water content and nutrient richness make aloe vera gel a great addition to a healthy diet (Maan et al., 2018).

4. Low-calorie

Aloe vera is super low in calories (Sharma et al., 2022). If you’re watching your calorie intake but still want to pack in the nutrients, aloe vera could be a great addition to your diet.

Health Benefits of Eating Aloe Vera

1. Digestive health

Aloe vera can be a game-changer for your digestive health.

  • Natural laxative properties: Aloe vera has natural laxative qualities (Ioannou et al., 2023). Thanks to the compounds in the latex (the yellow layer under the skin), it can help get things moving. Remember, moderation is key. Too much can swing things in the opposite direction and lead to discomfort.
  • Soothes stomach and gut: Aloe vera acts like a gentle balm for your entire digestive system. Suppose you’ve got an upset stomach or a bit of gut irritation. In that case, its gel coats the stomach and gut lining, providing a protective barrier. This helps calm down any irritation, offering a soothing effect. It’s like having a cooling, calming agent for your digestive tract, easing discomfort and promoting balance (Sánchez et al., 2020).
  • Helps with breakdown of food: Digestion is all about breaking down food so your body can use it. Aloe vera comes packed with enzymes that help break down sugars and fats, making the whole process a bit smoother (Taukoorah et al., 2016).
  • Encourages good bacteria: Aloe vera can encourage the growth of good bacteria in your gut (Gullón et al., 2015). This is great news for your gut health and can even impact mood and energy levels.
  • Good for your liver: Good digestion also means a happy liver, and aloe vera is known to be liver-friendly. Studies show that consuming purified aloe vera gel is safe for liver function (Hoogenboom et al., 2020).

2. Skin Health

Eating aloe vera does wonders for your skin and is not just about staying hydrated.

There’s a whole array of benefits backed by science.

  • Aloe sterols (good for skin hydration). It’s fascinating how aloe vera moisturizes your skin, and it’s largely thanks to its sterol content. Aloe sterols don’t just help with glucose and lipid metabolism; they also travel to your skin when ingested. Studies have shown that they can increase the production of collagen and hyaluronic acid in skin cells, which are key players in keeping your skin hydrated and youthful (Kaminaka et al., 2020).
  • Vitamins (for vibrant skin). Aloe vera is loaded with skin-loving vitamins like C and E (Vinson et al., 2005). Vitamin C boosts skin brightness and immunity, and Vitamin E is a powerful antioxidant that protects the skin from damage. Together, they give your skin a comprehensive vitamin boost, enhancing its overall health and appearance.
  • Supporting overall skin health: The full extent of eating aloe vera for skin health isn’t completely backed by loads of data yet. But, given its rich array of healthy compounds, it’s reasonable to think they might help with skin health (Sánchez et al., 2020). Aloe vera’s enzymes, minerals, and overall nutritional profile suggest it could play a supportive role in maintaining healthy skin. 

3. Immune system

Here’s how Aloe vera can be a superhero for your immunity:

  • Antioxidant arsenal: Aloe vera comes packed with a team of antioxidants (Sánchez et al., 2020). These are like little warriors fighting against free radicals. By battling these free radicals, antioxidants from aloe vera help keep your immune system strong and ready to fend off health invaders.
  • Vitamin boost: This plant is a treasure trove of vitamins, including Vitamin C (Vinson et al., 2005), which is a big player in immune health. Vitamin C keeps your immune system in top shape and tackles germs that come your way.
  • Anti-inflammatory: Inflammation can be a sign that your immune system is stressed or overworked. Aloe vera is like a soothing balm with its natural anti-inflammatory properties. It helps calm internal inflammation, letting your immune system work more efficiently (Sánchez et al., 2020).
  • Skin as a first defender: Remember, your skin is part of your immune system, too. Aloe vera indirectly supports your immune system’s first line of defence by improving your skin health from within.

Potential Risks and Side Effects of Eating Aloe Vera

  • Be careful with what you eat: The yellow latex can cause some pretty unpleasant side effects, like stomach cramps and diarrhoea, if you have too much of it (Jangra et al., 2022). So, when you’re prepping aloe vera to eat, make sure you’re only getting the clear gel.
  • Overdoing it can be harsh on your tummy: Even when consuming just the gel, moderation is key. Eating too much can upset your stomach, leading to issues like cramps, diarrhoea, and dehydration (Guo & Mei, 2016).
  • Not for everyone: Certain folks should steer clear of eating aloe vera. Avoid if you’re pregnant or breastfeeding (NCCIH, 2020). If you have kidney issues, heart disease, or are on certain medications (like diuretics or stimulant laxatives), you’ll want to avoid it or at least talk with a healthcare professional first.
  • Interactions with medications: Aloe vera can interact with some medications, especially those for diabetes (Gupta et al., 2017). If you’re on medication, it’s a good idea to have a chat with your healthcare provider before adding aloe vera to your diet.

As you can see, Aloe vera is not without its risks and side effects.

Just like when trying any new food or supplement, it’s smart to go slow, listen to your body, and, when in doubt, talk to a healthcare professional.

Chunks of aloe vera leaf.

How to eat Aloe vera

Eating aloe vera involves a few key steps to ensure it’s safe and enjoyable.

  1. Select the right leaf: Choose a thick, mature leaf from an aloe vera plant. The larger leaves are usually more mature and contain more gel.
  2. Drain the latex: After peeling, cut the very bottom and both sides in order to remove the spikes. Stand the leaf upright in a container or bowl with water to let the yellow latex (aloe latex) drain out. Leave it for about 2-3 hours to allow the yellow latex to drain out as much as possible. This step is crucial as the latex can be irritating and has a strong laxative effect.
  3. Remove the gel: Slice the leaf open lengthwise to expose the clear aloe gel inside. Gently scoop out the gel with a spoon or knife, ensuring you avoid any remaining yellow latex.
  4. Rinse the gel: Rinse the gel under cold water to remove any remaining latex, which can be bitter and potentially harmful in large quantities.
  5. Preparation: The aloe vera gel can be consumed as is or added to smoothies, juices, or salads. It has a mild, slightly bitter taste and a crunchy texture.
  6. Cooking: Aloe vera can also be cooked. It can be blanched, stir-fried, or mixed into various dishes. Cooking aloe vera softens its texture and reduces its bitterness.
  7. Use in moderation: While aloe vera is generally safe to eat, it’s best consumed in moderation. Some people may experience digestive discomfort if they consume too much of it.

Note on safety: If you’re using aloe vera from a plant, ensure it’s a variety meant for consumption. Some decorative aloe plants may be treated with pesticides or not suitable for eating. Also, people who are pregnant, breastfeeding, or have certain medical conditions should consult a healthcare provider before consuming aloe vera.

Conclusion

Aloe vera is more than a skincare ingredient; it’s a nutritious plant with diverse health benefits.

Rich in vitamins, minerals, and hydration, it supports digestive health, skin vitality, and the immune system. Proper preparation is crucial to avoid the latex’s risks, and moderation is key.

Aloe vera, whether consumed raw or cooked, can be a refreshing addition to your diet. Incorporate it into smoothies or dishes, but start slowly and listen to your body’s response.

Just remember to choose the right leaves, carefully remove the latex, and enjoy the unique, mildly flavoured gel in moderation.

Aloe vera exemplifies nature’s capacity to provide nourishing and healing elements, seamlessly integrating traditional remedies with modern wellness.

While generally safe, it’s advisable to consult a healthcare professional, especially if you have underlying health conditions or are taking medications.

References

Patri Hernandez, CHC, Certified Health Coach Institute of Integrative Nutrition, Certified Organic Skincare Formulator (Formula Botanica) and Klarity Health Library Co-Founder.
Visit Patri's(Linkedin page) or read more about her on her About page. Learn about Oh Mighty Health's editorial process and editorial principles.

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