Flexitarian Diet — Diets
Predominantly plant-based eating pattern with occasional inclusion of animal products, balancing health benefits with practical flexibility.
Overview
The flexitarian (flexible vegetarian) diet is a predominantly plant-based approach that includes occasional meat, fish, and animal products. Coined by dietitian Dawn Jackson Blatner, it emphasizes increasing plant foods without complete animal product elimination. The EAT-Lancet Commission's Planetary Health Diet aligns closely with flexitarian principles. Studies show flexitarians have lower rates of heart disease, diabetes, and obesity compared to regular meat eaters, while avoiding the nutrient deficiency risks of strict veganism. This approach is increasingly recognized as both health-promoting and environmentally sustainable.
Indications
- Sustainable healthy eating transition
- Cardiovascular risk reduction
- Weight management
- Environmental sustainability
Mechanism of Action
Increasing plant food volume naturally reduces caloric density and displaces processed foods and excessive animal products
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Flexitarian Diet | Plant-based meals 80-90% of time; meat/fish 2-3x/week | Daily | Progressive approach: beginner (meatless 2 days/week) to advanced (meatless 5+ days/week) |
Safety & Contraindications
- Very low risk; most nutritionally complete plant-forward approach
- Occasional animal products reduce B12, iron, and omega-3 deficiency risk
- No specific supplements typically needed with adequate variety
- Definition is flexible; adherence may vary widely