The Pescatarian Diet: A Comprehensive Guide

Interested in cutting meat out of your diet, but not fish? Or are you considering going vegetarian but want some protein options beyond plants? The pescatarian diet, sometimes spelled “pescetarian,” avoids meat from land animals but allows for fish and seafood. The word is a combination of pesce, which is Italian for “fish,” and vegetarian, for someone who doesn’t eat meat. That’s why you might also hear this eating style referred to as pesco-vegetarian.

What is a Pescatarian?

“Going pescatarian means choosing to avoid eating any type of meat that isn’t fish or seafood,” explains registered dietitian Anthony DiMarino, RD, LD. By that definition, a pescatarian is someone who chooses to eat a vegetarian diet, but who also eats fish and other seafood. A pescatarian is someone who adds fish and seafood to a vegetarian diet. Some pescatarians may eat eggs and dairy, while others may not.

It’s a largely plant-based diet of whole grains, nuts, legumes, produce and healthy fats, with seafood playing a key role as a main protein source. Many pescatarians also eat dairy and eggs. Of course, just as vegetarian diets can vary widely, so can pescatarian ones. It’s possible to eat a meat-free diet that’s full of processed starches, junk food and fish sticks, rather than a healthier one based on whole foods.

Why Choose a Pescatarian Diet?

There are all kinds of reasons to go pescatarian:

• Health benefits. “Many types of fish are high in omega-3 fatty acids, which are important for heart health, as well as brain and eye health and more,” DiMarino shares.
• Environmental footprint. Meat production has a significant environmental impact, including deforestation and greenhouse gas emissions. The production of fish and seafood doesn’t have the same impact on the planet.
• Animal welfare. Some people feel that a pescatarian lifestyle is a more ethical choice than meat-eating, but don’t feel the need to cut out fish or seafood.
• Sometimes, going pescatarian is just a matter of personal preference. That’s reason enough, too!

There are many reasons people choose to forgo red meat and poultry, but still eat fish. Some people choose to add fish to a vegetarian diet so they can get the health benefits of a plant-based diet plus heart-healthy fish. Others might be trying to curb the environmental impact of their diet. For some, it might be simply a matter of taste.

Read also: Is a Pollotarian Diet Right for You?

What Pescatarians Eat (and Don't Eat)

A typical pescatarian diet is primarily vegetarian with the addition of seafood. Pescatarians don't eat any meat or poultry.

Pescatarians don’t eat meat like:

• Poultry, such as chicken and turkey
• Red meat, including beef, pork and lamb
• Wild game, like venison and bison

But unlike vegetarian and vegan diets, a pescatarian diet can include:

• Fish
• Seafood, like shrimp, crab and oysters
• Animal products, such as dairy, eggs and honey

Plant-based foods are A-OK, too, like:

• Fruits and vegetables
• Grains
• Legumes
• Nuts and seeds

“There are no strict rules about how much of each food group you should eat on a pescatarian diet,” DiMarino clarifies. “You have the freedom and flexibility to choose which foods you want to eat and how much, based on your preferences and health goals.”

Read also: Eating Healthy at Pollo Tropical

A healthy pescatarian diet is largely made up of minimally processed plant foods, plus seafood and possibly dairy and eggs.

Is Fish Meat?

The answer to this question depends on whom you ask. Because fish and seafood come from living beings, vegetarians and vegans avoid them. But some people feel that sea creatures are less sentient (able to perceive feelings) than land animals, so they don’t see fish and seafood as being the same as meat.

Health Benefits

Eliminating meat from your diet and focusing on plants and seafood can be a healthy switch. Let’s take a closer look at what a pescatarian diet can do for your health. One of the main health benefits of being a pescatarian comes from avoiding red meat and processed meat. Adding fish to a vegetarian diet can also help fill in any nutrition gaps, says Dr. Hu. And by switching from omnivore to pescatarian, you'll likely eat more fiber- and nutrient-rich plant-based foods - healthier for you and the planet, Hu adds.

There are many proven benefits to plant-based diets, including a lower risk of obesity and chronic diseases like heart disease and diabetes. According to research, you can get many of those protective benefits from a pescatarian diet too. One study found that women who were pescatarians gained 2.5 fewer pounds (1.1 kg) each year than women who ate meat. And people who shifted their diet in a more plant-based direction gained the least amount of weight, showing that reducing your animal consumption may be good for you no matter your current eating patterns. Another study concluded that pescatarians had a lower risk of developing diabetes at 4.8%, compared to omnivores at 7.6%. Additionally, one large study looked at people who ate meat rarely or were pescatarians. They had a 22% lower risk of dying from heart disease compared to regular meat-eaters. There are many health benefits of adding fish to a vegetarian diet.

Heart Health

A review in the Journal of the American College of Cardiology shows that a pesco-Mediterranean diet - one focused on fish and plant-based foods - is “ideal for optimizing cardiovascular health.” There are a few reasons for that. Fatty fish like salmon, sardines, herring, and mackerel are great sources of omega-3 fatty acids. These healthy fats that have long been linked to better heart and blood vessel health. According to one 2017 analysis, people who consume a diet high in vegetables and other plant foods have a reduced risk of coronary heart disease. The study authors say that the heart health benefits of a plant-based diet include improved blood lipids and lower blood pressure. The same research concludes that a vegetarian diet could reverse atherosclerotic plaques when combined with exercise and stress management. Atherosclerosis occurs when plaque builds up in the arteries. This causes the arteries to harden, narrow, and restrict the blood flow.

Read also: Chicken Soup for Weight Loss

• More omega-3s. Fish is one of the best sources of the omega-3 fats EPA and DHA, which your body can’t make on its own. They’re linked to improved heart and blood vessel health, plus a decreased risk of high blood pressure, blood clots and even sudden cardiac death. The omega-3 fatty acids in fish may also have benefits for brain health.
• Avoiding the risks of red meat. Regularly eating red meat can raise your risk of heart disease. It’s also higher in calories and saturated fats than fish or plant-based foods. “Eliminating red meat is a great way to boost your heart health,” DiMarino confirms.
• More fruits and veggies. When you go pescatarian, you may naturally start to incorporate more fresh produce into your diet. These powerhouse foods contain antioxidants - compounds that lower your risk of heart disease.

Cancer Prevention

A large study found that pescatarians and vegetarians have a lower risk of cancer overall than meat-eaters and a lower risk of colorectal and prostate cancer, in particular. A 2022 study found that people who follow a pescatarian diet had a lower risk of cancer than meat eaters. Following a pescatarian diet also had a specific reduction in risk for colorectal cancers - those affecting the colon and rectum. This is likely due to a lack of red meat, which is linked to cancer, and to a higher intake of fruits and veggies, which contain nutrients and phytochemicals that help fight changes in the cells that can lead to cancer.

“Nearly everyone could benefit from adding more fruits and vegetables into their diet,” DiMarino notes. “These foods are the very best ones for fighting disease and living a healthier life overall.”

Improved Gut Health

High-fiber foods, which are typically a major component of a pescatarian diet, are great for your gut. The fiber in plant foods helps prevent constipation and feeds your gut microbiome, which is home to bacteria, fungi and yeast that live in your small and large intestines.

“Your microbiome plays a key role in your immune system, digestion and metabolism,” says DiMarino. “A healthy microbiome can also boost your mental health.”

Appetite Control

Many foods in the pescatarian diet, like legumes, nuts and seeds, can help curb afternoon cravings.

“These foods are naturally high in fiber and protein, which take longer to digest than simple carbs like chips and ultra-processed foods,” DiMarino explains. “The result is that you may eat fewer calories throughout the day and feel less hungry.”

Other Benefits

In particular, vitamins B12, zinc, calcium and protein can be somewhat harder to get on a vegan diet. Adding seafood, including fish, crustaceans and mollusks, to a vegetarian diet can provide beneficial nutrients and variety.

• Get More Omega-3s: Some plant foods, including walnuts and flaxseeds, contain alpha-linolenic acid (ALA), a type of omega-3 fat. However, this type of ALA is not easily converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body. DHA and EPA have additional health benefits, helping not just the heart, but also brain function and mood. In contrast, oily fish, such as salmon and sardines, contains EPA and DHA.
• Boost Your Protein Intake: Humans only need about 0.8 grams of protein per 2.2 pounds (1 kg) of body weight daily to stay healthy. That’s about 54 grams for a 150-pound (68-kg) person. However, many people prefer to eat more protein than that. A high-protein diet can be hard to achieve with just plant proteins, especially if you don’t want extra carbs or fat with your protein. Fish and other seafood offer an excellent source of lean protein.
• Seafood Is Packed With Other Nutrients: Beyond omega-3s and protein, seafood is rich in several other nutrients. For instance, oysters are extremely high in vitamin B12, zinc and selenium. Just one oyster delivers 133% of the RDI for vitamin B12 and 55% of the RDI for zinc and selenium. Mussels are also super rich in vitamin B12 and selenium, as well as manganese and the rest of the B vitamins. White fish varieties such as cod and flounder don’t deliver much omega-3 fats, but they are a source of extremely lean protein. For example, just 3 ounces of cod provide 19 grams of protein and less than a gram of fat. Cod is also an excellent source of selenium and a good source of phosphorus, niacin and vitamins B6 and B12.
• You’ll Have Extra Options: Being a vegetarian can be limiting at times. Eating out at restaurants often leaves you with a not-so-healthy choice, with dishes like cheesy pasta as the main “veggie” option. If health at least partially motivates your food choices, then becoming pescatarian will give you more options. And fish is generally a good one, especially if you get it baked, grilled or sautéed, as opposed to deep-fried.

Potential Disadvantages

Following a pescatarian diet can improve your health. But depending on the food choices you make, there are still some possible pitfalls.

• Too many processed foods. Pescatarians can still eat unhealthy foods like pizza, French fries and packaged snacks. “Processed foods tend to be higher in calories, unhealthy fats and sugar,” DiMarino states. “They’re also low in vitamins and minerals.”
• Risk of mercury or contaminants. For most people, the benefits of eating fish outweigh any risks, but it’s best to stick to low-mercury types. Also a concern: nearly all fish contain at least traces of methylmercury, a contaminant that can harm the brain and nervous system. You can avoid both these issues, says Hu, by thinking small. "Small fish like anchovies and sardines - and shellfish like scallops, oysters, and mussels - have much less of an environmental impact" than big fish, he explains. When you buy fish, look for those produced sustainably - and choose stores that are transparent about where their fish comes from. “As long as you’re not pregnant or nursing, you can eat high-mercury fish on occasion,” he adds, “but for most of your intake, focus on low-mercury fish.”
• Possible nutrient deficiencies. Pescatarians, like vegetarians, need to be mindful of nutrients that aren’t readily available in many plant foods, especially if you don’t typically eat a ton of fish, eggs or dairy. “You can get enough zinc, protein and iron with them, but it takes some planning,” DiMarino says.

Fish, especially larger species, can contain mercury and other toxins. For this reason, the US Food and Drug Administration (FDA) recommends that young children and women of childbearing age, especially pregnant and nursing women, should avoid tilefish, swordfish, shark and king mackerel. These populations should also limit albacore and yellowfin tuna to one palm-sized serving or less per week. Light tuna is lower in mercury and it’s fine to eat 2-3 servings a week.

Listed below are some suggestions for sources of fish that a person on a pescatarian diet can eat:

• canned sardines
• canned salmon
• canned tuna
• fish sticks
• frozen salmon, trout, and herring
• frozen shrimp
• fresh fish, such as cod, salmon, pollock, catfish, and sardines
• fresh shellfish, such as shrimp, clams, and scallops

Other foods to include are:

• fruit
• vegetables
• cereals and whole grains, including oats, bulgar wheat, amaranth, corn, and rice
• pseudo grains, such as quinoa and buckwheat, which are gluten-free
• legumes, including kidney beans, pinto beans, and peas
• legume products, including tofu and hummus
• nuts and nut butters
• seeds, such as flaxseeds, hemp seeds, and chia
• eggs and dairy, if lacto-ovo-vegetarian

It’s possible for a person following a vegetarian diet to consume all of the nutrients they need through the foods they eat, any diet that restricts a large number of foods could lead to suboptimal intake of one or more nutrients. For example, if a person avoids dairy products, they must be sure to consume other foods rich in calcium ike certain vegetables, nuts and seeds, and beans.

Making it Work For You

If you have any concerns about the possible risks of following a pescatarian diet - including your ability to eat enough fish, eggs and dairy - play it safe by talking with a registered dietitian. Together, you can come up with a meal plan that covers all of your nutritional needs.

Going pescatarian doesn’t automatically mean you’ll cut calories or eat super-healthy. “You have to be choosy about your food,” DiMarino reiterates. “Focus on whole foods to help you feel fuller, longer.” To go the healthiest route, eat lots of whole foods like fruits, vegetables, nuts, seeds and whole grains. Eat processed foods (including fried fish!) sparingly or not at all. And don’t force a pescatarian diet if it doesn’t feel like the right fit for you.

“Some people really enjoy lean chicken, or they just don’t like fish,” DiMarino acknowledges. “In these cases, going pescatarian probably isn’t a good idea; something like the Mediterranean diet may be a better choice."

The Pollotarian Diet: A Variation

A pollotarian is a semi-vegetarian who eats only poultry and cuts red meat and pork from their diet.

While the prefix “pollo” literally translates to “chicken” in Spanish, pollotarians generally eat all forms of poultry, including turkey and duck. People who follow this diet don’t eat red meat or pork products. Additionally, some include eggs and dairy products in their diet, while others don’t.

Pollotarians who sometimes eat fish and seafood are considered pesce-pollotarians.

In addition to allowing poultry, the diet emphasizes plant-based foods, such as whole grains, fruits, vegetables, nuts, seeds, and healthy fats.

Given the limited amount of research on the pollotarian diet specifically, its potential health benefits are largely based on the reduction and elimination of red and processed meats. The diet may provide benefits similar to those offered by vegetarian diets, as it also emphasizes plant-based foods.

Health benefits of the Pollotarian Diet

• May decrease heart disease risk
• May lower your risk of certain cancers
• May decrease type 2 diabetes risk
• May aid weight loss

Environmental Benefits of the Pollotarian Diet

A pollotarian diet may benefit the environment. One study found that producing beef requires 28 times more land and 11 times more irrigation water than producing other livestock. Plus, it produces 5 times more greenhouse gas emissions, on average, compared with other livestock, including poultry and pork.

Reducing your intake of red meat and replacing it with more sustainable options, including poultry and plant foods, can be good for the environment by using fewer resources and decreasing greenhouse gas emissions.

Possible Nutrient Deficiencies

A well-planned pollotarian diet that contains a variety of plant-based foods along with moderate poultry intake can be quite healthy and not require any supplementation. However, as with other vegetarian dietary patterns, some people may be at risk of nutrient deficiencies when cutting back on animal products.

Possible nutrient deficiencies to be aware of when following a pollotarian diet include:

• iron
• zinc
• vitamin B12
• calcium
• omega-3 fatty acids

Foods to Eat and Avoid

A pollotarian diet is ideally high in plant-based foods and contains moderate amounts of poultry. Foods that are okay to eat on a pollotarian diet include:

• Whole grains and grain products: quinoa, oats, millet, farro, etc.
• Fruits: apples, grapefruit, bananas, berries, pears, etc.
• Vegetables: broccoli, spinach, squash, potatoes, peppers, etc.
• Legumes: lentils, chickpeas, black beans, kidney beans, etc.
• Nuts, nut butters, and seeds: pumpkin seeds, almond butter, walnuts, etc.
• Poultry: including chicken, turkey, and duck
• Plant-based protein: tofu, pea protein, seitan, etc.
• Healthy fats: avocados, olive oil, coconut, coconut oil, etc.
• Non-dairy products: almond milk, coconut yogurt, coconut milk, etc.

Pollotarians may also choose to include eggs and dairy products.

Foods to avoid on a pollotarian diet include:

• beef
• pork
• lamb
• game meat, such as bison, elk, and venison
• fish
• shellfish

Additionally, intake of fried poultry should be minimized.

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