The Flexitarian Diet is a dietary approach that promotes the consumption of mostly plant-based foods with the occasional intake of meat and other animal products in moderation. Unlike strict vegetarian or vegan diets, it offers more flexibility.

If you aim to increase your plant food intake without eliminating meat entirely, adopting a flexitarian approach could be a suitable option for you.

The Flexitarian Diet has received high rankings in U.S. News & World Report’s yearly evaluation, ranking well as one of the best overall diets and easiest diets to follow.

What Is The Flexitarian Diet

The term “Flexitarian” was coined over a decade ago by registered dietitian Dawn Jackson Blatner.

The diet was designed to help people enjoy the benefits of vegetarianism while still consuming animal products in moderation. It is a combination of the words “flexible” and “vegetarian.” 

Flexitarians are not vegetarians or vegans because they consume animal products.

The Flexitarian Diet does not have strict rules or recommended calorie and macronutrient intake. It is more of a lifestyle choice than a diet.

Related: What Is The Mediterranean Diet?

Basic Principles Of The Flexitarian Diet

The following are the fundamental principles of a flexitarian diet:

• Consume a predominantly plant-based diet, including fruits, vegetables, legumes, and whole grains.
• Prioritize plant-based sources of protein over animal-based ones.
• Remain flexible and incorporate meat and animal products in moderation.
• Choose minimally processed, natural foods whenever possible.
• Restrict intake of added sugar and sweet treats.

Due to its adaptable nature and emphasis on what to include rather than avoid, the flexitarian diet has become a favored option for those seeking to adopt healthier eating habits. 

Health Benefits Of The Flexitarian Diet

There are numerous health benefits associated with following a flexitarian diet.

Heart Diseases

Consuming a diet that is rich in fiber and healthy fats can improve heart health.

Studies indicate that individuals who consume fish or follow a vegetarian diet have a lower incidence of ischemic heart disease compared to those who consume meat.  This can be attributed to the fact that vegetarian diets are often abundant in fiber and antioxidants that can lower blood pressure and increase high-density lipoprotein (HDL) or “good” cholesterol.

A 2020 study that included 10,797 participants and examined vegetarian, pescatarian, and flexitarian diets discovered that individuals who adhered to any of these diets that limited or eliminated meat consumption had a lower body mass index, total cholesterol, and blood pressure compared to those who ate meat.

It is worth noting that flexitarian eating is predominantly plant-based and will likely have similar benefits to fully vegetarian diets.

Weight Management

Adopting a flexitarian diet can aid in weight management as it involves limiting high-calorie and heavily processed foods while increasing the intake of plant-based foods that are naturally lower in calories.

In a study involving over 1,100 participants, those who followed a vegetarian diet for 18 weeks lost an additional 4.5 pounds (2 kg) compared to non-vegetarians. 

While the Flexitarian Diet shares similarities with vegetarianism, it may not be as effective for weight loss as a vegan diet. However, it is important to note that weight loss is not the primary goal of the Flexitarian Diet, which instead emphasizes incorporating more nutrient-dense foods such as fruits, legumes, and vegetables.

Diabetes

Plant-based diets are beneficial for weight loss and contain numerous high-fiber foods that are low in unhealthy fats and added sugars.

Research on over 200,000 individuals found that a diet emphasizing plant-based foods while limiting animal products was linked with a roughly 20% reduction in the risk of diabetes. 

Another study discovered that in people with type 2 diabetes, plant-based diets resulted in a greater reduction in HbA1c (a 3-month average of blood sugar readings) than conventional diets. 

A flexitarian diet, like other plant-based diets, was found to improve well-being in the management of Type 2 diabetes and significantly enhance weight and quality of life in a 2018 study.

Brain Health

Plant-based sources of protein provide cognitive benefits, according to Emma Laing, the director of dietetics at the University of Georgia and a national spokesperson for the Academy of Nutrition and Dietetics.

Eggs, for example, are rich in nutrients and bioactive compounds, such as protein, choline, lutein, and zeaxanthin, which are associated with improved memory and cognitive function.

However, fish, which is limited in a flexitarian diet, contains DHA, an omega-3 fatty acid that supports memory and reduces cognitive decline. Laing suggests consuming a diverse range of foods to ensure adequate nutrition. Additionally, a study published in Neurology in April 2021 suggests that plant-based diets may offer protection against stroke.

Cancer

Eating dietary patterns that are rich in healthy plant-based foods like fruits, vegetables, and legumes and avoiding ultra-processed foods may decrease the likelihood of developing specific types of cancer.

In a 7-year research involving 78,000 participants with colorectal cancer, semi-vegetarians were 8% less prone to develop this type of cancer compared to non-vegetarians.

Hence, reducing your risk of cancer may be achievable by incorporating more vegetarian food choices through the flexitarian approach.

Related: Flexitarian vs. Mediterranean Diet

How To Follow The Flexitarian Diet?

The Flexitarian Diet emphasizes non-meat proteins such as beans, peas, and eggs while incorporating fruits, veggies, whole grains, dairy, and seasonings. 

To gradually reduce meat consumption, one can increase meat-free days per week during each stage and use plant-based meat alternatives like veggie burgers. 

This diet allows for flexibility in either jumping in or easing in at one’s own pace. Rather than eliminating food groups, the goal is to add more whole, minimally processed plant foods while limiting animal products.

Related: Flexitarian Diet One Week Meal Plan

Foods To Eat Regularly On The Flexitarian Diet include:

• Plant proteins like soybeans, tofu, tempeh, legumes, and lentils, 
• Non-starchy vegetables: greens, bell peppers, Brussels sprouts, green beans, carrots, cauliflower
• Starchy vegetables: winter squash, peas, corn, sweet potato
• Fruits: apples, oranges, berries, grapes, cherries
• Whole grains: quinoa, teff, buckwheat, farro
• Nuts, seeds, and other healthy fats: almonds, flaxseed, chia seeds, walnuts, cashews, pistachios, peanut butter, avocados, olives, and coconut.
• Plant-based milk alternatives: unsweetened almond, coconut, hemp, and soy milk
• Herbs, spices, and seasonings: basil, oregano, mint, thyme, cumin, turmeric, ginger
• Condiments: reduced-sodium soy sauce, apple cider vinegar, salsa, mustard, nutritional yeast, and ketchup without added sugar
• Beverages: still and sparkling water, tea, coffee
• When incorporating animal products, it’s recommended to choose free-range or pasture-raised eggs, organic and free-range poultry, wild-caught fish, grass-fed or pasture-raised meat, and organic dairy from grass-fed or pastured animals.

Foods to Minimize on the Flexitarian Diet:

• Processed meats: bacon, sausage, bologna
• Refined carbs: white bread, white rice, bagels, croissants
• Added sugar and sweets: soda, doughnuts, cakes, cookies, candy
• Fast food: fries, burgers, chicken nuggets, milkshakes

Summary

• The semi-vegetarian Flexitarian Diet focuses on healthy plant proteins and other whole, minimally processed plant-based foods but encourages eating meat and animal products in moderation.
• It may aid in weight loss and reduce your risk of heart disease, cancer, and type 2 diabetes. 
• It may even be good for the planet.
• The flexitarian diet can cater to the requirements of children and is suitable for families. Nevertheless, individuals who are pregnant, have diabetes, or have other chronic medical conditions should consult their doctors before making significant alterations to their diet.

References: What is the Flexitarian Diet? 2023 Beginner’s Guide | Best Diets. (n.d.). Retrieved April 6, 2023, from https://health.usnews.com/best-diet/flexitarian-diet