Is the pescatarian diet right for you? Here’s what you need to know

Thinking about trying a plant-based diet, but not ready to give up seafood? A pescatarian diet might be the right fit for you. This eating style combines the benefits of a plant-focused diet with the flexibility of including fish and shellfish, offering a balanced approach to nutrition and wellness.

Here’s everything you need to know about the pescatarian diet, including the potential health benefits, important considerations and how to make a smooth transition into this new way of eating.

What is a pescatarian?

A pescatarian is someone who doesn’t eat red meat or poultry, but still eats fish and other seafood, such as shellfish. The pescatarian diet – sometimes called pesco-vegetarian – emphasizes plant-based foods while still allowing seafood, dairy products and eggs. Dairy products and eggs are both optional based on your preference.

In addition to fruits, vegetables, whole grains, legumes, eggs and dairy products, pescatarians also eat fish and shellfish. The word “pesce” is Italian for fish, and seafood is what sets this diet apart from a vegetarian lifestyle.

Many people find that a pescatarian lifestyle offers a flexible, sustainable way to prioritize nutrition while still including familiar sources of protein.

What can you eat on a pescatarian diet?

A pescatarian diet focuses on nutrient-dense, whole foods. Here’s a simple guide:

Foods pescatarians do eat:

• Dairy products
• Fish
• Fruits
• Vegetables
• Legumes
• Nuts
• Seeds
• Shellfish
• Whole grains

Foods pescatarians do not eat:

• Beef
• Chicken
• Lamb
• Organ meats
• Pork
• Turkey
• Wild game, such as duck, goose or rabbit

Health benefits of a pescatarian diet

Choosing a pescatarian diet can offer several health benefits. Seafood provides essential nutrients like:

• Calcium
• Omega-3 fatty acids
• Protein
• Selenium
• Vitamin B12
• Zinc

Many studies have shown that higher consumption of fish and omega-3 fatty acids is associated with a lower risk of heart disease. In addition, due to high intake of both omega-3 and produce, pescatarians tend to have lower blood cholesterol, blood pressure and a decreased risk of diabetes and metabolic syndrome compared to non-vegetarians.

Another advantage of a pescatarian diet is that seafood is also a source of vitamin B12. Getting enough vitamin B12 can be tricky following vegetarian or vegan diets that eliminate any intake of protein sources from animal products.

Possible risks of a pescatarian diet

One concern when following a pescatarian diet is mercury exposure from seafood. Larger fish tend to have higher levels of mercury. One other potential risk is to be mindful if you have an allergy to either fish or shellfish.

However, the overall health benefits of eating fish often outweigh the risk of mercury in seafood, especially when you choose low-mercury options.

Fish low in mercury include:

• Canned light tuna (including skipjack)
• Catfish
• Clams
• Cod
• Crawfish
• Oysters
• Pollock
• Salmon
• Sardines
• Scallops
• Shrimp
• Tilapia
• Trout

Fish high in mercury to limit or avoid include:

• Albacore tuna
• Big eye tuna
• King mackerel
• Marlin
• Orange roughy
• Shark
• Swordfish
• Tilefish

Pregnant and breastfeeding women should be especially mindful of mercury intake. If you have any concerns about which fish are safest for you, talk to your doctor.

How to start a pescatarian diet

Since the pescatarian diet continues to allow eggs, milk products and seafood, the switch shouldn’t be too hard. But if you feel overwhelmed, just start small.

• Start by eliminating red meat and poultry from your meals
• Add more seafood into your weekly meal plan, focusing on low-mercury options
• Include a wide variety of food, especially plant-based protein sources such as beans, lentils, peanuts, tofu, tempeh, seitan, edamame, meat analogues, nuts and seeds. (In other words, don’t eat fish three times a day, seven days a week as your only protein source.)
• Try incorporating a “Meatless Monday” and slowly transition over to eliminate all animal protein except seafood.
• Keep your diet balanced, aiming for a mix of fruits, vegetables, whole grains, legumes, seafood, dairy and eggs.

Remember, you don’t need to eat fish at every meal. Incorporating a diverse range of foods will help ensure your body gets all the nutrients it needs.

The bottom line: Is the pescatarian diet right for you?

Overall, a pescatarian diet offers many health benefits. If you would like to follow a more plant-based diet but still retain some flexibility, it might be a great option for you.

A pescatarian diet can also be a good option for anyone who:

• Is looking for a heart-healthy diet
• Prefers flexibility over strict dietary rules
• Wants to focus on a more plant-based diet but doesn’t want to become a full vegetarian or vegan
• Wants to reduce their red meat intake for personal or health reasons

As with any diet, it’s important to find an approach that fits your individual health needs and lifestyle.

As always, it’s important to talk to your doctor or a registered dietitian before making any significant changes to your diet. They can help you create a plan that supports your personal health goals.

Looking for personalized nutrition guidance? Find a nutrition expert near you to help support your journey toward a healthier lifestyle.