What Is the Pescatarian Diet?

Interested in cutting meat out of your diet, but not fish? Or are you considering going vegetarian but want some protein options beyond plants?

Consider the pescatarian diet (sometimes spelled “pescetarian”), which avoids meat from land animals but allows for fish and seafood.

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.

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.

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!

What can you eat (and not eat) as a pescatarian?

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.”

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.

Benefits of following a pescatarian diet

Eliminating meat from your diet and focusing on plants and seafood can be a healthy switch. Some benefits come from fish itself (which most people in the U.S. don’t eat enough of). Others come from cutting red meat and increasing your fruit and vegetable intake.

Let’s take a closer look at what a pescatarian diet can do for your health.

Lots of heart benefits

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.

• 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.
• 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.

Plenty of healthy protein

Every cell in your body needs protein, which is like a building block for your tissues. But getting it from meats high in saturated fat (like red meat) brings health risks.

Pescetarian-friendly sources of lean protein, like fish and eggs, don’t bring the same risks. And plant-based proteins like soy, nuts and legumes are great ways to get more of this important nutrient, too.

“We all need protein, but not all protein sources are healthy,” DiMarino warns. “When you choose lean proteins over high-fat meat, you’re eating the healthiest protein sources available.”

Decreased risk of cancer

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.

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.”

A more stable appetite

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.”

Possible disadvantages of a pescatarian diet

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. “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.

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.

Choose what works best for you

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. At the end of the day, the best diet for you is the most nutrient-filled one you can stick to long term.”