A pescatarian diet is a relatively flexible diet that typically includes all food besides meat and poultry. Many pescatarians choose fish and seafood as their main source of protein, although it can also be interpreted as a vegetarian diet that includes fish. Those following the diet for health benefits might prioritize nutrient-dense plant foods and fish rich in omega-3 fatty acids.
The word pescatarian itself is a combination of the Latin words for fish, piscis, and the English word vegetarian. The diet only emerged in the 1990s and is thought to have originated from the ethical vegetarianism of the 19th century. During this time, the Vegetarian Society of the United Kingdom began allowing people who ate fish but no other meat to become members.
Now, the pescatarian diet is a popular choice for people who want to support their health and the environment without going vegan or fully vegetarian.
The pescatarian diet promotes health in part by reducing the amount of saturated fat you consume. Meat and poultry are common sources of saturated fat in the diet, which can raise cholesterol levels and increase heart disease risk. Removing these sources of protein from the diet can help reduce this risk and promote heart health.
Eating more fish with a pescatarian diet may also increase your intake of omega-3 fatty acids, which help reduce inflammation in the body. Most Americans don’t eat as much fish or fiber as the Dietary Guidelines for Americans recommend. Since the pescatarian diet centers around plant foods and fish, it may be easier to meet the Dietary Guidelines’ recommendations.
Environmentally, the production of meat is a major contributor to global warming, so reducing your consumption of meat may also have environmental benefits.
Guidelines of the Pescatarian Diet
When following a pescatarian diet, you can eat everything except meat and poultry. It can also be considered as a vegetarian diet plus seafood and fish. However, some pescatarians may choose not to eat eggs or dairy products.
Pescatarians don't necessarily eat fish every day; they might only eat fish a couple of times a week. The rest of their meals can center around plant foods, similar to the Mediterranean diet. Just like vegetarians, pescatarians can also get protein from beans, nuts, tofu, and seeds.
The pescatarian diet doesn’t involve specific rules around macronutrients. However, most people will need the following macronutrient breakdown to maintain general health:
- Carbohydrates: 45–65% of calories
- Fats: 20–35% of calories
- Protein: 10–35% of calories
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A pescatarian diet is a fairly flexible diet. You can eat all foods except meat and poultry, so you have plenty of options to meet your needs in each food group. Here are some specific foods centered in the diet:
- Protein: Fish, seafood, beans, tofu, nuts, eggs (optional)
- Vegetables: All are permitted including broccoli, peppers, carrots, asparagus, etc.
- Fruits: All are permitted including bananas, apples, pears, berries, etc.
- Carbohydrates: All are permitted including rice, pasta, bread, tortillas, etc.
- Dairy: Milk (optional), yogurt (optional), cheese (optional)
- Fats: Nuts, seeds, avocado, oil, butter (optional)
Foods Not In the Pescatarian Diet
The only foods not permitted in the pescatarian diet are meat and poultry. However, if meat makes up a large proportion of your current protein intake, it may be a big shift. On the pescatarian diet, you can’t eat foods like:
- Beef
- Turkey
- Chicken
- Pork
- Deli meat
- Sausage
- Bacon
Some pescatarians may also elect not to eat dairy products and eggs.
Animal-based foods are big contributors to saturated fat in the diet, which could raise your cholesterol and increase your risk of developing heart disease.
Plus, it’s estimated that the livestock industry is responsible for 12–18% of greenhouse gas emissions, so reducing your livestock consumption may also help the environment.
There are many meal variations that fit within the boundaries of the pescatarian diet, and you can typically choose the foods you eat based on your personal preferences. Here’s an example of what a day of eating on the pescatarian diet might look like:
- Breakfast: Oatmeal with peanut butter, berries, and chia seeds
- Lunch: Tuna salad sandwich with lettuce, tomato, and onion, served with pita chips and hummus
- Snack: Mixed nuts with dried fruit
- Dinner: Salmon with couscous and roasted asparagus
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Benefits of the Pescatarian Diet
Cutting out meat and poultry in favor of fish may improve your heart health along with several other benefits. Eating more fish and plant foods can also increase your intake of fiber, phytonutrients, and omega-3 fatty acids, all of which promote health.
May Improve Your Heart Health
Many people with high cholesterol are advised to adopt a vegetarian or pescatarian diet as both have been shown to improve heart health.
The American Heart Association recommends eating fish at least twice per week because eating fish and seafood regularly is associated with a reduced risk for cardiovascular disease. Plus, eating more omega-3 fatty acids—found in fatty fish like salmon, herring, and bluefin tuna—can lower your risk of heart disease and stroke.
A recent study also found that pescatarian diets are associated with reductions in triglyceride levels, blood pressure, inflammatory markers, and mortality. This may be because pescatarian diets tend to be higher in omega-3 fatty acids, fiber, and plant nutrients like polyphenols, flavonoids, and carotenoids.
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May Lower Your Cancer Risk
A large study of over 400,000 participants found an association between following vegetarian or pescatarian diets and a lower risk of cancer. After a 10-year follow-up period, the pescatarian participants had a 9% lower overall cancer risk than meat-eaters. The researchers didn’t find clear associations between the pescatarian diet and specific cancers, though.
The researchers believe the lower risk of cancer for pescatarians is related to the fact that pescatarians tend to eat more fiber, phytonutrients, and antioxidants compared to meat-eaters.
May Support Your Eye Health
Following a pescatarian diet may be beneficial for eye health, particularly as you age.
A recent systematic review and meta-analysis found that regularly consuming fish, skim milk, poultry, and non-meat animal products could reduce your risk of developing an age-related eye disease. In contrast, eating red meat is associated with an increased risk of age-related eye disease. The researchers concluded that a pescatarian diet is associated with the best outcomes on eye health for adults.
There's also some evidence to suggest that consuming omega-3 fatty acids in your diet may lower the risk of dry eye. Taking fish oil supplements did not have the same effect, so pescatarians may be more likely to get the benefit as the diet includes a higher intake of fatty fish rich in omega-3 fatty acids.
May Support The Environment
Compared to the Western diet or the flexitarian diet—mostly plant food with some animal products—the pescatarian diet has a lower environmental impact.
If you are concerned about your environmental impact, you may also want to consider the type of fish you are purchasing. You can use the National Oceanic and Atmospheric Administration’s (NOAA) FishWatch resource to verify the sustainability of various kinds of seafood.
The pescatarian diet is generally safe. However, certain groups may need to be careful about adopting a pescatarian diet.
- Pregnant individuals. Just like for non-pregnant adults, the Food & Drug Administration (FDA) recommends pregnant people eat 2 to 3 servings—about 8 to 12 ounces—of various fish per week. However, pregnant individuals need to be especially careful about eating too much mercury from fish as excess mercury could harm the fetus. There are plenty of low-mercury fish options including cod, herring, haddock, clams, salmon, scallops, shrimp, and tilapia.
- Those with an eating disorder or a history of disordered eating. Any type of restrictive diet can be harmful to those who currently have or have had an eating disorder. It may further harm their physical health and their relationship with food. It's important for people with a history of disordered eating to keep a regular, non-restrictive diet.
- Those with a seafood allergy. Since fish is a major source of protein on the pescatarian diet, those with a seafood allergy should not follow this diet.
Drawbacks
If you are a meat lover or your family eats meat a lot, the pescatarian diet may be more difficult to follow since meat and poultry are off-limits.
Fish can also be a more expensive protein source than meat or poultry, so you may not be able to eat as much protein as you need or want with the same budget.Fresh, affordable seafood may also not be as readily available to everyone.
A Quick Review
The pescatarian diet includes all foods except for meat and poultry. Many people follow the diet for both health and environmental reasons.
The diet typically centers around plant foods and fish rich in omega-3 fatty acids and other health-promoting nutrients, which can improve heart health along with other benefits. Buying less meat has also been shown to benefit the environment. However, you may need to do your research to make sure your fish and seafood are coming from a sustainable place.
