Is Flexitarian Vegan? The Key Differences Explained

November 25, 2025 •

4 min read

According to YouGov analysis, 14 percent of Brits identify as flexitarian, which is twice the number of people following a vegan, vegetarian, or pescetarian diet. A common point of confusion for newcomers to plant-forward eating is whether is flexitarian vegan, but the fundamental differences are clear.

Quick Summary

A flexitarian diet is primarily plant-based but allows for the occasional, moderate consumption of meat and animal products. This differs significantly from a vegan diet, which completely excludes all animal-derived foods, including meat, dairy, and eggs.

Key Points

Inclusion vs. Exclusion: The core difference is that flexitarians occasionally eat meat and animal products, while vegans completely exclude all animal-derived foods.
Defining Principle: Flexitarianism is about reducing meat intake, whereas veganism is a strict abstinence from all animal products.
Flexibility: The flexitarian diet is adaptable and less rigid, serving as a stepping stone towards more plant-based eating.
Nutritional Planning: Vegan diets require more careful planning or supplementation to avoid deficiencies in nutrients like B12 and iron, which are more readily available in animal products consumed by flexitarians.
Ethical Motivation: While both diets can be motivated by ethics, veganism is often rooted in a deeper philosophical stance against all forms of animal exploitation.
Environmental Impact: A vegan diet generally has a lower environmental footprint than a flexitarian one, though both are more sustainable than a typical omnivorous diet.

What is a Flexitarian Diet?

Coined from the words 'flexible' and 'vegetarian,' the flexitarian diet is a semi-vegetarian eating pattern that emphasizes primarily plant-based foods while allowing for occasional, moderate intake of animal products. It is not a strict or rigid diet but rather a lifestyle that encourages reducing—not eliminating—meat consumption. The degree of flexibility can vary significantly among individuals; some might eat meat once a week, while others might reserve it for special occasions.

The flexitarian diet focuses on whole foods, such as fruits, vegetables, legumes, and whole grains, and it does not have strict calorie or macronutrient rules. It provides a bridge for those who want to reap the health benefits of a plant-forward diet without the full commitment of vegetarianism or veganism.

Core principles of flexitarian eating

The foundational principles of a flexitarian approach include:

Prioritizing plant-based foods: The bulk of the diet consists of fruits, vegetables, grains, nuts, and seeds.
Moderate animal product consumption: Meat, fish, poultry, eggs, and dairy are consumed infrequently and in smaller portions.
Focus on whole foods: Minimally processed foods are preferred over their refined and processed counterparts.
Flexibility: The diet adapts to individual needs, preferences, and social situations, making it a manageable and sustainable option for many.

What is a Vegan Diet?

In stark contrast to the flexitarian diet, a vegan diet completely excludes all animal products. This means no meat (including poultry and fish), dairy, eggs, or honey. Veganism is often driven by strong ethical considerations regarding animal welfare, in addition to environmental and health concerns. For many, it extends beyond just food and influences other lifestyle choices, such as avoiding leather, wool, and products tested on animals.

The strict exclusions of veganism

The rules of a vegan diet are absolute and leave no room for animal-derived products. Key exclusions include:

Meat and poultry: No red meat, chicken, turkey, etc.
Fish and seafood: No fish, shellfish, or other aquatic animals.
Dairy products: No milk, cheese, yogurt, or butter from animal sources.
Eggs: All eggs are excluded.
Honey and other animal-derived ingredients: This can include gelatin, casein, whey, and certain food colorings.

Is Flexitarian Vegan? The Defining Factor

No, a flexitarian diet is not vegan. The single, most important difference is the inclusion of animal products. While a flexitarian prioritizes plant-based foods, they still eat meat and other animal-derived products occasionally. A vegan, by definition, abstains from all animal products entirely. The terms are not interchangeable, and mistaking a flexitarian diet for a vegan one can have significant implications for those with ethical or medical reasons for their choices.

Comparison Table: Flexitarian vs. Vegan


Feature	Flexitarian Diet	Vegan Diet
Inclusion of Meat	Yes, occasionally and in moderation	No, completely excluded
Inclusion of Dairy	Yes, in moderation	No, completely excluded
Inclusion of Eggs	Yes, in moderation	No, completely excluded
Primary Focus	Mostly plant-based, with flexibility	Exclusively plant-based
Environmental Impact	Generally lower than a traditional omnivorous diet due to reduced meat intake	Generally has the lowest environmental footprint due to the total exclusion of animal agriculture
Nutritional Risks	Typically lower, with fewer risks of deficiencies due to the occasional inclusion of animal products rich in B12 and iron	Higher risk of deficiencies in nutrients like B12, iron, calcium, and omega-3s, requiring careful planning or supplementation
Ethical Stance	Focuses on reduction of animal product consumption	Often motivated by a philosophy against all forms of animal exploitation

Why the Distinction Matters

Understanding the precise difference is crucial for several reasons. For individuals with ethical convictions against animal cruelty, a flexitarian meal is not a suitable vegan substitute. Similarly, for someone with a severe dairy or egg allergy, a flexitarian diet, which includes these products, poses a significant health risk. In social settings, clearly communicating one's dietary needs is essential to avoid misunderstandings that could lead to discomfort or health issues.

Choosing the right diet for you

The decision between a flexitarian and a vegan diet depends on individual motivations, health goals, and personal preferences.

Flexitarianism may be a good starting point for those looking to transition toward a more plant-based diet gradually. It offers a more adaptable entry into mindful eating, reducing the feeling of restriction often associated with stricter diets.
Veganism is best suited for those with a strong ethical commitment to avoiding animal exploitation and are prepared to plan their meals carefully to ensure nutritional completeness. While more restrictive, it offers the most significant environmental and potential health benefits associated with a wholly plant-based lifestyle.

Ultimately, both approaches advocate for a greater intake of plant-based whole foods and a reduction in processed items, aligning with widely accepted healthy eating principles. However, the key lies in acknowledging that a flexitarian diet is an evolution towards plant-based eating, not the final destination of veganism. For more information on health-conscious eating, you can visit a source like BBC Good Food's guide to a healthy diet.

Conclusion

In summary, while both a flexitarian and a vegan diet prioritize plant-based foods, they are not the same. The defining difference is the flexitarian's moderate and occasional inclusion of animal products, which is strictly forbidden in a vegan diet. For anyone considering a dietary shift towards more plant-based eating, understanding this distinction is the first step toward making an informed choice that aligns with their personal health goals, ethical values, and lifestyle.

Frequently Asked Questions

No, 'flexitarian' is not another term for 'vegan.' A flexitarian diet is semi-vegetarian and includes occasional meat and animal products, while a vegan diet strictly excludes all animal-derived products.

A flexitarian can eat meat, poultry, fish, dairy products, eggs, and honey. A vegan avoids all of these animal-derived foods completely.

Both diets offer environmental benefits compared to an omnivorous diet, but a vegan diet generally has a lower environmental impact due to the complete avoidance of animal agriculture. However, the mass adoption of flexitarianism can have a significant collective positive effect.

Yes, many people use the flexitarian diet as a stepping stone to gradually reduce animal product consumption before transitioning to a fully vegan lifestyle. Its flexible nature makes the shift less daunting.

Flexitarians are less likely to require supplementation compared to vegans, as their occasional consumption of animal products can provide nutrients like vitamin B12 and iron. Vegans must be more diligent about supplementing or fortifying their diet.

The primary motivations often include health benefits, environmental concerns, and a desire for a more balanced and flexible approach to eating without feeling overly restricted.

Not necessarily. Both diets have significant health benefits associated with a high intake of plant-based whole foods. However, a vegan diet requires careful planning to avoid nutrient deficiencies, while the flexitarian diet may offer a more effortless way to obtain a full range of nutrients.