Nutrition Diet: What is a flexitarian person?

October 22, 2025 •

5 min read

According to a 2023 survey, around 23% of British consumers identify as flexitarian, a dietary style that is gaining widespread popularity. A flexitarian person follows a predominantly plant-based diet while allowing for the occasional, moderate inclusion of meat and other animal products.

Quick Summary

A flexitarian is a flexible vegetarian who prioritizes plant-based foods but includes meat and animal products in moderation. This balanced eating style emphasizes whole, minimally processed ingredients and offers health and environmental benefits without strict dietary restrictions.

Key Points

Flexible Approach: A flexitarian person primarily eats plant-based foods while moderately incorporating animal products like meat, fish, and dairy.
Health Benefits: This diet is associated with lower body weight and a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
Environmental Impact: By reducing meat consumption, particularly red meat, flexitarians can help lower their personal carbon footprint.
Practical Transition: Beginners can start by dedicating one or two days a week to meatless meals, gradually shifting the dietary focus toward plant-based options.
Mindful Nutrition: It's important for flexitarians to be mindful of key nutrients like iron, vitamin B12, and omega-3s, which may require careful planning or supplementation to ensure adequate intake.
Emphasis on Whole Foods: The diet promotes eating whole, minimally processed foods, such as fruits, vegetables, and whole grains, while limiting refined carbs and added sugars.

The Core Principles of a Flexitarian Diet

The flexitarian diet was famously popularized by dietitian Dawn Jackson Blatner in her 2008 book The Flexitarian Diet. The philosophy is not about removing foods entirely but rather about adding more wholesome, plant-based foods to your diet while being flexible with animal products. It operates on a spectrum, allowing individuals to tailor their approach based on personal preferences and goals.

Key principles that define a flexitarian approach to nutrition include:

Prioritizing Plant-Based Foods: The majority of meals focus on vegetables, fruits, legumes, nuts, seeds, and whole grains.
Moderating Animal Products: Meat, fish, poultry, and dairy are not off-limits but are consumed less frequently and often in smaller portions.
Emphasizing Whole Foods: The diet encourages choosing whole, minimally processed ingredients over refined carbs and added sugars.
Customization: There are no strict rules, allowing each person to find a balance that works for their lifestyle and tastes.
Seeking High-Quality Animal Products: When animal products are consumed, there is an emphasis on choosing high-quality, responsibly sourced options, such as grass-fed meat or free-range eggs.

A Flexitarian's Food List: What to Eat and What to Minimize

Transitioning to a flexitarian diet is less about restriction and more about expansion. By focusing on incorporating more nutrient-dense plant foods, your consumption of less healthy options will naturally decrease. Here is a guide to the types of foods that form the foundation of this diet and those to limit.

Foods to Eat Frequently

Plant-Based Proteins: Beans, lentils, chickpeas, tofu, tempeh, edamame.
Fruits: Apples, bananas, berries, oranges, grapes, cherries.
Vegetables: Leafy greens, broccoli, bell peppers, carrots, sweet potatoes.
Whole Grains: Quinoa, oats, brown rice, farro, whole-grain bread.
Healthy Fats: Nuts, seeds (chia, flax, hemp), avocados, olives, and olive oil.
Dairy and Eggs: In moderation, with a preference for organic or pasture-raised sources.

Foods to Minimize

Processed Meats: Sausage, bacon, deli meat.
Refined Carbohydrates: White bread, pastries, sugary cereals.
Added Sugars: Soda, candies, cookies, cakes.
Fast Food: Fried foods and other highly processed options.

Health and Environmental Benefits of Flexitarianism

Adopting a flexitarian diet can offer significant benefits for both personal health and the planet. Research shows that reducing meat intake and increasing plant-based foods can have a positive impact on your well-being.

Improved Heart Health: Plant-forward diets are rich in fiber and low in saturated fats, which can help lower cholesterol and blood pressure, reducing the risk of cardiovascular disease.
Weight Management: The high fiber content in plant foods promotes satiety, which can help control appetite and support healthy weight management. Studies have found that flexitarians tend to have lower body mass indexes than conventional omnivores.
Reduced Chronic Disease Risk: Evidence links predominantly plant-based diets with a lower risk of developing type 2 diabetes and certain cancers, particularly colorectal cancer.
Enhanced Digestive Health: The increased fiber intake from fruits, vegetables, and whole grains promotes better gut health and digestion.
Lower Environmental Impact: Reducing meat consumption, especially red meat, is associated with a smaller carbon footprint due to lower greenhouse gas emissions, water usage, and land use required for livestock farming.

Flexitarianism vs. Other Dietary Patterns

Understanding the distinctions between a flexitarian diet and other popular eating styles can help you determine the right path for your health journey. The key difference lies in the degree of restriction and flexibility.


Feature	Flexitarian	Vegetarian	Vegan	Standard Omnivore
Primary Focus	Plant-based foods with optional animal products	Excludes all meat, fish, and poultry	Excludes all animal products (meat, dairy, eggs, etc.)	No restrictions; eats both plants and animals
Flexibility	High; allows occasional meat and dairy	Moderate; allows eggs and/or dairy, but no meat	Low; very strict about avoiding animal products	High; no inherent restrictions
Protein Sources	Beans, lentils, nuts, seeds, eggs, dairy, plus occasional meat/fish	Beans, lentils, nuts, seeds, eggs, and/or dairy	Beans, lentils, nuts, seeds, soy products (tofu)	All animal and plant sources
Typical Restrictions	Minimizes processed foods, refined carbs, and excess sugar	Meat, fish, and poultry	All animal products	Varies widely; depends on personal choices
Key Appeal	Sustainable, health-focused, and accessible for those who don't want to fully eliminate meat	Ethical, environmental, and health-conscious without the strictness of veganism	Strong ethical, environmental, and health commitment	Familiarity and unrestricted choice

How to Start Your Flexitarian Journey

Ease into a flexitarian lifestyle with a step-by-step approach to make the transition smooth and sustainable. The goal is to build long-term, healthy habits rather than undergoing a drastic, temporary diet.

Start with Meatless Days: Begin by designating one or two days a week as completely meat-free. "Meatless Mondays" is a popular and easy-to-remember option.
Fill Your Plate with Plants: For your meatless meals, focus on making vegetables, legumes, and whole grains the star of the dish. A large portion of your plate should be dedicated to these plant foods.
Explore Plant-Based Proteins: Experiment with different plant protein sources like tofu, lentils, and beans. They can be incredibly versatile and flavorful additions to your meals.
Reduce Portion Sizes of Meat: On days when you do eat meat, decrease the portion size and supplement with plant-based foods. For instance, add more beans and vegetables to a beef-based dish.
Plan Your Meals in Advance: Planning can prevent last-minute, less-healthy food choices. Create a weekly meal plan that incorporates your meatless days and ensures you have the necessary plant-based ingredients on hand.

Mindful Eating: Addressing Potential Nutritional Gaps

While flexitarianism is a balanced and healthy approach, individuals transitioning from a meat-heavy diet may need to pay closer attention to certain nutrients. Since a flexitarian diet includes some animal products, the risk of deficiency is lower than with stricter plant-based diets, but it is still important to be mindful.

Iron: Plant-based (non-heme) iron is less easily absorbed than animal-based (heme) iron. To improve absorption, pair iron-rich plant foods like lentils and leafy greens with a source of vitamin C (e.g., bell peppers, tomatoes).
Vitamin B12: This vitamin is primarily found in animal products. As a flexitarian, you can obtain it from eggs and dairy, but it's wise to consider fortified foods or supplements if your consumption of animal products is very limited.
Omega-3 Fatty Acids: Fatty fish like salmon are rich in EPA and DHA. For those eating less fish, incorporating plant sources like flaxseeds, chia seeds, and walnuts, or considering an algal oil supplement, is beneficial for maintaining optimal omega-3 levels.
Calcium: If reducing dairy intake, ensure adequate calcium by including fortified plant milks, tofu processed with a calcium firming agent, and dark leafy greens.
Protein: By combining various plant proteins (like grains and legumes), you can get all the essential amino acids. The occasional inclusion of meat, fish, eggs, and dairy further ensures a well-rounded amino acid profile.

For more detailed guidance on balancing nutrients, consulting a registered dietitian or checking reliable sources like the Canadian Nutrition Society can be helpful for new flexitarians.

Conclusion: Embracing the Best of Both Worlds

Ultimately, being a flexitarian person is about creating a personalized and sustainable eating pattern that focuses on whole, plant-based foods without the pressure of total elimination. It's an inclusive and adaptable approach that allows individuals to reap the significant health and environmental benefits of a plant-focused diet while still enjoying animal products in moderation. By shifting the balance of your plate towards plants, a flexitarian lifestyle offers a practical and rewarding path to better nutrition and overall well-being. It is proof that a healthier diet doesn’t have to be rigid to be effective.

Frequently Asked Questions

There are no strict rules, and the frequency varies by individual. Some may eat meat only once or twice a week, while others might reserve it for special occasions. The goal is to reduce overall meat consumption rather than eliminate it completely.

Yes, a well-planned flexitarian diet can support weight management. Its high fiber content from plant foods can promote a feeling of fullness, leading to lower calorie intake. Research shows that flexitarians often have lower body weights compared to standard omnivores.

The main difference is flexibility. A vegetarian strictly avoids all meat, poultry, and fish, while a flexitarian is a 'flexible vegetarian' who consumes these animal products occasionally and in moderation.

Yes. A flexitarian diet allows for the inclusion of varied protein sources. Plant-based proteins like beans, lentils, nuts, and tofu can form the bulk of your intake, with occasional animal products adding to the overall protein count.

Most flexitarians consume dairy products like milk, cheese, and yogurt, though often in moderation, similar to their approach with meat. Some may also choose plant-based alternatives.

Common challenges include adjusting meal planning to rely less on meat, ensuring adequate intake of nutrients like B12 and iron, and navigating social situations where meat is prevalent. Starting gradually and focusing on the abundance of plant foods can help overcome these hurdles.

Yes, by reducing meat consumption, particularly from resource-intensive sources like beef, a flexitarian diet has a lower environmental footprint. It contributes to fewer greenhouse gas emissions and conserves land and water resources.