The Expanding World of Vegetarianism
When most people think of a vegetarian, they picture a person who eats no meat. However, the modern definition of vegetarianism is far more nuanced, with many subcategories based on personal health, ethical, and environmental choices. The level of restriction varies significantly among these different diets, moving along a continuum from mostly plant-based to entirely plant-exclusive.
1. Lacto-Ovo Vegetarian
This is arguably the most common and recognizable form of vegetarianism in the Western world. A lacto-ovo vegetarian diet excludes all meat, poultry, and fish, but includes both dairy products (like milk, cheese, and butter) and eggs. This approach is often considered a balanced choice that avoids many of the nutritional deficiencies associated with more restrictive diets, as eggs and dairy are excellent sources of protein, calcium, and vitamin B12.
2. Lacto Vegetarian
Followers of this diet consume dairy products but avoid meat, poultry, fish, and eggs. It is a very common form of vegetarianism in India, where dairy products are a traditional staple. Lacto vegetarians must ensure they find alternative sources for nutrients typically found in eggs, but dairy helps provide protein and calcium. Good non-egg protein sources include lentils, beans, nuts, and seeds.
3. Ovo Vegetarian
An ovo-vegetarian diet includes eggs but excludes all meat, poultry, fish, and dairy products. This diet can be a good source of high-quality protein, vitamin B12, and vitamin D from eggs. However, careful planning is necessary to ensure adequate calcium intake, which is typically found in fortified plant-based milk alternatives and certain leafy green vegetables.
4. Vegan
The vegan diet is the most restrictive form of vegetarianism, excluding all animal products and by-products. This includes meat, poultry, fish, dairy, and eggs, and often extends to ingredients like honey and gelatin. As a result, vegans must plan their diet carefully to ensure they receive essential nutrients like vitamin B12, iron, and calcium, often through fortified foods or supplements. Many vegans also avoid non-food animal products like leather and wool.
5. Pescatarian
Also spelled pescetarian, this diet is named from the Italian word for fish, pesce. A pescatarian eats fish and seafood but avoids all other types of meat and poultry. Many adopt this diet for health reasons, such as the benefits of omega-3 fatty acids found in fish. Some sources consider it a semi-vegetarian diet rather than true vegetarianism, but its widespread practice has led to its inclusion in this list.
6. Pollo-Vegetarian
This diet is named for the Spanish word for chicken, pollo. A pollo-vegetarian eats chicken and poultry but avoids red meat and fish. Like other semi-vegetarian options, this diet is often a stepping stone for those transitioning to a more plant-based lifestyle. It allows for the consumption of poultry while eliminating red meat, which is often associated with higher health risks when consumed in excess.
7. Flexitarian (or Semi-Vegetarian)
A flexitarian diet is, as the name suggests, flexible. It emphasizes a predominantly plant-based eating pattern but allows for the occasional consumption of meat, poultry, or fish. This approach is ideal for those who want to reduce their meat intake without a strict, all-or-nothing commitment. Flexitarians can enjoy many of the health and environmental benefits of a plant-rich diet while still incorporating small amounts of animal products.
How the 7 Types of Vegetarians Compare
| Dietary Type | Excludes | Includes | Considerations |
|---|---|---|---|
| Lacto-Ovo | Meat, poultry, fish | Eggs, dairy, plants | Common, balanced nutrient intake |
| Lacto | Meat, poultry, fish, eggs | Dairy, plants | Popular in some regions, requires attention to egg-based nutrients |
| Ovo | Meat, poultry, fish, dairy | Eggs, plants | Good source of B12 from eggs, requires careful calcium planning |
| Vegan | All animal products | Plants only | Most restrictive, requires careful nutrient planning (B12, iron) |
| Pescatarian | Meat, poultry | Fish, dairy, eggs, plants | Considered semi-vegetarian, good source of omega-3s |
| Pollo-Vegetarian | Red meat, fish | Poultry, dairy, eggs, plants | A transitional diet, avoids red meat |
| Flexitarian | No strict exclusions | Mostly plants, occasional meat/animal products | Flexible, good for transitioning to less meat |
Choosing the Right Approach for Your Lifestyle
Each of these dietary paths offers unique benefits and challenges. The best choice depends on individual goals, health needs, and ethical stances. A flexitarian diet is an accessible entry point for those aiming to reduce their meat consumption gradually. For those with strong ethical convictions, veganism offers the most comprehensive avoidance of animal products. Lacto-ovo vegetarianism provides a balanced and less restrictive option, while lacto or ovo variations cater to specific preferences or intolerances.
Regardless of the type, a successful plant-forward diet requires careful planning to ensure nutritional adequacy. All vegetarians should focus on consuming a wide variety of foods, including legumes, nuts, seeds, whole grains, and a colorful array of fruits and vegetables. Working with a registered dietitian can be particularly beneficial for those on more restrictive diets to prevent nutrient deficiencies. For reliable nutrition information, consider visiting the British Dietetic Association website.
Conclusion
The world of vegetarianism is not a monolith but a diverse ecosystem of dietary choices. From the most common lacto-ovo vegetarian to the flexible flexitarian, each of the 7 types of vegetarians offers a different way to prioritize plant-based eating. These classifications help clarify the often-confusing terminology and empower individuals to make informed decisions that align with their personal values and health objectives. Ultimately, every step towards a more plant-rich diet contributes to personal health and a more sustainable food system.
