What is a Pollotarian Diet? Understanding the 'Semi-Vegetarian' Lifestyle

November 7, 2025 •

4 min read

According to the National Institutes of Health, a pollotarian diet is a semi-vegetarian eating pattern that incorporates poultry as the sole source of meat while prioritizing plant-based foods. This dietary choice has gained popularity for various reasons, including its potential health and environmental benefits.

Quick Summary

A pollotarian follows a primarily plant-based diet, eating poultry like chicken and turkey but avoiding red meat and pork. It is a flexible, balanced eating approach often adopted for health or environmental reasons.

Key Points

Definition: A pollotarian is a semi-vegetarian who eats poultry but no red meat or pork.
Inclusions: The diet emphasizes plant-based foods like fruits, vegetables, and whole grains, with poultry as the only meat.
Health Benefits: Potential advantages include a reduced risk of heart disease, type 2 diabetes, and certain cancers.
Environmental Perks: Choosing poultry over red meat can result in lower greenhouse gas emissions and a smaller environmental footprint.
Nutrient Considerations: Watch for potential deficiencies in iron, zinc, B12, and Omega-3s, and plan meals accordingly.
Comparison: A pollotarian diet is less restrictive than vegan or standard vegetarianism but is more limited than a pescatarian or flexitarian diet.

Defining the Pollotarian Diet

A pollotarian is someone who follows a type of semi-vegetarian diet, meaning they consume a largely plant-based diet supplemented with a single type of animal flesh, in this case, poultry. The term itself is a combination of "pollo," the Spanish word for chicken, and "-arian," a suffix indicating a belief or practice. While the name suggests chicken, this dietary pattern typically includes all types of poultry, such as turkey and duck. Importantly, pollotarians explicitly avoid all other types of animal meat, including beef, pork, and lamb. Some may also choose to eat eggs and dairy, while others may not, and those who add fish are considered a pesce-pollotarian.

Core Principles and Food Choices

At its core, the pollotarian diet is built on a foundation of nutrient-dense plant-based foods. The inclusion of poultry offers a lean protein source that can support muscle repair and satiation.

Foods to Include:

Poultry: Chicken, turkey, and duck are the primary animal protein sources.
Fruits and Vegetables: A wide variety is encouraged to provide essential vitamins, minerals, and antioxidants.
Whole Grains: Quinoa, oats, brown rice, and other whole grains form a key part of the diet for fiber and energy.
Legumes: Lentils, beans, and chickpeas are excellent plant-based protein sources.
Nuts and Seeds: Walnuts, almonds, chia seeds, and flax seeds provide healthy fats and fiber.
Healthy Fats: Avocado and olive oil are staples in this diet.
Dairy/Eggs (Optional): Many pollotarians choose to include dairy products and eggs in their diet.

Foods to Exclude:

Red meat (beef, bison, venison)
Pork (ham, bacon, sausage)
Game meat
Fish and shellfish (unless following a pesce-pollotarian variation)

Health and Environmental Benefits of a Pollotarian Diet

Adopting a pollotarian lifestyle offers several potential advantages, both for personal health and the environment. The emphasis on reducing red meat intake is linked to a number of positive health outcomes, while the focus on plant-based foods boosts nutrient intake.

Health Improvements

Reduced Risk of Chronic Disease: Replacing red and processed meats with poultry and plant-based foods is associated with a lower risk of heart disease, certain cancers, and type 2 diabetes.
Weight Management: Poultry is generally lower in saturated fat and calories compared to red meat. This, combined with a high-fiber, plant-based diet, can help with appetite control and weight loss.
Improved Nutrient Intake: A diet rich in fruits, vegetables, whole grains, and nuts ensures a high intake of fiber, vitamins, and minerals.

Environmental Impact

Lower Greenhouse Gas Emissions: The production of poultry requires fewer resources like land and water and produces lower greenhouse gas emissions compared to the production of red meat.
Sustainable Resource Use: Shifting away from red meat, which has a significant environmental footprint, contributes to more sustainable food consumption patterns.

Pollotarian vs. Other Diets: A Comparison


Feature	Pollotarian	Vegetarian (Lacto-Ovo)	Pescatarian	Vegan
Poultry Allowed?	Yes	No	No	No
Red Meat/Pork Allowed?	No	No	No	No
Fish/Seafood Allowed?	No (unless Pesce-Pollotarian)	No	Yes	No
Eggs/Dairy Allowed?	Optional	Yes	Optional	No
Primary Focus	Plant-based + Poultry	Plant-based + Dairy/Eggs	Plant-based + Fish	Exclusively Plant-based

Potential Challenges and Practical Tips

While the pollotarian diet can be beneficial, it's essential to be mindful of potential nutritional gaps, especially when cutting out certain food groups.

Nutritional Deficiencies

Vitamin B12: This vitamin is primarily found in animal products. Depending on how much poultry, eggs, or dairy are included, supplementation may be necessary.
Iron and Zinc: These minerals are present in plant foods but are more readily absorbed from animal sources. It is crucial to include adequate plant-based sources like legumes and nuts.
Omega-3 Fatty Acids: If fish is excluded, obtaining enough omega-3s is a challenge. Sources like walnuts, chia seeds, and flax seeds are important.

Overcoming Challenges

Meal Planning: Plan meals that incorporate a diverse range of plant-based foods to ensure a balanced intake of nutrients. This also prevents culinary boredom.
Gradual Transition: For those moving from a standard omnivore diet, a gradual shift to pollotarianism is more sustainable and manageable.
Nutrient Awareness: Pay close attention to potential deficiencies and consider supplements or fortified foods as needed.

Conclusion

A pollotarian diet represents a balanced and flexible approach to eating that prioritizes plant-based foods while strategically including poultry. By eliminating red meat, followers can reap potential health and environmental benefits, such as a lower risk of certain chronic diseases and a reduced ecological footprint. While it is less restrictive than a vegan or vegetarian diet, it is important to be aware of potential nutrient deficiencies and to ensure a varied intake of plant-based iron, zinc, and omega-3s. For many, this dietary pattern serves as a practical and sustainable stepping stone towards healthier, more intentional eating habits.

Frequently Asked Questions

A pollotarian is a semi-vegetarian who eats poultry, like chicken and turkey, while a vegetarian completely avoids all types of meat, including poultry, fish, and red meat.

No, a strict pollotarian diet does not include fish or seafood. Someone who eats both poultry and fish would be considered a pesce-pollotarian.

Yes, a pollotarian diet can aid in weight loss. It is often lower in calories and saturated fat than a red meat-heavy diet, and its focus on high-fiber plant foods can increase satiety.

A pollotarian can eat various types of poultry, including chicken, turkey, and duck. The term 'pollo' in the name is a specific reference but includes all fowl.

Yes, potential deficiencies include Vitamin B12, iron, zinc, and Omega-3s, depending on the diet's specific composition. Careful meal planning and potential supplementation are recommended.

While the term is relatively new, the dietary pattern of eating plant-based foods with poultry has existed for centuries in various cultures. It is considered a modern form of semi-vegetarianism.

People adopt this diet for various reasons, including transitioning away from red meat, improving health markers, reducing their environmental footprint, or for ethical considerations related to avoiding red meat.