What Is Pescatarianism? Benefits Of The Diet & What To Eat

You may have heard this compound word before. It might even hint at yet another "arian"-ending food term within the health and wellness world, but you're still not entirely sure about its meaning. 

Put together the words pesce ("fish" in Italian) and vegetarian, and you get pescatarian: a fish-friendly way of eating that offers the benefits of a plant-forward diet, with room for flexibility. It's no secret that some of the healthiest, longest-living populations worldwide eat plenty of fish, along with plant-based foods such as nuts, whole grains, healthy fats, legumes, fruits, and vegetables.

Although there's no strict definition or set of guidelines for this eating practice, "a pescatarian is someone who includes fish while maintaining a vegetarian diet. In other words, a pescatarian is a person who will consume fish and seafood but not red meat, chicken, or pork," says Amy Kimberlain, RDN, CDCES, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. "They will also include tofu, beans, vegetables, fruits, dairy, and grains. Some vegetarians eat eggs and dairy; some do not." 

At a glance, pescatarians and vegetarians might look very much alike, with a shared focus on plants as their foundation. But their chief distinction lies in their source of animal (fish and seafood) vs. vegetable protein. A vegetarian does not eat fish, and a pescatarian does. 

Two other buzzy terms, well-known in the wellness sphere, are semi-vegetarian and flexitarian, which are not to be confused with pescetarian. With plant-based eating as their foundation, semi-vegetarians and flexitarians will consume animal protein here and there (think red meat, chicken, etc.), explains Kimberlain—though the frequency is variable and particular to an individual's needs.

"I've seen this in patients that will eat animal protein occasionally, but their main focus is on improving their health, so the majority of their dishes include whole grains and vegetables," she says. "This allows them a little more flexibility in their food choices without feeling any pressure to exclude foods they may like on occasion."

The way we nourish and feed our bodies has a broad-reaching impact on our overall well-being. For many, becoming a pescatarian involves punching up the health benefits of both worlds: a plant-based diet centered around wholesome foods and a fish-centric diet packed with protein-rich, healthy fats. Kimberlain notes that the benefits pescatarians experience are likely due to the synergy of plants and fish.

Does this style of eating sound similar to other world-renowned practices, like Mediterranean and Blue Zone diets? While pescatarianism might have a lot in common with both eating styles, they aren't entirely alike. One key difference is that the Mediterranean diet doesn't exclude any particular food groups; it favors whole plant foods and fish but can also include animal protein beyond seafood. The same goes for the long-living folks in Blue Zone regions—while there's a strong emphasis on plant-based eating, these individuals may also include beef, poultry, and other animal proteins (albeit sparingly) in their diets. 

A pescatarian diet1 is protein-packed, nutrient-rich, and abundant in heart-healthy omega-3s. Research suggests that two or more seafood meals per week may reduce congestive heart failure and heart disease. One study even found that higher fish intake (over 14.56 grams per day for men, and 10.89 grams per day for men) was associated with lower total mortality, among the 240,729 men and 180,580 women researchers observed.

Eating fish and seafood increases your intake of omega-3s, which, as mentioned, may offer a number of benefits—from reducing inflammation in the body to promoting brain health. In addition to fatty fish, chia seeds, flaxseeds, or walnuts are excellent plant-based sources of omega-3s.

Depending on the pescatarian you ask, you may get different responses as to "why" they choose to eat this way. "Here are a few generally seen reasons: health concerns, aiming to go vegetarian, reducing environmental footprint, animal cruelty concerns, religion, and taste preference," says Kimberlain. In other words, the motivations can be varied and complex.

Many people turn to a pescatarian diet in hopes of decreasing their environmental footprint by eating sustainable fish and plant-based foods.

As always, speak to your health care provider if you are considering a significant diet modification. Each individual's nutritional demands and genetic structure is unique and might respond differently to eating fish and seafood. 

Mercury and other pollutants are a universal concern, and seafood and fish are no exception2. As mentioned, larger fish (and fish that eat other fish) tend to have greater mercury content than smaller fish such as sardines, herring, or mackerel. If you are concerned, choosing lower-mercury fish might be a better option. A great acronym to keep in mind is SMASH—sardines, mackerel, anchovies, salmon, and herring. Canned tuna, lake trout, or shrimp are other options to consider.

Fish and seafood are the protein cornerstones of a pescatarian diet, followed by plant-based, nutrient-dense foods. To get you started, this two-day sample meal plan will give you a taste of a pescatarian's daily eating habits. Because there are endless opportunities to be creative, try to opt for nutritious dishes and healthy cooking styles to make the most of your pescatarian meals.

Day 1

Breakfast: Sunday Breakfast Rustic Patties + Roasted Roots Herbal Coffee

Lunch: Salmon Cakes With Chimichurri + Naidoo's Berries & Cream

Dinner: Quick & Nutritious Buttery Fish Wrap (try experimenting with high-quality sardines or anchovies for a delicious spin) + Bone Broth From the Sea

Day 2

Breakfast: Chocolate Avo Smoothie + Blackberry Lemon Toast

Lunch: World's Best Healthy Fish Tacos + No-Bake Cookies