Being a Vegetarian Isn’t One-Size-Fits-All
Many people assume being vegetarian simply means avoiding meat. But in reality, vegetarianism is a diverse and deeply personal lifestyle choice. Some choose it for health benefits, others for ethical reasons like animal welfare or environmental concerns. What’s often overlooked is that there are many types of vegetarian diets, each with its own set of guidelines, flexibility, and philosophies.
From strict vegans to more flexible eaters like flexitarians, this article will help you understand the different kinds of vegetarianism common in the U.S., so you can make informed choices about your diet and lifestyle.
What Does It Really Mean to Be Vegan?
Vegans avoid all animal-derived products—not just meat, but also dairy, eggs, and even honey. It’s not just a diet; it’s a lifestyle rooted in the ethical belief of minimizing animal exploitation. Vegans often go further by avoiding leather goods, animal-tested cosmetics, and non-vegan household products.
With the rise of plant-based alternatives in the U.S., living vegan is more convenient than ever. Apps like “HappyCow” or “abillion” help users locate vegan-friendly restaurants, and most major grocery chains now carry a wide range of plant-based milk, cheese, and meat substitutes.
Lacto-Vegetarians: Dairy Yes, Eggs and Meat No
A lacto-vegetarian diet includes dairy products such as milk, yogurt, and cheese but excludes meat, fish, and eggs. The term “lacto” comes from the Latin word for milk. This diet is common in certain religious or cultural traditions, particularly among Hindus in India.
In the U.S., this style fits well with foods like cheese pizza, creamy soups, or Greek yogurt bowls, making it accessible for many people looking to adopt a vegetarian diet without cutting out all animal products.
Ovo-Vegetarians: Eggs Are In, Dairy Is Out
Ovo-vegetarians consume eggs but avoid dairy, meat, and fish. The prefix “ovo” is derived from the Latin word for egg. Many ovo-vegetarians avoid dairy because of ethical concerns regarding the dairy industry.
For breakfast lovers in the U.S., this means egg-based dishes like omelets or avocado toast with a poached egg are fair game, while skipping out on cheese or butter. It’s a balanced approach for those seeking protein from animal sources without consuming dairy.
Lacto-Ovo Vegetarians: The Most Common Type in the West
Lacto-ovo vegetarians eat both dairy and eggs while avoiding meat, poultry, and seafood. This is the most popular form of vegetarianism in the United States and often the starting point for those transitioning to a plant-based lifestyle.
It’s relatively easy to follow in a Western diet where foods like veggie lasagna, egg salad sandwiches, and mac and cheese are staples. The inclusion of dairy and eggs helps maintain nutritional balance with less need for supplementation.
Pescatarians: Including Fish for Added Flexibility
Pescatarians avoid meat but include fish and seafood in their diet. The word comes from the Italian “pesce,” meaning fish. This approach is chosen by many for health benefits, particularly the omega-3 fatty acids found in fish like salmon and sardines.
In the U.S., pescatarian diets are gaining popularity due to the Mediterranean diet’s rise, which emphasizes fish, olive oil, and vegetables. Seafood dishes like tuna salad, shrimp stir-fry, or sushi rolls are all compatible with this eating style.
Pollo-Vegetarians: Chicken Only, No Red Meat or Fish
Pollo-vegetarians eat chicken but avoid red meat and seafood. While not traditionally considered vegetarian, it’s a semi-vegetarian option for those cutting back on red meat for health or ethical reasons.
This approach may appeal to people in the U.S. transitioning from a standard American diet, offering familiar protein options like grilled chicken wraps or chicken stir-fry while moving toward a more plant-based focus.
Flexitarians: Plant-Based with Room to Flex
Flexitarians primarily follow a vegetarian diet but occasionally eat meat or fish. This flexible approach emphasizes plant-based meals without strict rules, making it easier to sustain in the long term.
It’s ideal for busy Americans who want to eat more sustainably but still enjoy a burger at a summer barbecue. Meatless Mondays or “vegan before 6” are popular strategies. Dietitians often recommend flexitarianism as a realistic and health-conscious transition into plant-based eating.
Fruitarians: Radical Simplicity with Major Risks
Fruitarians consume only fruits, nuts, and seeds, often avoiding even vegetables or grains. Some follow strict philosophies that allow only foods that naturally fall from plants, believing this minimizes harm to nature.
While some find spiritual or detox value in this diet, it’s highly restrictive and may lead to nutrient deficiencies. U.S. health experts strongly caution against fruitarianism as a long-term eating plan due to its lack of essential nutrients like protein, calcium, and vitamin B12.
Raw Vegans: No Animal Products, No Cooking
Raw vegans not only avoid all animal products but also exclude foods heated above 118°F (48°C). They believe cooking destroys vital enzymes and nutrients, so meals consist mainly of salads, smoothies, sprouted grains, and fermented foods.
In the U.S., raw foodism has a niche following, with specialty cookbooks, YouTube channels, and even dedicated raw vegan restaurants in major cities. While this diet can be nutrient-rich, it also requires careful planning to avoid deficiencies.
Choosing the Right Path for You
There’s no “best” type of vegetarian diet—only what’s best for your values, health, and lifestyle. Whether you’re drawn to veganism for animal rights, pescatarianism for heart health, or flexitarianism for balance, the key is to understand your motivation and align your diet with it.
Many Americans start small, such as going meat-free once a week or cutting out red meat before moving to stricter forms. What’s most important is sustainability—choosing a path you can stick with over time.
Don’t Neglect Nutrition—Consult a Professional
Whichever vegetarian path you choose, be mindful of your nutritional intake. Diets that exclude animal products often require supplements for vitamin B12, iron, omega-3s, and zinc.
Registered dietitians in the U.S. commonly recommend regular blood tests and fortified foods for those on vegan or raw food diets. Fortunately, there’s growing availability of plant-based protein powders, fortified almond milk, and vegan multivitamins to help fill in the gaps.