26/07/2026
Plant-based diets focus mainly on foods from plants, such as vegetables, fruits, whole grains, legumes, nuts, and seeds. They differ in how much (if any) animal products are included.
Types of Plant-Based Diets
1. Whole-Food Plant-Based (WFPB) Diet
β’ Emphasizes whole, minimally processed plant foods
β’ Avoids or limits processed foods, refined sugar, and oils
β’ Usually excludes animal products
2. Vegan Diet
β’ Excludes all animal products, including meat, poultry, fish, eggs, dairy, and honey
3. Lacto-Vegetarian Diet
β’ Includes dairy products
β’ Excludes meat, poultry, fish, and eggs
4. Ovo-Vegetarian Diet
β’ Includes eggs
β’ Excludes meat, poultry, fish, and dairy
5. Lacto-Ovo Vegetarian Diet
β’ Includes both dairy and eggs
β’ Excludes meat, poultry, and fish
6. Pescatarian Diet
β’ Includes fish and seafood
β’ May also include dairy and eggs
β’ Excludes meat and poultry
7. Flexitarian (Semi-Vegetarian) Diet
β’ Primarily plant-based but occasionally includes meat, poultry, or fish
β’ One of the easiest diets for beginners
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Benefits of a Plant-Based Diet
Cardiovascular Health
β’ Lowers LDL (βbadβ) cholesterol
β’ Helps reduce blood pressure
β’ Lowers the risk of heart disease and stroke
Weight Management
β’ Typically lower in calories and higher in fiber
β’ Promotes satiety and supports healthy weight loss
Diabetes
β’ Improves insulin sensitivity
β’ Helps with blood sugar control
β’ May reduce the risk of developing type 2 diabetes
Cancer Prevention
β’ Higher intake of antioxidants and phytochemicals
β’ May lower the risk of colorectal and some other cancers
Gut Health
β’ High fiber intake promotes a healthy gut microbiome
β’ Improves bowel regularity
Kidney Health
β’ May reduce the workload on the kidneys, particularly in some patients with chronic kidney disease (when individualized by a healthcare professional)
Environmental Benefits
β’ Lower greenhouse gas emissions
β’ Reduced water and land use compared with diets high in animal products
Possible Side Effects or Nutritional Concerns
If not well planned, a plant-based diet may lead to nutrient deficiencies.
Other Possible Side Effects
β’ Increased gas and bloating, especially when increasing fiber rapidly
β’ Constipation if fluid intake is inadequate despite higher fiber intake
β’ Unintended weight loss if calorie intake is too low
β’ Difficulty meeting protein needs in older adults or athletes without careful planning
β’ Higher risk of deficiencies in vitamin B12, iron, calcium, vitamin D, and iodine if animal products are completely excluded without appropriate food choices or supplementation
β’ Planning is important to ensure adequate protein, calcium, iron, vitamin D, omega-3 fatty acids, zinc, and iodine.
