A flexitarian diet emphasizes plant-based foods while allowing for occasional meat and fish consumption. By increasing fiber, polyphenol, and nutrient intake from whole foods and reducing saturated fat and processed ingredients, it may lower systemic inflammation, improve metabolic health, and reduce the risk of age-related chronic diseases like cardiovascular disease and type 2 diabetes.
Verdict
A highly effective, sustainable dietary strategy for improving long-term health.
HEALTHSPAN IMPACT
Foundational
RISK LEVEL
Very Low
EVIDENCE GRADE
A
MONTHLY COST
$-50 - $200
Protocol
- Primarily plant-based eating with occasional, infrequent inclusion of high-quality meat and fish.
- Emphasizes whole foods, legumes, fruits, and vegetables over processed options.
- Focuses on food quality and source rather than strict calorie or macronutrient rules.
Flags
- Risk of B12, iron, and omega-3 deficiency if not carefully planned.
- Focus on whole foods is crucial; processed vegan/vegetarian foods can be unhealthy.
- Protein intake may require conscious planning to ensure adequacy for active individuals.