Vegetarian diet

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

Excludes meat and fish; may include dairy and eggs.

Pros

  • Lower in saturated fat
  • High in fibre
  • Environmentally lighter
  • Linked to lower disease risk

Cons

  • Needs planning for iron, B12, zinc and omega-3
  • Risk of relying on processed substitutes

Suitable foods

  • Vegetables and fruit
  • Legumes and tofu
  • Eggs and dairy
  • Wholegrains
  • Nuts and seeds

Foods to limit or avoid

  • Meat and fish
  • Gelatine and animal fats
  • Over-reliance on refined carbs

Sources & references

  1. British Nutrition Foundation
  2. Harvard T.H. Chan Nutrition Source

Related entries

DASH dietFlexitarian dietGluten-free dietIntermittent fastingKetogenic (keto) dietLow-carbohydrate diet
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