Published 2026-07-05
A guide to every diet DietAssure™ supports
Whether you're plant-based, follow a religious dietary law, or just want to understand a friend or family member's way of eating, here's what each diet means — what it includes, what it excludes, and who tends to follow it.
Vegan
A vegan diet excludes all animal products – no meat, fish, dairy, eggs, or honey. It’s built on plants: grains, legumes, nuts, seeds, fruits, and vegetables.
What you can eat
Vegans build meals around whole plant foods: beans, lentils, chickpeas, tofu, tempeh, whole grains like brown rice and oats, nuts, seeds, and a rainbow of fruit and veg. Many also enjoy fortified plant milks, meat alternatives, and vegan versions of cheese, yoghurt, and desserts.
What you avoid
All animal-derived ingredients: meat, poultry, fish, dairy, eggs, honey, gelatine, and many food additives sourced from animals. Hidden culprits include whey, casein, lactose, and certain omega-3s from fish oil.
Who it suits
People choose veganism for ethics, animal welfare, environmental concerns, or health. It’s ideal if you’re comfortable reading labels and planning meals to cover nutrients like B12, iron, calcium, and omega-3.
Lacto Vegetarian
A lacto-vegetarian diet includes plant foods plus dairy, but no meat, fish, eggs, or poultry.
What you can eat
Whole grains, pulses, nuts, seeds, fruits, and vegetables, plus dairy for protein and calcium — dal with rice, paneer curries, cheese sandwiches, yoghurt bowls, and vegetable stir-fries with cheese.
What you avoid
All flesh foods (meat, poultry, fish, shellfish) plus eggs. Watch for hidden animal ingredients like gelatine, rennet in some cheeses, and meat or fish stock.
Who it suits
Common in Hindu and other cultural traditions where dairy is valued but eggs and meat are avoided; supports protein, calcium, and B12 intake via dairy.
Ovo Vegetarian
An ovo-vegetarian diet includes plant foods plus eggs, but no meat, fish, or dairy.
What you can eat
Grains, legumes, nuts, seeds, fruits, and vegetables, then eggs in various forms: boiled, scrambled, omelettes, frittatas, or baked goods.
What you avoid
All meat, poultry, fish, and shellfish, plus all dairy products: milk, cheese, butter, yoghurt, and cream.
Who it suits
Chosen by people who tolerate or enjoy eggs but avoid dairy due to allergies, lactose intolerance, or personal preference.
Lacto-Ovo Vegetarian
A lacto-ovo-vegetarian diet includes plant foods plus both dairy and eggs, but no meat, fish, or poultry — one of the most common vegetarian patterns worldwide.
What you can eat
Grains, pulses, nuts, seeds, fruits, vegetables, plus dairy and eggs — from cheese omelettes to pasta with creamy sauces, granola with yoghurt, and egg-based baking.
What you avoid
All meat, poultry, fish, and shellfish, plus ingredients derived from animal slaughter such as gelatine and meat-based stocks.
Who it suits
Popular with people who want a vegetarian lifestyle without giving up eggs or dairy; easier to meet protein, calcium, iron, and B12 needs than stricter plant-only diets.
Pescatarian
A pescatarian diet looks like vegetarian eating, but with fish and seafood as the main source of animal protein.
What you can eat
Fruits, vegetables, whole grains, legumes, nuts, and seeds, plus grilled salmon, prawn stir-fries, tuna salads, and seafood pasta. Oily fish are valued for omega-3 fatty acids.
What you avoid
All meat from land animals: red meat, poultry, and game, plus processed meats like bacon and deli meats.
Who it suits
Attracts people wanting the benefits of a largely plant-based lifestyle while still eating fish for protein and healthy fats.
Pollotarian
Pollotarian diets include poultry as the only meat, alongside plant foods, while excluding red meat and typically fish.
What you can eat
Grains, legumes, vegetables, fruits, nuts, and seeds, plus poultry such as chicken, turkey, or duck. Eggs and dairy are usually allowed.
What you avoid
Red meat (beef, lamb, pork), processed red meats, and often fish and seafood.
Who it suits
People wanting to reduce red meat for health, environmental, or ethical reasons but who still rely on poultry as a familiar protein.
Pollo-Pescatarian
A pollo-pescatarian diet combines poultry and seafood with a largely plant-based plate, while cutting out red meat.
What you can eat
Fruits, vegetables, whole grains, legumes, nuts, and seeds, plus poultry and fish or shellfish — grilled chicken with quinoa, baked salmon, prawn curries.
What you avoid
Red meat from mammals such as beef, lamb, and pork, along with processed red meats.
Who it suits
People who want to cut back on red meat but still enjoy both poultry and seafood, with a strong plant-based foundation.
Raw Vegan
Raw vegan diets are fully plant-based and focus on eating foods in their raw or minimally heated state.
What you can eat
Fruits, vegetables, sprouted grains and legumes, nuts, seeds, and cold-pressed oils — salad bowls, fresh fruit platters, smoothies, and desserts made from dates, cacao, and nuts.
What you avoid
All animal products, like a standard vegan diet, plus most cooked or processed foods — no baked bread, pasteurised dairy, roasted nuts, or boiled pulses.
Who it suits
Appeals to people seeking a very natural, unprocessed way of eating; requires careful planning for B12, iodine, calcium, vitamin D, and protein.
Flexitarian
A flexitarian diet is mostly plant-based but allows meat and other animal products in moderation — a “flexible vegetarian” approach.
What you can eat
Fruits, vegetables, whole grains, legumes, nuts, and seeds as staples, with dairy and eggs usually included, and meat or fish appearing occasionally.
What you avoid
No absolute ban, but meat is intentionally reduced, especially processed and red meats, alongside highly processed foods and sugary drinks.
Who it suits
People who want many benefits of vegetarian diets without cutting meat entirely, and who prefer gradual, practical change.
Omnivore
An omnivore diet includes both plant and animal foods – essentially “eating a bit of everything.”
What you can eat
Vegetables, fruits, whole grains, beans, nuts, seeds, plus meat, poultry, fish, eggs, and dairy — roast chicken, beef stews, fish curries, cheese sandwiches.
What you avoid
No inherent restriction; what’s avoided depends on personal, cultural, or health reasons.
Who it suits
Common globally because it fits comfortably with cultural, family, and regional cuisines, and rules almost nothing out.
Halal
A halal diet follows Islamic guidelines on what is lawful (halal) and unlawful (haram) to eat and drink.
What you can eat
Fruits, vegetables, grains, legumes, nuts, and seeds, plus meat from permitted animals slaughtered according to Islamic law. Fish and most seafood are generally halal.
What you avoid
Pork and pork by-products, alcohol and intoxicants, and meat not slaughtered in a halal manner.
Who it suits
Central for practising Muslims worldwide, followed as part of religious observance.
Kosher
Kosher diets follow Jewish dietary laws (kashrut) that define which foods are permitted and how they must be prepared.
What you can eat
Meat from animals with split hooves that chew the cud, poultry slaughtered per ritual, and fish with fins and scales. Dairy is allowed when not mixed with meat in the same meal.
What you avoid
Pigs, camels, and shellfish, plus mixing meat and dairy in the same meal. Additional Passover restrictions apply to leavened grains (chametz).
Who it suits
Central for observant Jews worldwide, followed as a religious obligation linked to identity and tradition.
Hindu Non-veg
Many Hindus avoid beef because the cow is considered sacred, and many also limit or avoid meat based on principles of non-violence and purity.
What you can eat
Grains, legumes, vegetables, fruits, nuts, and dairy such as milk, ghee, and yoghurt. Many follow vegetarian or lacto-vegetarian patterns.
What you avoid
Beef is widely avoided due to the cow’s sacred status; many also avoid pork and alcohol.
Who it suits
Rooted in Hindu beliefs about ahimsa (non-violence), karma, and ritual purity.
Jain
The Jain diet is a strict form of vegetarianism rooted in non-violence, avoiding meat, eggs, root vegetables, and several other ingredients.
What you can eat
Grains, pulses, fruits, and above-ground vegetables, alongside dairy in many traditions. Turmeric and peanuts are exceptions among root-linked foods.
What you avoid
Meat, fish, eggs, root vegetables (onion, garlic, potato, carrot), and honey.
Who it suits
Followed by Jains as an expression of ahimsa (non-violence) in daily life.
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