Lifestyle | Just For Fun

We Bet You Know What Vegetarian Means, But What About Reducetarian Eating?

This post may contain affiliate links. Please see our disclosure policy for details.

Some of us just eat, without labeling ourselves. Others make a point of sharing (insisting vehemently?) that they are vegan, vegetarian, eat plant-based, are “doing” keto, Whole30, and the list goes on.

Reducetarian eating was new to us. Let’s take a look at ways to eat that you might not know about – and definitions for some diets you might be familiar with (like Mediterranean). These range from clinically proven, medically directed diets (low FODMAP) – to pure fads, with no evidence-based scientific backing (We’re looking at you, Whole30).


healthy food in bowl..
Photo credit: Ella Olsson via Canva.

The Reducetarian Foundation is dedicated to encouraging and educating people to reduce consumption of animal products. It is not veganism or vegetarianism. In other words, you could eat a little bit of everything – animal products included – but if you are making an effort to reduce your animal product consumption, then you are a Reducetarian, according to the founder Brian Kateman.

The Foundation provides resources, such as guides to help you with a 30-day Reducetarian eating plan, there is a podcast, recipes, fellowships, a mentor program, and more. 

Are vegans and vegetarians practicing Reducetarianism? According to the foundation, “Yes, vegans and vegetarians are also reducetarians because they have reduced their consumption of meat (so effectively that they eat none at all).”

Plant-Based Diet

woman eating an orange wedge.
Photo credit: Eunice Pais. Produced by PAIS from diversifylens via Canva.

The term “plant-based” is confusing for many. It is not vegan. It does not exclude animal products, but there is a focus on eating mostly plants, such as fruits, vegetables, nuts, seeds and whole grains.

Whole Food Plant Based (WFPB)

sugar with Red X.
Photo credit: towfiqu ahamed barbhuiya via Canva.

Whole Food Plant Based (WFPB) is a sub-set of Plant-Based. It is everything that Plant-Based is, with the addition of eliminating all processed food, including oils and sugar.

The whole foods aspect of the diet refers to natural foods that are not heavily processed. Look for whole, unrefined, or minimally refined ingredients. The plant based aspect means there is a focus on plants and is free of animal ingredients such as meat, milk, eggs, or honey.

WFPB and vegan diets overlap, but with some key differences. A vegan diet can include highly processed imitation meats and cheeses, while a WFPB does not include these and focuses on whole foods.

The Low FODMAP Diet

side overhead view of low FODMAP sweet potato tacos with black beans_
Photo credit: Dédé Wilson from FODMAP Everyday®.

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. FODMAPs are a group of short-chain carbohydrates that are indigestible or poorly absorbed, especially by the 1 in 6 people worldwide who have irritable bowel syndrome (IBS).

The Low FODMAP Diet is a clinically proven diet, which means it has been proven to work. This greatly differentiates it from fads like paleo, the “keto diet”, and Whole30.

Researchers at Monash University in Melbourne, Australia have determined that a diet lowered in FODMAPs can reduce or even eliminate IBS symptoms in up to 75% of those with the debilitating dietary syndrome.


whole food with fish.
Photo credit: Valeria Boltneva via Canva.

A flexitarian is someone who primarily eats plant-based foods with the occasional inclusion of animal products. According to Kateman, the difference between his Reducetarian movement and Flexitarians, is that a Reducetarian is making a conscious effort to reduce animal products – a process which might entail less and less as time goes on.


bowl of food on laps.
Photo credit: Deedee Photos via Canva.

Veganism excludes all animal-derived products, including meat, fish, poultry, eggs, dairy, and honey. It also prohibits the consumption of substances like rennet, gelatin, collagen, and other animal proteins.

Strict vegans encompass more than just dietary choices, as adherents extend their principles to products involving the use of animals, either directly or indirectly. This commitment involves avoiding items such as leather goods, wool, silk, beeswax, cosmetics that are tested on animals, latex products containing casein (derived from milk proteins), and specific soaps and candles made from animal fats.

3 Kinds of Vegetarians

melon salad.
Photo credit: Einladung_zum_Essen via Canva.

Vegetarians follow a lifestyle that excludes the consumption of any animal flesh products, including red meat, fish, and poultry. This may also extend to avoiding by-products obtained from animals processed for food. Some may choose this dietary approach for ethical or environmental reasons. Some vegetarians incorporate certain vegan principles into their lifestyle by avoiding products that involve animal testing or using materials resembling animal-based leather goods.

There are three sub-types of vegetarians:

1. Lacto-ovo-vegetarian diet: Excludes meat, fish, and poultry but includes eggs and dairy products.

2. Lacto-vegetarian diet: Excludes meat, fish, poultry, and eggs but allows dairy products.

3. Ovo-vegetarian diet: Excludes meat, fish, poultry, and dairy products but includes eggs.


cooking fish in pan.
Изображения пользователя Vitaliy via Canva.

Pescatarianism is a dietary choice that involves abstaining from consuming all types of meat and animal flesh, such as red meat and poultry, except for fish. Individuals who follow a pescatarian diet maintain a vegetarian lifestyle, while incorporating fish and shellfish into their meals. You would include tuna, cod, anchovies, shrimp, mussels, salmon, crabs, and lobster.

The Mediterranean Diet

meal prep.
Photo credit: Anastasiia Nurullina via Canva.

The Mediterranean Diet emphasizes plant-based foods, such as fruits, vegetables, beans, and nuts, whole grains, fish, small amounts of meat, moderate amounts of poultry, moderate amounts of dairy, such as cheese and yogurt, and healthy fats, primarily olive oil. Small amounts of sweets and wine are permitted.

That said, The Mediterranean Diet has no single definition, being based on eating patterns across many different Mediterranean countries, each with their own nuances. 

The DASH Diet

man taking woman's blood pressure.
Photo credit: Jacob Varghese via Canva.

DASH stands for Dietary Approaches to Stop Hypertension (high blood pressure). The DASH diet emphasizes vegetables, fruits, whole grains, lean protein, and low-fat dairy. This flexible, balanced, and heart-healthy eating plan is promoted by the National Heart, Lung and Blood Institute and is rich in in blood pressure-lowering nutrients, like potassium, calcium, magnesium and fiber.

The DASH diet limits foods high in saturated fat – such as fatty meats, full-fat dairy foods, tropical oils (like coconut oil), and sweetened beverages. Sodium is kept at or below 2,300 milligrams per day.

The MIND Diet

Man helping older man.
Photo credit: geralt via Canva.

The MIND diet, an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a carefully designed eating plan that combines elements from two well-established diets, namely DASH and Mediterranean, with a specific focus on foods that promote brain health. By incorporating foods like leafy greens, nuts, and berries, the MIND diet aims to potentially reduce the risk of cognitive decline, including Alzheimer’s disease and other forms of dementia.

The late Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, spearheaded the development of the MIND diet through a study funded by the National Institute on Aging, and the initial findings were published in 2015. The study demonstrated that adhering to the MIND diet moderately lowered the risk of Alzheimer’s disease by approximately 35%, with an even more substantial risk reduction of up to 53% for those who rigorously followed the diet. Moreover, subsequent research has also suggested additional positive cognitive effects associated with the MIND diet. Despite the absence of a guaranteed method to prevent Alzheimer’s disease or other neurodegenerative disorders, incorporating the MIND diet’s healthful mainstays may offer a proactive approach to maintaining brain health.


evolution graphic.
Photo credit: Canva.

The paleo (or paleolithic) diet is based on the presumption of emulating ancestral eating habits. The core idea suggests that aligning our diet with how our ancestors ate throughout evolution can us nutritional benefits. The problem is that historical information about the paleolithic diet remains somewhat uncertain, likely varying depending on the specific time and location. Some interpretations propose a focus on animal foods, while others indicate a more balanced diet with a smaller role for animal foods.

The mainstream interpretation of the ‘paleo diet’ involves the consumption of fruits, vegetables, nuts, eggs, lean meat, and seafood, restricting dairy products, grains, legumes, and processed foods.


Whole30 food.
Photo credit: yulianny via DepositPhotos.

The Whole 30 diet gained popularity in the early 2010s and was marketed as an ‘elimination diet,’ essentially being a “branded” version of the paleo diet. It is important to note that the diet recommends exclusion of various nutritious foods without substantial scientific evidence to support the rationale behind it. The diet lacks peer-reviewed scientific research, leaving a dearth of robust evidence to back any significant health claims.

An industry has popped up around Whole30 (clothing, bloggers, food producers, “health coaches”, to name a few), yet the diet has faced criticism in the media and by medical professionals for its broad restriction of certain foods without clear reasoning. 

The creators of the plan suggested that eliminating alcohol, dairy, grains, legumes, and sugar could address issues related to energy, stress, or weight. On the plus-side the diet does emphasize the consumption of whole foods, including eggs, fruits, meat, nuts, seafood, seeds, and vegetables, providing a rich source of nutrients while eliminating energy-dense, ultra-processed foods.

Keto Diet

assorted food, steak in center on board.
Photo credit: JuliaMikhaylova via Canva.

More properly called the ketogenic diet, we have to divide this into the original ketogenic diet and the currently popular “keto diet”.

All kinds of keto diets put the body into ketosis, which is a process that occurs when your body doesn’t have enough carbohydrates to burn for energy. Instead, it burns fat and makes ketones, which it can use for fuel.

The classic ketogenic diet (CKD) has been around for more than a century. It was originally used in the early 1900s as a treatment for intractable epilepsy, or epilepsy in children that was resistant to medications.

This medically directed form of the diet experienced a resurgence in pediatric neurological units in the US in the late-1980s and continues to be used by physicians and Registered Dietitians (RDs) to control seizures.

Somewhere in the early 2010s, once the Paleo diet started losing steam, the ketogenic diet (“keto”) began to emerge as the fad diet du jour.

This keto diet is touted as useful for managing conditions such as obesity, autism, diabetes, hypertension, and more. Despite its rampant popularity, there are no evidence-based guidelines to adapt a ketogenic diet for weight loss, diabetes, hypertension, elevated cholesterol or IBS.

The Takeaway

blonde dietitian holding bowl of salad
Photo credit: studioroman via Canva.

Our physical and mental health are greatly affected by our choice of food. Many “diets” are tried on for size, without consulting a dietitian, who would be best equipped to determine what is right for you. It is certainly not one size fits all.

Registered dietitians (RDs), or the equivalent in your country, are highly skilled and credentialed. The term “nutritionist” is not, in the US. Anyone can call themselves a “nutritionist”, “health coach”, wellness coach” and similar.

Do yourself a favor – for your short-term and long-term health – and work with a RD for your optimal health.

Easy Peasy Dinner and Dessert: 20 One-Pan, One Bowl Recipes for Busy Nights

One-Pan Low FODMAP Chicken, Artichokes & Olives in pan on wooden surface
One-Pan Chicken with Artichokes & Olives. Photo Credit: Dédé Wilson.

We all need One-Pan, One-Bowl recipes in our repertoire, and we’ve got ‘em! From main dishes to soups, pasta, curries and desserts, these kitchen-tested recipes will get you in and out of the kitchen fast. With minimal clean-up, too! Click here for all of our One-Pan, One Bowl recipes!

36 Dishes You Didn’t Know You Could Make With Rice Noodles

main image of Low FODMAP Asian Tofu Noodle Papaya Salad on a gray plate against dark background
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Rice noodles are naturally gluten-free, but that isn’t the only reason to cook with them. They are delicious unto themselves, come in a variety of shapes, and are the noodle of choice in so many Asian-inspired recipes. But it doesn’t stop there! There are rice-based lasagna noodles, shells, manicotti, elbows…From soups to main dishes, casseroles, salads and summer rolls, we have 36 recipes for you to get you slurping with joy. Click for 36 Dishes You Didn’t Know You Could Make With Rice Noodles

30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

closeup Low FODMAP Cream of Tomato Soupin white bowl; teal napkin
Photo Credit: Dédé Wilson from FODMAP Everyday®.

At FODMAP Everyday® we define “Quick” as a dish that can be on the table, ready to eat, in 30 minutes or less. “Easy” recipes have 15 minutes or less of prep time. All of these recipes are low FODMAP and free of gluten so they can be served to tender tummies too! Click for 30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter; marble surface

Grabbing a rotisserie chicken at the supermarket is not “cheating” by any stretch of the imagination. Having cooked chicken ready to use is a great jump-start to all sorts of creative recipes – from salads to main dishes, lunches and dinners – and is a brilliant move, in our book. Click for Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

overhead image of low FODMAP grilled corn with garlic herb butter
Garlic Herb Corn on the Cob. Photo Credit: Dédé Wilson.

We buy a rotisserie chicken every week – and enjoy the bounty for days. But we like to mix it up; potatoes, veggies (hot and cold), pasta – there are many ways to enjoy that chicken and to turn it into a meal. Here are our 34 community favorites. Click here for Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

9 Insanely Delicious Easy Homemade Chicken Wing Recipes

Low FODMAP Hot Honey Chicken Wings in cast iron pan set on rack

Entire restaurants build their menu around chicken wings, but we’re going to show you how to make the best chicken wings at home – and they’re easier than you think. Most of these recipes are baked, not fried, so you will not only save on calories, but also have less mess and spend less time in the kitchen. Click here for 9 Insanely Delicious Easy Homemade Chicken Wing Recipes

18 Iced Tea & Refreshing Drink Recipes That Will Make You Scream Summer Is Here!

peach iced tea in tall glasses with silver spoons against white backdrop_
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Quench your thirst and beat the heat with a refreshing lineup of tantalizing beverages. Whether you’re craving a tall, chilled drink on a scorching day, in need of hydration after a workout, or seeking a delightful mocktail sans alcohol, we’ve got you covered. Get ready to dive into a world of iced teas, invigorating punches, flavored lemonades, zesty limeades, luscious smoothies, sparkling spritzers, and even a homemade electrolyte beverage. Click for 18 Iced Tea & Refreshing Drink Recipes That Will Make You Scream Summer Is Here!

23 Dinner Solutions: Quick and Delicious Soup and Stew Recipes


There is nothing like homemade soup or a hearty stew, especially when it is cold outside! (For you hot weather folks, we do have a few cold soups). We’ve got 23 recipes for you, from Instant Pot quickies to long simmered renditions. Comfort food in a bowl. Get 23 Dinner Solutions: Quick and Delicious Soup and Stew Recipes here.

23 Easy Potato Recipes: Which One Will You Try First?

closeup low FODMAP hasselback potatoes with garlic and thyme

Potatoes! White, red, yellow, starchy russet, sweet potatoes – even blue and purple potatoes – can be a main meal in the form of double stuffed baked potatoes, a weekday side-dish, a potluck salad, or they can add richness to soups. And don’t forget breakfast casseroles and home fries! We have 23 recipes for you to try and potatoes are often economical, too, so dive in! Click here for 23 Easy Potato Recipes: Which One Will You Try First?

Holy Cow! These 10 Ground Beef Recipes Will Knock Your Socks Off!

low FODMAP super quick korean beef
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Ground beef makes a great burger and meatloaf, but it is so much more versatile than that, and we have 11 recipes for you to add to your weekly rotation. Chili, Chili Mac and even a Quick Korean Beef dish, that package of ground beef has never been more inspiring. Click here for Holy Cow! These 10 Ground Beef Recipes Will Knock Your Socks Off!

10 Gut Friendly Chicken Recipes You Can Have On Your Table Tonight!

Photo Credit: Dédé Wilson from FODMAP Everyday®.

Chicken is one of our favorite protein building blocks for an easy, delicious meal. Sometimes you can get in a rut though and end up making the same chicken recipes over and over.

We’ve got one pan meals, warm weather salads and grill options, dinner party worthy dishes, lighter fare and hearty dinners. Click here for 10 Gut Friendly Chicken Recipes You Can Have On Your Table Tonight!

6 Rich And Fudgy Brownies That Will Make You Want To Lick The Bowl

Nutella Brownie. Photo Credit: Dédé Wilson from FODMAP Everyday®.

In our opinion, you can never have enough brownie recipes. We have gathered our top 6; the brownie recipes you don’t have – yet. And you do need them; trust us. Nutella. Peppermint. Toasted almond & Coconut. S’Mores. PB & J – and even a super quick One-Bowl Brownie. Get ready to be inspired. Click for 6 Rich And Fudgy Brownies That Will Make You Want To Lick The Bowl

85 Desserts For The Chocolate Lover In Your Life

horizontal image of Low FODMAP Blackout Cake on white plate
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Welcome to the largest collection of desserts for the chocolate lover in your life. Each of these are also gut-friendly so that you don’t have to worry about bloating, or a noisy belly when getting romantic! All of these desserts are gluten-free and low FODMAP! Click for 85 Desserts For The Chocolate Lover In Your Life

The Crazy Best and Easy Cookie Recipes Ever!

Low FODMAP One-Bowl Chocolate Chunk Cookies closeup
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Cookies – small, large, soft, chewy, crispy, chocolaty, peanut buttery, elegant, homespun, one-bowl, drop, rolled and shaped – we’ll take them all. You can never have enough cookie recipes and ours are all created in our very own Test Kitchen; these recipes work! Several can be prepped in the time it takes to preheat the oven. Click for The Crazy Best and Easy Cookie Recipes Ever!

Looking For Dairy Free Ice Cream & Frozen Desserts?

Image Credit: FODMAP Everyday

This article will discuss the low FODMAP ice cream and frozen desserts that you can find in supermarkets and restaurants, as well as our own exclusive recipes, and will include information on dairy based as well as alt milk frozen desserts and recipes. Click here for Dairy Free Frozen Desserts Recipes.

20 Strawberry Recipes That Will Make You Berry Happy!

whole strawberry glazed NY style cheesecake on white pedestal with gold forks alongside
Photo Credit: Dédé Wilson from FODMAP Everyday®.

These days, depending on where you live, you might be able to get decent strawberries all year long. Spring, however, brings fresh, new batches and we are always looking for new ways to incorporate these delicious berries into our diet. From drinks to cakes, crisps, cobblers, bars and even a salad, frozen desserts and a salsa, we have 20 strawberry recipes for you. Click for 20 Strawberry Recipes That Will Make You Berry Happy!

Top 100 Low FODMAP Recipes

Top 100 Low FODMAP Recipes

These are our community’s favorite Top 100 Low FODMAP Recipes. Are you struggling with irritable bowel syndrome (IBS)? Are you following the low FODMAP diet and having a hard time finding delicious recipes that even the whole family can enjoy? You are in the right place! At FODMAP Everyday® we specialize in teaching you how to THRIVE on the low FODMAP diet! Get ready to eat well, without the IBS triggers! Click for our Top 100 Low FODMAP Recipes!

Looking For More Delicious Ideas?

1000+ Low FODMAP Recipes

If you have been diagnosed with IBS and are following a Low FODMAP diet, we have 1000+ Gluten Free & Low FODMAP Recipes to help you live deliciously and symptom free!

And Don’t Miss These Articles If You Have IBS

Low FODMAP Articles Image

Our team of low FODMAP and IBS trained dietitians and healthcare experts have written 100’s of Wellness Articles to help you THRIVE.

And Be Sure To Visit Our Shop!

FODMAP Everyday Low FODMAP Shop

We have curated hundreds products to help you live your best life all in Our Shop!

You Might Also Be Interested To Read