Pescatarian Diet: Why Fish and Ocean Health Matter

Reviewed by: Dr. Steven Knauf, D.C.

By Brandi Goodman

Fish should be on the menu if you’re looking for a healthy source of protein packed with omega-3 fatty acids and other vital nutrients. However, not just any type of fish will do. The health of the environment where it came from can have a significant impact on you. When you’re ready to try a pescatarian diet packed with fish and other nutritious foods, there are some things you need to know first.

What Is a Pescatarian Diet?

The pescatarian diet is very similar to the vegetarian diet. Fruits, vegetables, grains, nuts, and seeds are a significant component of the menu. However, this primarily plant-based diet also allows you to eat fish. Land-based meats and processed foods are the primary items left off the menu.

Key Principles of the Pescatarian Diet>

Pescatarians often follow the principles of vegetarians. They want to enjoy a variety of whole foods that are beneficial to the body and avoid processed junk that does little for health and well-being. Processed foods should be off-limits because they are very high in calories and sugar, which leads to inflammation, weight gain, and health consequences. This means no store-bought baked goods, chips, candy, or fast food. With fishing being an ancient practice, pescatarians feel fish and seafood are a worthwhile menu addition alongside plants. They provide protein and are abundant in nature.

Common Misconceptions About a Pescatarian Diet

Some people may think that all animal products are off the menu in a pescatarian diet. However, this is not the case -- unless you want it to be. Pescatarians are allowed to eat eggs and dairy. A lacto-ovo vegetarian also follows this diet. If you follow a stricter vegetarian plan already, then you can leave milk and eggs off your menu.

Another misconception is that pescatarians only eat fish. Some people don’t realize that whole grains, dairy products, eggs, vegetables, and fruit make up a significant portion of this diet for many who follow it. The fish is primarily there to ensure adequate protein intake, but it isn’t the sole focus of the menu. Solely eating fish would not be sufficient for good health because it doesn’t provide all of the same vitamins and nutrients that vegetables and fruits contain.

The Best Types of Fish in a Pescatarian Diet

Though any type of fish is allowed on a pescatarian diet, certain options are more beneficial for health. Salmon, cod, herring, mackerel, black sea bass, and mahi-mahi are worthwhile options. They are lower in mercury and contain plenty of omega-3s and protein. Fish high in mercury should not be consumed as often. These include shark, swordfish, king mackerel, and bluefin tuna. Too much mercury in your system can lead to mercury poisoning, which is irreversible. Mercury poisoning may negatively impact memory, concentration, energy levels, and coordination, damage the kidneys, and affect vision and mental health.

Why Ocean Health Matters

The health of the fish’s environment also plays a role in how healthy the fish is to consume. An ocean fish living in an oil spill, for example, would be unsafe to eat. The overall health of the ocean is important to our well-being in general. Many people may not realize that a significant amount of the oxygen we breathe comes from the ocean. The world would truly not survive without the oceans that help sustain it.

Even if your fish did not come from the ocean, the lakes, rivers, and reservoirs where they live need to be healthy as well. The Food and Drug Administration has also updated its rules and regulations regarding how fish must be harvested, handled, stored, refrigerated, and frozen, no matter where they came from.

Potential Health Benefits of a Pescatarian Diet

The Pescatarian diet contributes significantly to overall well-being, as well as disease prevention. Fish high in protein and omega-3 fatty acids, and low in saturated fat, help fuel the body, generate cells, and protect against oxidative stress. Combined with the whole foods you also eat on this diet, your body has the best chance to thrive. Some significant health benefits even include lowering the risk for heart disease and colorectal cancers.

Potential Drawbacks of a Pescatarian Diet

There are also some drawbacks to be aware of when consuming a significant amount of fish.

Mercury poisoning - One of the biggest concerns when eating a diet heavy in fish is mercury poisoning. Certain types of fish, such as sharks and swordfish, are high in mercury, and consuming too much of them can lead to serious symptoms. It can damage the nervous system of children and result in tremors, memory issues, anxiety, irritability, and depression in adults.

Parasites - There is also the possibility of parasites. If the fish was not properly harvested, handled, stored, or cooked, then parasites could be living within them. This is particularly true for uncooked seafood, such as sushi. Never consume seafood that has a potent smell or looks discolored. The parasites in them can pass to you, causing severe stomach issues and worse. Do not eat raw cod, salmon, herring, flounder, monkfish, fluke, or haddock because these are frequently found with parasites.

Lack of variety - Another potential drawback is the lack of variety. If the only meat you’re consuming is fish each day, you may find yourself feeling melancholy over your meals. You might feel as though you’re missing out on other flavors and crave the meat and poultry that you’re no longer consuming. Switching up the types of fish you’re eating and the way they’re cooked can help. Have a piece of baked salmon with a lemon dressing one day and grilled tuna tossed in salad the next.

Who Should Be on a Pescatarian Diet?

Individuals looking to lose weight, reduce inflammation, and decrease their risk for certain diseases and cancers should consider a pescatarian diet. Pescatarians eat only nutritious foods and avoid those that are processed, heavy in fat and calories, and do little good for overall well-being. Do not start a new diet without first speaking to your doctor. Not every diet available will be right for you and your individual needs.

How Can Individuals Ensure They Meet Their Nutritional Needs?

Including a variety of foods in your daily meals will help ensure you meet your nutritional needs. Make sure your plate includes fish, grains, fruits, and vegetables for a variety of colors and nutrients. Regular checkups with your doctor are also vital in this aspect. If they notice that you are lacking a particular vitamin, they may instruct you to consume more of a certain food, or take a supplement to receive it since you aren’t getting it from your diet.

Celebrities Who Are Pescatarians

Some celebrities follow the pescatarian diet. One of the most well-known names who eats fish and plant based foods is Cam Newton. The former NFL quarterback practices this diet because he wants to practice self-control.

Several actors have also admitted to being pescatarian. Ben Stiller originally practiced veganism. However, he transitioned to pescatarianism and added fish to his diet so he wasn’t so restricted in what he was eating. Johnny Galecki, David Duchovny, and Mary Tyler Moore all followed the lifestyle as well. Steve Jobs was also a pescatarian at times, though he tried other dieting solutions as well.

Combine Diet and Chiropractic for Improved Wellness

Whether you choose to follow the pescatarian diet or any other on the long list of options, the point is to find a healthy meal plan that works best for you and your well-being. With an improved diet and routine chiropractic care, you’ll be well on your way to enhance wellness. Your doctors at The Joint Chiropractic encourage you to embrace the chiropractic lifestyle, which includes routine chiropractic care, exercise, and a healthy diet.

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