Alternative Types of Vegetarianism: What Are Flexitarianism, Raw Foodism, Fruitarianism, and Liquidarianism?

Types of Vegetarianism

Vegetarian diets can be categorized by the types of meat and animal-derived products they exclude. These include:

• Semi-vegetarianism, 
• Pollo-vegetarianism, 
• Pesco-vegetarianism, 
• Lacto-ovo-vegetarianism, 
• Ovo-vegetarianism, 
• Lacto-vegetarianism, 
• Veganism. 

You can read more about these standard types of vegetarian diets in the article on the types and benefits of vegetarianism.

More and Less Restrictive Forms of Vegetarianism

Nowadays, more and more new diets are emerging, differing from traditional meat-free approaches. These are often designed to improve health and well-being and can reflect a desire to identify with social groups that share similar views.

Flexitarianism is a less strict version of vegetarianism, whereas raw foodism, fruitarianism, and liquidarianism are more radical dietary approaches. Below is a closer look at these alternative forms of meatless diets.

Flexitarianism

Flexitarianism, also known as “flexible vegetarianism,” refers to the dietary pattern of individuals who generally follow vegetarian principles but occasionally eat meat or fish.

The main idea behind flexitarianism is to reduce the intake of meat and processed meat products in daily meals. Typically, flexitarians adhere to vegetarian rules but might consume meat outside the home—for example, during social events.

What do flexitarians eat?

In addition to reducing meat consumption, flexitarians often limit processed foods and base their diet on healthy eating principles. Common dietary staples include:

• Whole grain cereals, 
• Fruits and vegetables, 
• Plant-based fats, 
• Nuts, 
• Eggs, 
• Low-fat dairy products, 
• Legumes. 

Supporters of flexitarianism believe that completely eliminating meat is not necessary to reap the health benefits of vegetarianism. They recognize that meat can be a valuable source of protein, fat, and micronutrients, but choose to limit it for ethical or health reasons.

Flexitarianism – Health Benefits

Flexitarians highlight that consuming large amounts of meat products is associated with higher intakes of salt, saturated fats, and cholesterol. Research on plant-based diets shows that excessive consumption of meat—especially processed meat—may increase the risk of mortality from cardiovascular diseases, type 2 diabetes, and certain cancers, such as colorectal cancer.

Due to the wide variety of foods allowed, flexitarianism is relatively easy to follow and can meet all nutritional needs. This eating pattern may offer health benefits such as weight regulation and prevention of lifestyle-related diseases. These effects are primarily due to the reduced intake of meat and increased consumption of dietary fiber, vitamins, minerals, and antioxidants.

Raw Foodism

Raw foodism (also called the raw food diet) is based on eating food in its most natural, unprocessed, and uncooked state. The diet assumes that the most nourishing foods are those not subjected to heat processing. One core belief is that vitamins are best absorbed from raw foods.

Advocates claim that heating food above 50°C (122°F) is unacceptable because it causes protein denaturation, destroys digestive enzymes, and leads to nutrient loss.

Raw foodists do not use traditional stoves or ovens. Instead, they prepare meals using dehydrators. The maximum permissible temperature for heating food is 42–48°C (108–118°F).

According to raw foodists, plant enzymes help digest food on their own in the gastrointestinal tract, which reduces the need for the body’s own enzymes (like lipase, trypsin, amylase).

Variants of Raw Foodism

There are different types of raw food diets. Some individuals eat only raw foods, while others incorporate some cooked foods.

These diets also vary in the types of foods allowed. Most raw foodists are vegans and consume only plant-based foods (vegetables, fruits, sprouts, seeds, and nuts). Others may include raw meat, eggs, dairy products, fish, and seafood in their diet.

Risks Associated with Raw Foodism

Strict adherence to a raw food diet can pose health risks. The main concerns include:

• Nutrient deficiencies
  Strict raw foodists are particularly vulnerable to deficiencies in vitamin B12, calcium, vitamin D, iron, and omega-3 fatty acids. Moreover, raw foods contain anti-nutrients that can form insoluble compounds with minerals (e.g., iron), reducing their bioavailability. Heat processing helps to lower the levels of these anti-nutrients. 
• Protein deficiency
  Traditional sources of protein—meat, fish, eggs, and dairy—are typically excluded. While plant-based proteins such as legumes are used in vegan diets, they usually require cooking and are thus excluded in raw foodism. This makes it difficult to meet protein requirements. 
• Insufficient energy intake
  Fruits and vegetables are low in energy and high in fiber. To meet energy needs, some raw foodists may need to consume as much as 4 kg (nearly 9 lbs) of food daily. The high fiber content, which promotes satiety, can make it hard to eat such volumes, leading to energy deficiency. Chronic energy shortages can result in malnutrition, hormonal disruptions (e.g., reduced estrogen production), reduced bone density, or osteoporosis. 
• Digestive issues
  A diet high in raw fruits and vegetables is also high in fiber and FODMAPs (fermentable carbs), which may cause bloating, heartburn, and irregular bowel movements. 

Can Raw Foodism Be Healthy?

While cooking can reduce certain nutrients (e.g., vitamin C, folate), heating food also improves the bioavailability of others. Furthermore, some foods—such as grains and legumes—are inedible raw. Cooking makes them safe and adds variety to the diet.

Fruitarianism

Fruitarianism is an even more restrictive version of raw foodism. Fruitarian diets consist only of fruits that can be harvested without harming or killing the plant. This means only fruits that grow on trees or bushes are allowed.

Some also permit vegetables that are botanically classified as fruits (e.g., tomatoes, peppers, cucumbers, eggplant, zucchini). The most extreme fruitarians eat only fallen fruit. Some allow nuts and seeds; others avoid them because they contain future plants.

Motivations behind fruitarianism include a desire to avoid killing any living being, including plants, or to mimic the diets of early human gatherers.

Fruitarianism carries the same health risks as raw foodism and is not a balanced dietary model.

Liquidarianism

Liquidarianism combines raw foodism with a liquid-only diet. It is one of the most extreme dietary patterns. Liquidarians consume the same foods as raw foodists, but only in liquid form—such as purées, smoothies, and juices. Solid food is prohibited.

Supporters believe that liquid food is easier on the digestive system and helps detoxify the body. They also claim it provides all essential vitamins and minerals.

Summary: Types of Vegetarianism

Highly restrictive vegetarian diets—such as liquidarianism, raw foodism, or fruitarianism—may pose more health risks than benefits. Less restrictive plant-based diets, like flexitarianism, can offer significant health advantages.

The more restrictive a diet, the harder it becomes to balance it properly and supply all necessary nutrients. Always consult a dietitian or physician before adopting such restrictive eating patterns.