When it comes to eating healthy, the Mediterranean diet tends to dominate the conversation. Inspired by the traditional way of eating in countries like Italy, Greece and Spain in the mid-20th century, it encourages people to eat the rainbow.

The diet prioritises plant-based food, with lots of fresh fruit and vegetables, along with whole grains, nuts, beans, and seafood. And where more restrictive plans skimp on fat and flavour, extra virgin olive oil, herbs and spices are an important cornerstone.

Even so, the Mediterranean diet is not the only healthy diet experts recommend. The second best diet for diabetes, inflammation and arthritis is the flexitarian diet, according to the US News and World Report’s 2025 list of best diets.

What is the flexitarian diet?

If vegetarianism appeals, but you can’t say goodbye to burgers forever, then going flexitarian might be the best diet for you. The semi-vegetarian diet allows some meat.

The publication’s panel of experts heralded the diet for being plant-based, diabetes friendly, heart healthy and doable for families.

Whilst it allows for a steak on special occasions, the main sources of protein in this diet are vegetarian mainstays like tofu, beans, lentils, peas, nuts, seeds, and eggs.

Flexitarian diet benefits

“You can reap all the health benefits of the vegetarian diet – including improved heart health, reduced risk of Type 2 diabetes and lower inflammation – without having to cut out meat entirely,” the publication noted.

According to the Cleveland Clinic, flexitarian benefits include:

• Decreased risk of heart disease
• Weight loss
• Decreased risk of Type 2 diabetes or management of pre-diabetes
• It may help prevent cancer
• It’s good for the environment since you are decreasing your meat consumption and reducing your carbon footprint

A review of research on the flexitarian diet found it can reduce the risk of heart disease, diabetes, and some forms of bowel cancer.

Risks of the diet

Meat and animal products are a good source of vitamin B12, zinc, iron, calcium, omega-3 fatty acids so the plan can lead to nutrient deficiencies, according to Healthline.

Also, some people who suffer from IBS might not do well with a heavily plant-based diet. If you have digestive issues, Patton recommends knowing which fruits and veggies you can tolerate.

Flexitarian diet rules

Essentially, you eat like a vegetarian with the occasional bit of meat or animal products. How infrequently you eat meat — or what types — is up to the individual. This could mean cutting out red meat entirely or eating any type once a week max.

“It should be fairly easy since it allows for flexibility,” Amy Shapiro, a registered dietitian and founder of Real Nutrition told US News and World Report. “You can always come back to a plant-forward diet anytime and anywhere – especially after you realise how great you feel and how varied your diet has become.”

Because it’s so flexible and adaptable, it’s tougher to come by meal plans or nutritional guidance. US News and World Report warned people following the plan to avoid eating too many animal products, processed foods and foods high in saturated fat, sugar and sodium – even ones that say they’re “plant-based”.