What is plant-forward eating?

Throw the rulebook out the window, and discover the approach to plant-based diets that’s picking up a lot of traction

Not everyone wants to live by the rules. And, in a world that often pins perfection to our social media feeds, endeavouring to reach that idea of perfection can actually be the reason for our downfall. This is particularly true when it comes to goals around healthy or ethical living. We can feel as though we need to tick off every box, never wavering, never deviating, staying on the straight and narrow. But it doesn’t have to be that way.

‘Plant forward’ is the trending term in the diet world, but you might already have an idea of what’s on the table if you’ve heard of ‘flexitarian’ or ‘meat-reducers’. At its heart, people who follow a plant-forward diet reduce meat, dairy, and animal products without adhering fully to a strict vegan diet, while putting more of an emphasis on eating whole and minimally processed plant foods.

What does that look like in practice? It might be swapping some meals for plant-based options. It could be reducing the meat on your plate and upping other protein sources, or it could be eating mostly plant-based, but occasionally consuming meat or dairy products.

In a survey by the Good Food Institute Europe, which analysed the dietary intentions of almost 5,000 people from the UK and Germany, it was found that more than half (51%) of participants were looking to eat more plant-based foods – either by lowering their meat and dairy intake or by upping their consumption of plant-based products.

For some, the change will be about ethics – be that concern for the environmental impact of the meat and dairy industry, or animal welfare. For others, plant-forward eating comes as talk about the impact of ultra-processed foods is prompting us to seek out simple, natural, nutritious alternatives to regular meals. Yet while plant-forward eating can be a great entry point for people who are curious about veganism, but who aren’t looking to commit to a strict diet, it’s also an option that takes the pressure off for those who find that restrictive eating habits can be triggering or unhealthy for them personally.

Flexible eating patterns can often be more sustainable, psychologically speaking. Foods don’t risk being labelled ‘good’ or ‘bad’, we’re not chasing perfectionism, and we can eliminate any feelings of guilt if we do deviate. In fact, several studies into eating behaviour psychology have found that ‘flexible dietary restraint’ is associated with lower disordered eating risk, better long-term adherence, less stress around food, and fewer binge episodes.

But while the structure of this sort of diet can help protect your mental health and wellbeing, so too can the content. Take the Mediterranean diet, for example.

This is a diet that is heavily plant-based – it’s rich in vegetables, legumes, nuts, olive oil, and whole grains. But it does also include meat, and is not fully restrictive. In a large review of Mediterranean-style diets, published by Cambridge University Press in 2025, they were associated with reduced depressive symptoms, lower anxiety symptoms, lower perceived stress, and an improved quality of life and wellbeing.

Researchers point to the nutrient density of the food, as well as high levels of fibre, anti-inflammatory effects, blood sugar stability, and gut microbiome support. On a physical level, plant-forward diets can also support our cardiovascular and metabolic health, longevity, as well as our digestive health.

Taking a more flexible approach to our diets can also help support another important element of food: the social side. A 2021 study, published in the Austrian Journal of Sociology, explored how meat has major social and cultural meaning to us. It’s tied up in traditions, social identity, gender norms, and even status and class distinctions. More than just about nutrition, meat consumption is symbolic. For some, giving it up entirely is a huge challenge, because not only are you changing the contents of your plate, but you’re also giving up the social and cultural connections that come with eating meat and dairy. With that in mind, someone might choose a plant-forward diet over a strict veggie one because of the significance of things like family Sunday roasts, or big cultural festivals that centre on meat meals. They might, for example, eat plant-based food six days a week, with Sunday reserved for that family meal; or even prefer plant-based food year-round, but make exceptions for key traditions such as Christmas time or Easter.