visolievrijplantbased

Visolievrijplantbased is a term used to describe a plant-based dietary approach that explicitly excludes fish oil and other fish-derived ingredients. The concept combines the Dutch word visolie (fish oil) with vrij (free) and the idea of plant-based eating, resulting in a diet that centers on plant foods and avoids all fish products, including supplements that contain fish oil.

Nutritional considerations for visolievrijplantbased focus on obtaining essential nutrients through non-fish sources. Omega-3 fatty acids can come from plant sources such as flaxseeds, chia seeds, walnuts, and hemp, which provide ALA. For EPA and DHA, many adherents use algae-based supplements, which offer a fish-free way to obtain these long-chain fats. Critical nutrients to monitor include vitamin B12, iodine, vitamin D, calcium, iron, zinc, and selenium; some individuals may also consider iodine and choline. Protein needs are met through legumes, whole grains, soy products, nuts, and seeds. Fortified foods can help with vitamin B12 and vitamin D.

Practical considerations include reading product labels to avoid hidden fish-derived ingredients and planning meals to ensure a balanced intake of micronutrients. Algae-based DHA/EPA supplements are a common alternative to fish oil for EPA and DHA. The approach is often chosen for ethical, environmental, or health reasons and is compatible with other plant-forward patterns, including veganism and vegetarianism, though it requires mindful planning to prevent nutrient gaps.

Visolievrijplantbased remains a self-defined concept rather than an official dietary standard; it reflects a plant-based philosophy that explicitly excludes fish oil while emphasizing plant foods and appropriate supplementation where needed.