Arthritis Diet

This specialized program is designed to help lower inflammation and manage symptoms for those navigating arthritis, joint pain, or fatigue. By focusing on nutrient-dense, anti-inflammatory whole foods, this plan naturally eliminates common triggers—it is completely gluten-free and soy-free—to help reduce systemic reactivity. Your PlexusDx report highlights specific genes that may influence your joint health and inflammatory responses, such as IL6 and TNF, which regulate inflammation, or VDR and ADAMTS14, which play roles in bone density and cartilage maintenance. This meal plan connects those genetic insights to your daily plate, prioritizing ingredients that support your body's structural integrity and immune balance.

Research suggests that a strategic combination of specific nutrients can alleviate joint stiffness and support bone strength. This program is built on evidence-backed principles that target the underlying drivers of arthritis, such as oxidative stress and mineral deficiencies. Key nutritional strategies include:

Strengthen Bones: Prioritize calcium, magnesium, and potassium from sources like fortified milk beverages, Greek yogurt, salmon, cocoa powder, and leafy greens to support structural maintenance and modulate inflammation.
Reduce Inflammation with Omega-3s: Incorporate fatty fish (like salmon), seeds, and plant-based oils to help suppress inflammatory responses and improve joint comfort.
Boost Antioxidants: Consuming colorful fruits and vegetables (such as clementines, peppers, and sweet potatoes) provides Vitamin E, carotenoids, and selenium to protect joints from oxidative damage.
Support Gut Health: High-fiber foods like gluten-free whole grains, legumes, and produce help restore gut microbial balance and lower C-reactive protein (CRP) levels.
Address Deficiencies: Pair iron-rich foods (chicken, fish, pumpkin seeds) with Vitamin C sources (citrus, tomatoes) to enhance absorption and combat common iron and folate deficiencies.

Your meal plan is fully customizable to fit your lifestyle and taste preferences. To adjust your weekly menu, simply follow the "Swap" flow below to find delicious alternatives that align with your specific needs:

Locate the meal you wish to change on your planner.
Click the three dots associated with that meal.
Select "Swap recipe" from the menu options.
Choose "Swap" to change just that single meal, or "Swap all" to replace it for the recurring schedule.
Keep clicking "Swap" to browse through alternative recipes until you find one that matches your preferences and plan rules (like GF/DF/egg-free).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

Meal Planning Tool ➜