Women's Health | Menopause Support Diet

This specialized nutrition plan is designed to empower you through the transition of menopause, addressing common concerns such as weight management, bone density preservation, and symptom reduction. We have structured this program to be naturally dairy-free, gluten-free, and sugar-free, focusing on low-glycemic whole foods that support stable energy and metabolism. These real-world dietary adjustments are tailored to align with key biological pathways found in your PlexusDx report, specifically those involving bone health (such as the VDR and TNFSF11 genes), metabolic regulation (ADIPOQ), and inflammation (IL6). By prioritizing nutrient-dense ingredients that respect these genetic predispositions, this plan offers a proactive strategy to support your body's changing needs without relying on restrictive fad diets.

The science behind this program emphasizes a multi-nutrient approach to counterbalance hormonal fluctuations. During menopause, the decline in estrogen can accelerate bone loss and muscle reduction while increasing insulin resistance. The following evidence-backed recommendations focus on specific nutrients known to support skeletal integrity, hormonal balance, and metabolic health:

Calcium & Magnesium: Prioritize foods rich in these bone-building minerals, such as leafy greens, nuts, and seeds, to support skeletal strength and counter the risks associated with the VDR and TNFSF11 pathways.
Phytoestrogens: Incorporate plant compounds from sources like tempeh, broccoli, carrots, and sesame seeds, which may mimic mild estrogenic effects and help manage hot flashes.
Low Glycemic Foods: Choose complex carbohydrates and fiber-rich vegetables to maintain steady blood sugar levels, reducing the insulin spikes that can contribute to weight gain and metabolic shifts linked to the ADIPOQ gene.
Protein: Aim for 20% of your daily calories from high-quality protein sources to preserve lean muscle mass, support metabolism, and promote satiety.
Healthy Fats: Include omega-rich options like avocado, extra virgin olive oil, trout, and chia seeds to support heart health and help manage systemic inflammation associated with genes like IL6.

Ready to align your nutrition with your genetics? Click the button below to access your personalized PlexusDx meal planning tool. If you need to adjust a suggestion to better fit your taste preferences or specific dietary needs, follow this simple flow:

Locate the meal you wish to change on your planner.
Click the three dots next to the meal name.
Select “Swap recipe” from the menu.
Choose “Swap” for a single meal change or “Swap all” to replace that meal pattern for the week.
Keep clicking “Swap” to browse alternatives that automatically match your plan's rules, such as gluten-free or dairy-free options.

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 ➜

Diets & Meal Plans