Brain Health Support Diet (Plant-Based)

The Brain Health Support Diet (Plant-Based) is a comprehensive eating program rooted in the MIND diet framework—a proven approach that blends Mediterranean and DASH dietary patterns to support cognitive function and slow the progression of neurodegenerative changes. This entirely plant-based plan is designed for individuals following dairy-free, egg-free, vegan, vegetarian, pescatarian, and sugar-free lifestyles, offering neuroprotective benefits through whole, unprocessed foods rich in antioxidants, healthy fats, and fiber. Every meal is thoughtfully crafted to deliver nutrients that may help protect brain cells from oxidative stress and inflammation, key factors in cognitive aging. Your PlexusDx report reveals genetic variations in genes like APOE, BDNF, COMT, MTHFR, TNF, IL6, and VDR—genes associated with brain metabolism, neurotransmitter balance, inflammation control, vitamin metabolism, and vascular health—that may influence how your brain ages and responds to dietary interventions. This plan addresses those genetic pathways by emphasizing foods naturally free of gluten, soy, dairy, eggs, and added sugars, making it ideal for those with sensitivities or preferences aligned with plant-forward eating.

Research consistently links the MIND diet to improved cognitive performance and slower rates of mental decline in older adults. The science behind this plan rests on several evidence-backed pillars:

Healthy Fats: Monounsaturated and polyunsaturated fats from olive oil, avocados, nuts, and seeds provide essential fatty acids and fat-soluble antioxidants like tocopherols and polyphenols. Olive oil, rich in a balanced omega-6 to omega-3 ratio, can support healthy immune and inflammatory responses that protect neurons.
Antioxidants: Berries deliver flavonoids and polyphenols that combat oxidative stress and may preserve neuronal integrity. Vitamin E from nuts, seeds, plant oils, and leafy greens acts as a potent antioxidant strongly associated with brain health. Vitamin C from citrus, peppers, and greens supports cellular resilience as the brain ages.
Fiber: With up to 50 grams daily from whole grains, leafy vegetables, legumes, nuts, and berries, this plan promotes digestive health and has been linked to reduced risk of cardiovascular disease, diabetes, and metabolic conditions that affect brain function.
Low Sodium: Keeping sodium below 2,000 mg per day aligns with DASH guidelines to support healthy blood pressure and reduce stroke risk. The Mediterranean-style approach also improves insulin sensitivity and heart health, both critical for long-term cognitive wellness.

To get the most out of this personalized meal plan, click the button below to access the PlexusDx meal planning tool. Here's how to swap recipes and tailor your weekly menu to match your dietary needs:

Locate the meal you want to change in your weekly calendar.
Click the three dots (menu icon) next to that meal.
Select "Swap recipe" from the dropdown options.
Choose whether to "Swap" just that single meal or "Swap all" occurrences of that recipe throughout the week.
Keep clicking "Swap" to cycle through alternative recipes that automatically match your plan's rules—gluten-free, dairy-free, egg-free, soy-free, sugar-free, and plant-based—until you find one you love.

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