High Fiber Diet

This balanced program helps you reach optimal health by providing over 40 grams of fiber daily through nutrient-dense whole grains, fruits, vegetables, lentils, and nut butters. Designed to be naturally dairy-free and soy-free, the plan accommodates these specific dietary needs while ensuring you meet critical nutritional targets for digestion and heart health. Your PlexusDx report highlights genes such as TCF7L2, which influences how your body utilizes fiber for blood sugar stability, and FTO, which plays a key role in appetite regulation and satiety. By aligning a high-fiber intake with your unique genetic profile, this diet supports clearer hunger signals and more consistent energy levels throughout the day.

The scientific framework of this diet focuses on reducing cardiovascular risks and improving metabolic health through specific nutrient adjustments. Evidence suggests that gradually increasing fiber intake can significantly lower cholesterol and improve blood pressure, particularly when combined with controlled sodium levels. To help you succeed, this program includes the following evidence-backed recommendations:

High Fiber Intake: Aim for over 40g of dietary fiber daily to aid digestion, reduce cholesterol, and support blood sugar control.
Low Sodium Limits: Keep daily sodium under 2,300mg to support blood pressure management, a key factor for genes like AGT.
Healthy Fats: Prioritize omega-3s from seeds and monounsaturated fats from olive oil and nut butters to improve blood lipid profiles.
Mineral Balance: Maintain adequate calcium and phosphorus intake through sources like coconut yogurt, chicken, and fish to support bone health.

Click the button below to access the PlexusDx meal planning tool and start customizing your weekly menu. You can easily adjust any meal to better fit your taste preferences or pantry staples using the built-in "Swap" feature.

Locate the meal you wish to change on your daily view.
Click the three dots next to the recipe name.
Select “Swap recipe” from the dropdown menu.
Choose “Swap” to replace just that single meal, or “Swap all” to change it for the entire duration of the plan.
Keep clicking “Swap” to cycle through delicious alternatives that automatically match your plan’s rules (such as dairy-free and soy-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