High Iron Diet

This High Iron Diet is a specialized nutrition plan designed to optimize your body’s iron status through strategic food pairing and nutrient timing. Created to be fully compatible with gluten-free, soy-free, and sugar-free lifestyles, this program focuses on delivering iron-rich meals while simultaneously enhancing absorption. Your PlexusDx report offers personalized insights into genes like HFE and TMPRSS6, which are critical for regulating how your body absorbs and stores iron from the foods you eat. Furthermore, the plan considers genetic factors involving MTHFR and MTRR, which influence your metabolism of folate and Vitamin B12—key nutrients that work alongside iron to support healthy red blood cell production. By aligning your daily intake with these biological mechanisms, specifically managing interactions with genes like CASR that control calcium, this plan aims to support sustained energy and vitality without relying on processed ingredients.

The science behind this protocol rests on the synergistic relationship between iron and its absorption enhancers, as well as the antagonism between iron and certain inhibitors. While not a medical treatment for anemia, this evidence-backed approach ensures you receive ample dietary iron supported by Vitamins C and A, while keeping calcium intake separate to prevent absorption interference. Key recommendations include:

Prioritize Iron-Rich Staples: Consume regular servings of heme and non-heme iron sources such as lean meats, fish, nuts, and leafy greens to meet daily requirements.
Leverage Absorption Boosters: Pair iron-containing meals with foods high in Vitamin C and Vitamin A, such as bell peppers, citrus fruits, strawberries, and bok choy, to significantly increase iron uptake.
Time Calcium Intake: Eat calcium-rich foods like Greek yogurt and tahini separately from your main high-iron meals, as calcium can block iron absorption.
Support Red Blood Cells: Include ample sources of Vitamin B12 (meat, eggs) and folate (broccolini, brown rice) to support total blood health and energy metabolism.

Ready to customize your weekly menu? Click the button below to access the PlexusDx meal planning tool, where you can easily tailor this plan to your specific preferences. To adjust any meal, follow these simple steps:

Locate the meal you wish to change on your planner.
Click the three dots in the corner of the meal card.
Select “Swap recipe” from the menu options.
Choose “Swap” to change just that meal, or “Swap all” to replace it for the whole week.
Keep clicking “Swap” to browse through alternative recipes that match your specific dietary needs, such as gluten-free, soy-free, or sugar-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.

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Diets & Meal Plans