High Fiber Diet (Plant-Based)

This plant-based plan is designed to help you reach an optimal daily fiber intake of over 40 grams through nutrient-dense whole grains, fruits, vegetables, lentils, beans, and nuts. It naturally accommodates dairy-free, egg-free, vegan, vegetarian, and pescatarian lifestyles while supporting robust digestive and metabolic health. Your PlexusDx report provides insights into genes that may influence your experience with this high-fiber approach; for instance, the SI gene affects how your body breaks down starches and sugars found in plant foods, which can be a key factor in managing gas or bloating. Additionally, genes like CASR help regulate mineral balance for bone health, while MTHFR and APOA1 play roles in folate metabolism and lipid levels. Since increasing fiber too quickly can promote abdominal discomfort, especially for those with specific SI sensitivities, we encourage you to increase your fiber intake gradually and drink plenty of water.

The evidence supporting this program highlights its potential to reduce cholesterol, lower the risk of gastrointestinal issues, and promote better blood sugar control and weight management. By combining high fiber with managed sodium and quality fats, this plan offers a comprehensive approach to long-term health. Key recommendations include:

High Fiber Intake: Provides over 40 grams of fiber daily to support digestion, satiety, and cholesterol management.
Low Sodium: Keeps daily intake under 2,300 mg to support healthy blood pressure levels and cardiovascular function.
Healthy Fats: Includes unsaturated fats from sources like olive oil, walnuts, and sunflower seed butter to improve blood lipid profiles.
Calcium & Phosphorus: Delivers essential minerals for bone maintenance through plant-based sources like coconut yogurt, tofu, oats, and tahini.

Click the button below to access your personalized meal planning tool. If you need to adjust a recipe to better fit your preferences or the specific needs of your genetic profile, you can easily find alternatives using the "Swap" feature. Follow these steps to customize your weekly menu:

Locate the meal
Click the three dots
Select “Swap recipe”
Choose “Swap” vs “Swap all”
Keep clicking “Swap” to find alternatives that match 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 ➜

Diets & Meal Plans