Arthritis Diet (Plant-Based)

This specialized plant-based program is designed to help lower inflammation and manage symptoms associated with joint pain and fatigue. It strictly adheres to dairy-free, egg-free, and gluten-free guidelines while offering robust options for pescatarian, vegan, and vegetarian preferences. Beyond general symptom management, this plan is tailored to support specific biological pathways often highlighted in your PlexusDx report. For instance, it provides targeted nutrients that may assist if you carry variants in inflammation-regulating genes like IL-17F and TNF, or genes critical for bone structure and vitamin D utilization such as VDR. Additionally, the inclusion of carefully selected iron sources paired with absorption enhancers supports those with variations in the HFE gene, ensuring you meet micronutrient needs without triggering pro-inflammatory pathways.

The core of this diet is built on evidence suggesting that a plant-centric approach can significantly modulate immune responses and support musculoskeletal health. By focusing on nutrient density, the plan addresses common risks such as osteoporosis and nutrient deficiencies often seen in arthritis. Key evidence-backed strategies include:

Build Bone Strength: Prioritize calcium, magnesium, and potassium to support bone maintenance, especially important if you have VDR variants. Include fortified milk alternatives, coconut yogurt, tofu, chia seeds, and leafy greens.
Reduce Stiffness with Omega-3s: Incorporate healthy fats from nuts, seeds, and plant-based oils, which research suggests can help suppress inflammation and alleviate joint pain.
Support Gut Health: Consume ample fiber from whole grains, legumes, fruits, and vegetables to help lower C-reactive protein (CRP) levels and restore microbial balance.
Fight Oxidative Stress: Load up on antioxidants, including carotenoids from carrots and bell peppers, sulforaphane from broccoli and cauliflower, and anthocyanins from berries to protect joint tissues.
Optimize Iron & Folate: Address potential deficiencies from long-term medication use by eating folate-rich rice and kale, and boost iron absorption by pairing beans, tempeh, or pumpkin seeds with vitamin C-rich foods like tomatoes.

Ready to start eating for better joint health? Click the button below to access your custom meal plan. You can easily modify any suggestion to fit your specific taste or pantry needs using our "Swap" feature. Just follow these steps:

Locate the meal you want to change.
Click the three dots next to the meal name.
Select “Swap recipe.”
Choose “Swap” to change just that meal, or “Swap all” for recurring items.
Keep clicking “Swap” to browse alternatives that automatically match your plan’s rules (like gluten-free, dairy-free, or 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.

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