Brain Health Support Diet

The Brain Health Support Diet is a specialized nutrition plan designed to protect cognitive function and support long-term brain health using the evidence-based MIND diet framework. This approach combines the most neuroprotective elements of the Mediterranean and DASH eating patterns to help slow the progression of neurodegenerative conditions. We have tailored this specific version of the plan to be strictly dairy-free, soy-free, and sugar-free, ensuring it meets your specific dietary requirements while maximizing nutrient density. This aligns directly with the insights in your PlexusDx report, which analyzes genes critical for neural maintenance and inflammation, such as APOE (lipid transport in the brain), Klotho (often linked to cognitive longevity), SOD2 (mitochondrial antioxidant defense), and MTHFR (essential for B-vitamin metabolism and brain function). By focusing on these genetic pathways, the plan aims to support mental clarity and long-term cognitive resilience.

This program prioritizes foods shown to reduce oxidative stress and inflammation, two key drivers of cognitive decline. The strategy emphasizes a high intake of "brain foods" like berries, leafy greens, and omega-3 rich fish, while significantly limiting sodium to under 1,100 mg daily to support vascular health. Based on the clinical evidence provided in your report, we recommend the following daily habits:

Prioritize Healthy Fats: Make olive oil your primary cooking fat and include avocados, nuts, and seeds daily to provide monounsaturated fats that support neuronal membrane integrity.
Load Up on Antioxidants: Consume berries at least twice a week and daily servings of Vitamin C-rich vegetables to protect neurons from oxidative damage.
Maximize Fiber Intake: Aim for 45 grams of fiber per day through whole grains, beans, and leafy greens to support the gut-brain axis and cardiovascular health.
Monitor Sodium: Keep sodium intake low (below 1,100 mg) by avoiding processed foods and flavoring meals with herbs and spices instead of salt.

Ready to get started? Click the button below to access your personalized meal plan. If you see a recipe that doesn't fit your preferences or current inventory, you can easily swap it for a better match using our "Swap" feature. Just follow these steps:

Locate the meal you want to change on your daily planner.
Click the three dots (…) next to the meal name.
Select “Swap recipe” from the menu.
Choose “Swap” to change just that single meal, or “Swap all” to replace it for the whole week.
Keep clicking “Swap” to browse through alternatives until you find a delicious option that fits your dairy-free, soy-free, and sugar-free goals.

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