Women's Health | Prenatal Diet

This high-energy, nutrient-dense program is specifically designed to support the increased metabolic demands of pregnancy while addressing common challenges like nausea and fatigue. We have structured the meal plan to be naturally gluten-free friendly, making it safe for mothers-to-be who need to avoid wheat and gluten for digestive comfort or immune health. The plan also connects directly to insights from your PlexusDx report, helping you tailor nutrition to your unique genetic profile. For example, variations in the TMPRSS6 and HFE genes can significantly influence how your body regulates iron, guiding you toward the right balance of iron-rich foods to prevent anemia without causing overload. Similarly, genes like MTHFR and TCN2 play a role in how efficiently you process folate and Vitamin B12—critical nutrients for fetal development—while GSTP1 insights can help you prioritize low-mercury seafood options to support safe detoxification pathways for both you and your baby.

The diet focuses on five essential nutrients proven to support maternal health and fetal growth: iron, calcium, vitamin B12, zinc, and fiber. These recommendations are based on clinical evidence suggesting that specific food pairings and nutrient timing can maximize absorption and minimize discomfort. By emphasizing plant-based proteins and frequent, balanced meals, this approach helps stabilize blood sugar and manage nausea. To help you hit your daily targets, we have translated the science into these actionable strategies:

Boost iron absorption: Combine iron-rich foods like beef, turkey, beans, oatmeal, and nut butter with Vitamin C sources (like citrus or bell peppers) to enhance uptake.
Protect bone health: Meet increased calcium needs with cheese, Greek yogurt, fortified milk, salmon, and beans, while limiting salt to prevent calcium loss.
Support fetal development: Prioritize Vitamin B12 sources such as salmon, beef, eggs, and yogurt to support neural tube health and reduce the risk of deficiency.
Strengthen immunity: Include zinc-dense foods like beef, pumpkin seeds, chickpeas, and oats, especially during the first and last trimesters.
Improve digestion: Aim for 50g of fiber daily from fruits, vegetables, legumes, and gluten-free whole grains to prevent constipation and support stable blood sugar.

This plan is fully customizable to your specific needs. If you encounter a meal that contains ingredients you need to avoid—such as gluten, dairy, or specific allergens—you can easily find a suitable alternative using the PlexusDx meal planning tool. Follow these simple steps to adjust your menu:

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 alternatives until you find a delicious option that matches your specific dietary rules (e.g., GF, DF, 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.

Meal Planning Tool ➜

Diets & Meal Plans