Whole Food Plant Based Diet

The Whole Food Plant Based Diet is a health-focused plan centered on maximizing nutrient-dense whole grains, vegetables, and legumes while minimizing refined sugars, oils, and completely eliminating animal products. This approach naturally aligns with dairy-free, egg-free, vegan, and vegetarian lifestyles, offering a robust framework for those seeking to reduce inflammation and optimize metabolic health. Your PlexusDx report provides personalized insights into genes that directly connect to this way of eating—such as TMPRSS6 and TF, which regulate how efficiently your body absorbs and transports iron, a key mineral to monitor when removing animal sources. Additionally, understanding your FUT2 gene can shed light on your gut microbiome's unique needs, while variants in APOA5 and FTO offer context on how your body metabolizes fats and maintains a healthy weight, helping you tailor this plant-forward plan to your biology.

This program is built on evidence-based strategies to prevent common nutrient gaps while leveraging the protective benefits of plant foods. By focusing on specific nutrient pairings and high-quality ingredients, the plan supports immune function, digestive health, and cardiovascular wellness. Key nutritional pillars include:

Iron: To address potential gaps, this plan provides at least 18 mg of daily iron from plant sources like lentils, chickpeas, tofu, and hemp seeds, paired with vitamin C-rich foods to optimize absorption (crucial for those with specific TMPRSS6 variants).
Zinc: Essential for immune defense, zinc is supplied through whole grains, legumes, nuts, and seeds to prevent deficiencies that could impair immune response.
Fiber: With up to 60g of daily fiber from black beans, sweet potatoes, and broccoli, the plan supports blood sugar control and cholesterol management, leveraging the metabolic benefits often linked to FTO gene interactions.
Healthy Fat: Nutrient-dense fats from avocados and nuts replace saturated animal fats, providing plant sterols that actively block cholesterol absorption and support cardiovascular health, relevant for APOA5 carriers.
Prebiotics & Probiotics: The inclusion of fermented foods like tempeh alongside prebiotic-rich onions and garlic creates a synergistic effect that feeds beneficial gut bacteria, supporting the microbiome diversity associated with FUT2 function.

To start personalizing your menu, click the button below to access the PlexusDx meal planning tool. This platform allows you to modify any meal to better fit your genetic insights or taste preferences using our simple "Swap" feature. Follow these steps to customize your plan:

Locate the meal you wish to change on your planner.
Click the three dots next to the meal name.
Select “Swap recipe” from the dropdown menu.
Choose “Swap” to change just that meal, or “Swap all” to replace it for the entire week.
Keep clicking “Swap” to browse alternatives that automatically match your plan's rules (such as gluten-free, dairy-free, or egg-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.

Meal Planning Tool ➜

Diets & Meal Plans