Women's Health | Menopause Support Diet (Plant-Based)

Women's Health | Menopause Support Diet (Plant-Based)

This specialized plant-based nutrition program is designed to help you maintain a healthy weight, protect bone density, and reduce hot flashes during the transition through menopause. By eliminating common inflammatory triggers, this plan is naturally compatible with dairy-free, egg-free, and gluten-free lifestyles, while offering flexible options for vegan, vegetarian, and pescatarian preferences. Your PlexusDx report highlights specific genes like LRP5, VDR, and CASR that influence how your body absorbs calcium and regulates bone turnover, as well as IL6 which can modulate inflammation. This meal plan directly supports those genetic pathways by focusing on nutrient-dense plant foods that optimize mineral absorption and metabolic health without relying on animal products.

The science behind this program targets the unique physiological changes of menopause, particularly the decline in estrogen that impacts bone strength and metabolism. The recommendations below focus on stabilizing blood sugar and providing the building blocks for bone health. Key evidence-backed strategies include:

• Boost Bone Health: Prioritize plant-based sources of Calcium and Magnesium to counteract the increased risk of osteoporosis and support genes like VDR and CASR in maintaining bone density.
• Manage Hot Flashes: Incorporate phytoestrogen-rich foods such as tempeh, tofu, and edamame, which research suggests may help mimic estrogen and reduce the frequency of hot flashes.
• Stabilize Blood Sugar: Focus on low glycemic foods and eliminate added sugars to combat insulin resistance and prevent the sudden weight gain often associated with perimenopause.
• Preserve Muscle Mass: Aim for 20% of your daily calories from plant protein to prevent muscle loss (sarcopenia) and keep your metabolism active.
• Support Heart Health: Include high-quality Omega-3 and Omega-6 fatty acids from avocado, extra virgin olive oil, and chia seeds to lower the risk of heart disease and breast cancer.

Ready to get started? Click the button below to access your personalized PlexusDx meal planning tool. If you need to adjust a meal to fit specific dietary needs—such as strictly vegan or gluten-free options—you can easily customize your menu using the "Swap" feature. Just follow these steps:

1. Locate the meal you want to change on your planner.
2. Click the three dots in the corner of the meal card.
3. Select “Swap recipe” from the dropdown menu.
4. Choose “Swap” for a one-time change or “Swap all” to replace it for the whole week.
5. Keep clicking “Swap” to browse alternatives that match your specific plan rules (like 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.