This article explains how personalised nutrition, guided by an individual’s genetic makeup, can optimise health by tailoring dietary plans to specific genetic traits. It highlights the science, benefits, practical applications, & ethical considerations of using genomics in diet planning.

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Personalised nutrition, or nutrigenomics, uses an individual's genetic makeup to tailor dietary recommendations for optimal health and well-being. By analysing an individual's genetic variations, specifically in genes related to nutrient metabolism, personalised nutrition plans can be developed to optimise nutrient absorption, utilisation, and overall health outcomes.

Here's a more detailed look at the role of genomics in diet planning:

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1. Understanding Genetic Variations

Nutrigenomics

explores the interaction between genes and nutrients, examining how genetic variations influence an individual's response to different dietary components.

Single Nucleotide Polymorphisms (SNPs)

There are common genetic variations that can affect how individuals process nutrients, leading to personalised dietary needs.

Genetic Testing

can reveal variations in genes involved in nutrient metabolism, such as carbohydrate, fat, and protein metabolism, as well as variations in genes related to food sensitivities and intolerances.

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2. Tailoring Dietary Recommendations

Personalised Nutrition Plans

can be developed based on an individual's genetic profile, taking into account their unique needs and responses to various nutrients.

Dietary Interventions

can be tailored to support a healthy gut microbiome, address specific gastrointestinal issues, and optimise overall health.

Examples of personalised nutrition

may include dietary recommendations for managing type 2 diabetes, heart disease, or cancer, based on an individual's genetic predisposition and response to specific nutrients.

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3. Benefits of Personalised Nutrition

Improved Health Outcomes

Tailoring dietary recommendations to an individual's genetic makeup can lead to better health outcomes and reduced risk of chronic diseases.

Enhanced well-being

Personalised nutrition can help individuals achieve and maintain a healthy body weight, optimise their nutritional intake, and manage chronic illnesses effectively.

Optimised sports performance

For athletes, personalised nutrition can help them maximise their performance and recovery by tailoring dietary strategies to their genetic makeup.

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4. Considerations and Future Directions

Cost and Complexity

Whole genome sequencing for personalised nutrition is currently expensive and complex, but advancements in technology may make it more accessible in the future.

Data Interpretation

Accurately interpreting genetic data and translating it into practical dietary recommendations requires expertise and ongoing research.

Integration of Other Factors

Personalised nutrition plans should also consider other factors such as age, gender, lifestyle, and pre-existing health conditions.

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Future Research

Ongoing research in nutrigenomics is exploring the role of genetic variations in various aspects of nutrition, including gut microbiome composition, nutrient absorption, and disease prevention.

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What Is Personalised Nutrition Based on Genomics?

Personalised nutrition is a customised approach to diet planning, driven by your unique genetic blueprint. Instead of cookie-cutter diets, it tailors food choices based on how your body is wired to metabolise, absorb, and respond to nutrients.

Genomics comes into play by decoding your DNA, identifying SNPs (single-nucleotide polymorphisms), or tiny changes in genes that influence:

• Nutrient metabolism (e.g., MTHFR gene affecting folate metabolism)
• Lactose tolerance (like LCT gene variants)
• Caffeine sensitivity (CYP1A2 gene)
• Risk for obesity, type 2 diabetes, and heart disease
• Response to fats, carbs, exercise, and even stress

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Key Genetic Markers with Nutritional Impact

 

Gene	What it Influences	Dietary Insight
MTHFR	Folate, B12 metabolism	Need more methylated folate/B12
FTO	Fat mass & obesity risk	Sensitive to high-fat diets
TCF7L2	Type 2 diabetes risk	Carb moderation needed
APOE	Cholesterol transport	Saturated fat increases LDL more
CYP1A2	Caffeine metabolism	Slow metabolisers = higher heart risk with caffeine
LCT	Lactose digestion	Intolerant? Go dairy-free or fermented only.
SLC23A1	Vitamin C absorption	May need more dietary Vitamin C

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Why It’s a Game-Changer for Diet Planning

1. Precision: Moves away from one-size-fits-all plans to custom strategies.
2. Prevention: Helps identify and mitigate chronic disease risks early.
3. Motivation: People tend to comply better when they see their DNA “asking” them to.
4. Functional Approach: Aligns beautifully with clinical and functional nutrition, especially in chronic, autoimmune, or metabolic conditions.

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Practical Application

Let’s say someone has:

1. FTO variant: You'd recommend a diet lower in saturated fats and refined carbs, possibly Mediterranean-style.
2. MTHFR mutation: Prioritise methylated folate, B12, and avoid folic acid-fortified foods.
3. CYP1A2 slow metaboliser: Limit caffeine, especially in anxiety-prone or hypertensive clients.
4. Lactase non-persistence (LCT): Recommend fermented dairy like curd or plant-based alternatives.

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How It Looks on a Plate

Trait	Personalised Recommendation
Low Vitamin D gene expression	Emphasise sunlight exposure, supplementation
High sodium sensitivity	DASH-style low-sodium plan
Oxidative stress risk	Rich in polyphenols, crucifers, berries, and omega-3s
Detox gene sluggish (e.g., GSTT1)	Cruciferous veggies, Sulphur-rich foods, and avoid alcohol

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Limitations and Ethical Considerations

• Genomics gives tendencies, not certainties
• Epigenetics, gut microbiome, and lifestyle still matter big time
• Cost and access can be a barrier
• Ethical concerns: data privacy, misuse by insurers or employers

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Closing Thought

Personalised genomics-based nutrition is not about hacking your health, it's about honouring your biological heritage. It's ancient wisdom wrapped in futuristic science — food as medicine, yes — but now prescribed by your double helix.

If Hippocrates were alive today, he'd probably say:

“Let thy DNA guide the food, and the food guide thy destiny.”

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Mock Genetic Profile Summary

A 38-year-old man has a sedentary tech job, occasional walking is a health goal are to weight loss, insulin sensitivity, and mental focus

Genetic Traits:

Gene	Variant	Implication
FTO	Risk allele	Higher fat storage, carb sensitivity
MTHFR C677T	Homozygous mutation	Poor folate & B12 methylation
CYP1A2	Slow metabolizer	Sensitive to caffeine
APOE ε4	Present	Higher LDL with saturated fat
LCT	Non-persistent	Likely lactose intolerant
GSTT1	Null variant	Low detox capacity

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Personalised Nutrition Plan for Aryan

Pattern:

• 16:8 Intermittent Fasting (Eating window 11 am–7 pm)
• Low Glycemic, Anti-inflammatory, Moderate-fat diet

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11:00 AM – Breakfast Meal (Post Fast)

Main

• Methi Thepla (gluten-free with jowar + flaxseeds)
• Avocado chutney (for good fats + methylation support)

Add-ons

• Ashwagandha tea (caffeine-free adaptogen)
• Activated B-complex supplement (methylated folate + B12)

Why? Low glycemic, dairy-free, rich in polyphenols, supports MTHFR.

2:00 PM – Main Meal

Option 1

• Quinoa + Moong Dal Khichdi
• Stir-fried broccoli, red cabbage, turmeric, garlic (GSTT1 support)
• Amla pickle (natural Vitamin C boost)

Option 2

• Millets (Kodo or Foxtail) with sambar (lots of vegetables, no tamarind)
• Beetroot and sesame salad

Why? Fibre-rich, anti-inflammatory, supports detox, low saturated fat for APOE ε4.

6:30–7:00 PM – Light Dinner

Option 1

• Vegetable soup with tofu or soaked walnuts
• Moringa leaves stir-fry
• 1 soft-boiled egg (if tolerable with APOE ε4)

Option 2

• Sautéed methi and sprouts stir fry
• Moong dosa or besan chilla

Why? Light on digestion, rich in protein & methyl donors, no lactose, low-fat.

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Snacks (optional, during eating window)

• Pumpkin seeds + sunflower seeds trail mix
• Coconut water with chia (if not allergic)
• Apple slices with almond butter (small portion)

Supplements (Based on Gene-Support Needs)

Need	Supplement
MTHFR	Methylated folate + B12
APOE	Omega-3 (EPA+DHA), no saturated fat
Detox	NAC or milk thistle extract
Vitamin D	D3 with K2, 2000 IU
Gut health	Probiotic (Lactobacillus + Bifido strains)

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Lifestyle Add-ons

• Exercise: Fasted walking + strength training thrice a week
• Sleep hygiene: Blue-light blockers post 8 pm, magnesium-rich foods at dinner
• Stress: Box breathing, journaling, adaptogens like Tulsi or ashwagandha

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Final Word

This isn’t some influencer trend or biohacking fantasy — this is the next chapter in clinical dietetics. Genomics-based diets are old wisdom made personal again, backed by hard science.

Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of M3 India.

About the author of this article:  Pallavi Dubey has done a Master's in Clinical Nutrition & Dietetics and is currently working as a Senior Clinical Nutritionist at Recoup Health, Bangalore.