O Negative Blood Type Diet: Foods to Eat and Avoid

Understanding the O Negative Blood Type Diet

The O negative blood type diet has grown in popularity in recent years as a way to customize your nutrition based on your blood type. The theory behind this diet suggests that people with different blood types process foods differently, and adhering to a specific diet for your blood type can provide health benefits. O negative is the universal blood donor type, meaning people with O negative blood are considered universal donors. But when it comes to diet, what should people with O negative blood be eating? Here's a comprehensive overview of the O negative blood type diet.

The Origins of the Blood Type Diet

The blood type diet was popularized by Dr. Peter D'Adamo, a naturopathic physician and author of the book Eat Right for Your Type. Dr. D'Adamo believes that each blood type processes food antigens differently, and that adhering to a specific diet based on your blood type can improve health and decrease risk of chronic illnesses like heart disease. The basic premise is that each blood type corresponds to the dietary habits of our ancestors, and we should eat according to the environment and foods those ancestors ate.

People with O blood types are believed to benefit from a high protein, low carbohydrate diet. This is based on the premise that O type individuals have more of a hunter-gatherer ancestry. Dr. D'Adamo recommends various meats, fruits and vegetables for those with O blood type. He recommends limiting wheat, corn, dairy and certain beans. Following is a more detailed overview of the recommended foods for the O negative blood type diet.

Foods to Eat on the O Negative Diet

Here are some of the foods that are considered beneficial and recommended on the O negative blood type diet:

• Protein - Meat proteins like beef, lamb, venison, bison and liver are recommended. Chicken, turkey and fish are also excellent protein choices for the O negative diet. Eggs are another good source of protein.
• Fruits - Berries, plums, cherries and figs top the list of best fruits for O negative individuals. Bananas, grapes, apples and strawberries are also considered favorable.
• Vegetables - Spinach, broccoli, kale, collards, romaine lettuce and onions are among the vegetables recommended for the O diet. Artichokes, okra and mushrooms are other good choices.
• Grains - Amaranth, buckwheat and rice flour or pasta are some of the preferred grains. Oats and millet are other options.
• Fats and Oils - Use olive, flaxseed and cod liver oils. Avoid corn, safflower, sunflower and vegetable oils.
• Nuts and Seeds - Walnuts, pumpkin seeds, pine nuts and peanuts area all good choices for O blood types.
• Condiments - Use iodized salt, parsley, carob and liquorice. Other beneficial seasonings and flavors include curry, basil, cayenne, chili pepper, oregano and blackstrap molasses.
• Beverages - Serve filtered water, herbal tea, green tea, vegetable juice and wine. Avoid orange juice.

Foods to Avoid on the O Negative Diet

Here are the foods that should be limited or avoided altogether when following an O negative blood type diet:

• Wheat - Wheat products like bread, pasta, bagels, crackers and baked goods should be avoided due to lectins.
• Corn - Corn products can be hard to digest so popcorn, corn syrup, corn tortillas and other corn foods are not recommended.
• Dairy - Limit cream, cheese, milk and butter since dairy is poorly digested by those with O blood type.
• Certain Beans - Avoid lentils, kidney beans, lima beans, pinto beans and soybeans.
• Some Fruits - Oranges, tangerines, pineapple, strawberries and melon should be limited.
• Certain Nuts - Peanuts are okay but almonds, pistachios and cashews should be avoided.
• Nightshades - Eggplant, tomatoes, potatoes and peppers contain lectins so they should be limited.
• Caffeine - Limit coffee and caffeinated drinks which are thought to disrupt digestion.
• Sugar - Refined sugars high in glucose can spike blood sugar levels.

Benefits of the O Negative Blood Type Diet

What are some of the benefits claimed for those who follow an O negative blood type diet? Here are some of the ways this diet may improve health:

• Enhanced weight loss results from limiting carbs and sugars.
• Lower inflammation from a diet high in produce and low in inflammatory foods like gluten.
• Better digestion by avoiding foods that are difficult to break down.
• Increased energy from eating optimal proteins, fruits and vegetables.
• Disease prevention through a diet lower in processed foods and high in antioxidants.
• Anti-aging effects from restricting sugar and including anti-inflammatory foods.

By tailoring the diet to one's blood type, proponents believe food intolerances can be avoided, digestion improved and overall health enhanced. Critics argue there is a lack of research demonstrating these benefits. But many integrative practitioners recommend the blood type diets.

Sample Meal Plan for O Negative Blood Type

Wondering what an O negative blood type diet might look like? Here is a sample meal plan with recommended foods:

Breakfast:

• Scrambled eggs with kale and mushrooms
• Beef liver and onion omelet
• Amaranth oatmeal with walnuts and berries

Lunch:

• Spinach salad with chicken or fish
• Leftover salmon with sweet potato and broccoli
• Turkey burger without the bun, served with carrots and snap peas

Dinner:

• Buffalo steak with steamed spinach
• Broccoli rabe sautéed with shrimp and garlic
• Chicken soup with kale and wild rice

Snacks:

• Mixed nuts and dried fruit
• Apple slices with almond butter
• Carrots sticks with hummus
• Green smoothie made with spinach, berries and protein powder

As you can see, this sample meal plan focuses on lean proteins, fruits and vegetables. Whole grains are included in moderation while foods like dairy, certain beans, and wheat products are avoided. Following an O negative blood type diet requires paying close attention to food selections but can be worthwhile for some people.

Does the O Negative Blood Type Diet Work?

With any diet, results come down to the individual. Some O negative people report feeling better, having more energy and losing weight after tailoring their diet to these recommendations. Critics argue that these benefits often come down to simply improving your overall eating habits, not blood type per se.

There are not many rigorous scientific studies on the blood type diets. Some small studies have linked blood type diets to positive effects like lower inflammation markers or improved cardiovascular risk factors. But larger scale research has not confirmed these findings.

Overall the evidence is inconclusive as to whether O negative individuals obtain specific benefits from following this type of diet. As with any eating plan, it is wise to be wary of extreme restrictions. Be sure to meet nutrient needs and avoid deficiency. Consulting a registered dietitian can also help determine if a blood type diet is right for you.

Tips for Following the O Negative Blood Type Diet

If you want to give the O negative blood type diet a try, keep these tips in mind:

• Choose lean, grass-fed meats as your protein sources.
• Eat fruits low in sugar like berries and plums.
• Include a variety of recommended vegetables to get a range of nutrients.
• Avoid gluten, wheat, corn and dairy products.
• Limit sugar, sweeteners, alcohol, caffeine and snacks.
• Stay hydrated by drinking water throughout the day.
• Select healthy fats like olive oil over vegetable oils.
• Incorporate regular exercise along with the diet for best results.
• Consider taking supplements like probiotics and digestive enzymes.
• Stick to the diet fully for at least 6-8 weeks to notice changes.

Transitioning to this way of eating can take some adjustment. Be prepared for some possible side effects like fatigue, headaches or irritability as your body adapts. With time, these symptoms should subside.

Frequently Asked Questions

Will I lose weight on the O negative blood type diet?

Many people do lose weight successfully when following this diet. This may be attributable to the focused food choices - high protein, low carbs, minimal sugar and few processed foods or takeout options. Losing weight often comes down to overall calories consumed, so the quality food choices support a calorie deficit.

Can I exercise on the O negative diet?

Yes, exercise is encouraged as a complement to the O negative diet. Focus on a mix of strength training and cardio exercise. Some trainers even recommend exercises thought to be beneficial for your specific blood type. But any regular physical activity will help you lose weight and build fitness.

What if I accidentally eat a food that's not allowed?

Perfection is not required on this diet. If you accidentally consume a food that is not recommended for O blood types, don't stress. Just make sure it is an occasional slip up and get back on track with your next meal. Pay attention to how non-compliant foods make you feel.

Can I ever eat foods that are avoided, like beans and wheat?

This diet requires avoiding many common foods entirely. Some nutrition experts argue that complete restriction is extreme and unnecessary. After following the diet strictly for several weeks, you may want to experiment with reintroducing some foods in moderation. Pay attention to signs of poor digestion or other complaints.

Should I take supplements on this diet?

Probiotic and digestive enzyme supplements are often recommended to support digestion and improve tolerance of the food choices. A multivitamin can also help fill any nutritional gaps. Consult your healthcare provider before starting supplements, especially if you take medications or have underlying health conditions.

The Bottom Line

Personalized nutrition plans like the O negative blood type diet are popular with many people. But the evidence for benefit is still considered limited. This diet may pose risks if you have a history of disordered eating or take restriction to an unhealthy level. Consult a qualified healthcare professional before making major changes to your diet.

Pay attention to how you feel following an O negative eating pattern. Notice if you have improvements in energy, digestion, weight management or other factors. But also watch for negative effects like fatigue, nutrient deficiencies or obsession with food choices. Finding the right nutrition approach takes some trial and error.

While the research on blood type diets remains inconclusive, eating more vegetables, fruits, lean proteins and whole foods does align with general health advice. Increased awareness of blood types and their potential connection to health and ancestry continues to be an area of emerging interest and research.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.