Complete Blood Type O Diet Food List: What to Eat and Avoid

The Complete Blood Type O Diet Food List

The blood type diet is a nutritional plan that recommends foods based on your specific blood type - O, A, B, or AB. It is based on the theory that certain foods react differently in each blood type.

The blood type O diet specifically caters to those with type O blood. It focuses on lean, organic meats and vegetables while limiting grains, legumes and dairy. Following this diet is thought to improve health and decrease disease risk by promoting weight loss and lowering inflammation.

Read on for a complete blood type O diet food list of what to eat and avoid, meal plan ideas, and more.

Overview of the Blood Type O Diet

The blood type O diet is tailored to provide nutritional benefits to those with type O blood, the most common blood type.

It is based on the concept that those with type O blood should closely follow the diets of our pre-agricultural hunter-gatherer ancestors. This means eating plenty of wild game, fish, fruits and vegetables.

Meanwhile, grains, dairy, legumes and highly-processed foods should be limited or avoided as they are poorly digested by those with type O blood.

Benefits associated with the blood type O diet include:

Promotes weight loss
Improves cardiovascular health
Stabilizes blood sugar
Reduces inflammation
Increases energy

Foods to Eat on the Blood Type O Diet

Here are the foods that should be emphasized on the blood type O diet:

Protein Foods

Lean, grass-fed meats like beef, lamb and venison
Poultry like chicken, turkey and duck
Fish high in omega-3s like salmon, tuna and halibut
Shellfish including shrimp, lobster and crab
Eggs

Vegetables

All leafy greens like spinach, kale and lettuce
Cruciferous veggies such as broccoli, cauliflower and cabbage
Asparagus
Artichokes
Beets
Carrots
Onions, garlic and leeks
Tomatoes
Pumpkin
Sea vegetables like nori and kelp

Fruits

Berries like blueberries, blackberries and raspberries
Cherries
Figs
Plums
Fresh or frozen fruits with minimal processing and no added sugars

Grains

Amaranth
Buckwheat
Rice, in moderation

Legumes

Adzuki beans
Black beans
Black-eyed peas
Green beans

Nuts & Seeds

Walnuts
Pumpkin seeds
Flaxseeds

Oils

Olive oil
Coconut oil
Flaxseed oil

Beverages

Water
Unsweetened tea
Vegetable juice
Coconut water
Red wine, in moderation

Herbs & Spices

All fresh and dried herbs
Spices like garlic, ginger and turmeric
Condiments like mustard, horseradish and vinegar
Sesame seeds

Foods to Avoid or Limit on the Blood Type O Diet

Here are the main foods that should be restricted on the blood type O diet:

Grains

Wheat and wheat products like bread, pasta and cereal
Oats
Corn
Millet
Barley

Dairy

All milk and products made from milk like cheese, yogurt, kefir, etc.
Butter
Ice cream

Beans & Legumes

Soybeans
Kidney beans
Pinto beans
Lentils
Peanuts

Meat

Processed and cured meats like bacon, cold cuts and sausage
Very lean meats and poultry
Eggs made from grain-fed chickens

Fruits

Bananas
Oranges
Grapefruit
Strawberries
Canned fruits packed in syrup

Starchy Veggies

Potatoes
Sweet potatoes
Corn

Fats & Oils

Canola oil
Safflower oil
Soybean oil
Margarine or vegetable oil spreads

Beverages

Alcohol besides red wine
Sodas and sweetened drinks
Coffee

Miscellaneous

Sugar
Highly processed foods
Vinegar
Pickled foods
Food additives

Sample Meal Plan for Blood Type O Diet

Here is a sample one week meal plan for the blood type O diet:

Day 1

Breakfast: Turkey bacon, spinach and tomato omelet with fresh fruit Lunch: Tuna salad wrap with lettuce in rice paper + veggie sticks Dinner: Grass-fed beef burger with sweet potato fries and salad Snacks: Trail mix with nuts, dried cranberries and dark chocolate

Day 2

Breakfast: Greek yogurt parfait with berries, walnuts and cinnamon Lunch: Leftover ground beef with roasted veggies and quinoa Dinner: Chicken skewers with peanut dipping sauce over salad Snacks: Cherry tomatoes with hummus and celery sticks

Day 3

Breakfast

FAQs
Is the blood type diet scientifically proven?
There is currently limited evidence that blood type diets offer benefits. More research is needed on how blood types may interact with foods.
Can you eat potatoes on the blood type O diet?
Potatoes are not recommended as they are high glycemic. Sweet potatoes in moderation are a better option for blood type Os.
What are the best exercises for blood type O?
High intensity interval training, recreational activities, and competitive sports suit blood type O best according to advocates of the blood type diet.
Is peanut butter allowed on the type O diet?
No, peanut butter is not recommended as peanuts are a legume that may trigger inflammation in type O’s.
Can blood type O drink milk?
Those with blood type O should avoid all dairy products including milk as they contain lectins not compatible with type O.

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.