4 Blood Type Diet Secrets: What to Eat & Avoid for O, A, B, AB

Blood Type Diet has gained popularity as a personalized approach to nutrition, claiming that the foods you eat should be based on your blood type—O, A, B, or AB. But does eating according to your blood type really improve digestion, boost metabolism, and help with weight loss?

Developed by Dr. Peter D’Adamo, a naturopathic physician, the Blood Type Diet suggests that each blood type processes food differently. Some foods are believed to be beneficial, while others may cause bloating, inflammation, or even weight gain. Whether you’re curious about this diet for health reasons or simply looking for a new way to optimize your nutrition, understanding which foods to eat and avoid can help you make informed choices.

In this guide, we’ll break down the best and worst foods for each blood type, explain the science behind the diet, and help you determine if this approach is right for you. Let’s dive in!

Scientific Perspective: Does the Blood Type Diet Work?

While the Blood Type Diet has gained a following, scientific evidence supporting its effectiveness remains limited. Several studies, including a 2013 review published in the American Journal of Clinical Nutrition, found no direct link between blood type and specific dietary needs. However, some people experience weight loss and improved digestion on this diet—not necessarily because of their blood type, but due to healthier food choices and portion control.

Dr. Peter D’Adamo’s theory is based on how lectins in food interact with blood type antigens, but most nutritionists argue that the body naturally breaks down these proteins during digestion. Therefore, while the Blood Type Diet may work for some, more research is needed to confirm its overall effectiveness.

Blood Type Diet Guidelines

Like other dietary methods, a blood type diet will divide the food into three categories: beneficial, neutral, and should be avoided. Beneficial foods are foods that are considered good for the health of the body. Neutral food is a food consumed as an intake for the body. Food that should be avoided is a food that is considered toxic. Here’s a good diet for blood-type dieters:

Procedure for Blood type Diet O

People with a blood type O have a good digestive tract and immune system. They also have strong natural body resistance to fight infections.

In undergoing this diet, the owners of the blood type O are recommended to consume high protein and low carbohydrate meal, such as:

• Meat, especially those without fat. Examples are poultry and cattle.
• Seafood, such as fish, shrimp, and crabs.
• Various vegetables, such as broccoli, spinach, leaves of celery, cauliflower, and corn.
• Various fruits, such as bananas, oranges,  coconut, avocado and strawberry.
• Olive oil

In addition to consuming the above-recommended foods, the blood-type O dieters are advised to limit legumes, as well as avoid foods high in carbohydrates (rice, wheat, and corn), dairy products (yogurt, cheese, butter), and caffeinated or alco**holic beverages.

Blood type O Diet pattern can work more optimally if balanced with regular exercise. The recommended exercises are aerobics, jogging and cycling.

Example Meal Plan for Blood Type O

• Breakfast: Scrambled eggs with spinach and avocado.
• Lunch: Grilled chicken with broccoli and olive oil.
• Dinner: Grilled salmon with roasted sweet potatoes.
• Snack: A handful of walnuts or fresh berries.

For individuals with blood type O seeking alternative methods to manage cholesterol levels, exploring intermittent fasting can be beneficial. Our detailed guide on the 4 Best Intermittent Fasting Methods to Lower Cholesterol Fast! provides insights into effective fasting strategies.

Blood type B

The Diet for blood type B is done to restore immune function naturally, to smooth the metabolism of the body, as well as to cleanse the blood of the lectin content. For those with blood type B, good beneficial foods are consumed, namely wheat or processed wheat, snack rice, fish, and goat meat.

While the neutral food that can be consumed by blood type B is green vegetables, eggs, meat, and low-fat dairy products. The suitable type of green vegetables consumed by blood type B are broccoli, beans, mustard, and pumpkin. Fruits suitable for blood type B include melon, dates, pear, and guava.

📌 Meal Plan for Blood Type B

💡 Blood type B individuals have a more flexible digestive system and are encouraged to eat dairy products, green vegetables, and certain meats.

🍞 Breakfast: Whole wheat toast with low-fat cheese and honey.
🍛 Lunch: Brown rice with grilled salmon and steamed broccoli.
🥘 Dinner: Grilled lamb with boiled sweet potatoes and sautéed spinach.
🍉 Snack: Fresh melon or pear slices.

Blood type A

The Diet for blood type A is aimed at avoiding stress, so that lose weight can be faster. Those with blood type A are advised not to consume meat at all. Blood type A individuals can get calories from wheat bread.

In addition, the metabolism of blood type A is quite low, so they need to consume food, such as nuts, tofu, tempeh, eggs, vegetables, fruit, and grain. This type of vegetable is suitable for the diet of blood type A, namely spinach vegetables, beans, and carrots. While the fruits are suitable for the diet of blood type A is strawberry, kiwi, dates, and pomegranate fruit.

📌 Meal Plan for Blood Type A

💡 People with blood type A are advised to avoid red meat and focus on plant-based foods and lean proteins.

🥣 Breakfast: Oatmeal with almonds and kiwi slices.
🥗 Lunch: Spinach salad with grilled tofu and sesame seeds, dressed with olive oil.
🍛 Dinner: Miso soup with tofu, carrots, and broccoli.
🍎 Snack: A glass of pomegranate juice or a handful of almonds.

Blood type AB

AB blood type is an easy-to-adapt blood type with various types of food. However, they also need to avoid various foods with lectin content. Food that is suitable for blood type AB is tuna, sardines, tofu, dairy products, peanut, green beans, and green vegetables, such as broccoli, celery leaves.

📌 Meal Plan for Blood Type AB

💡 Blood type AB is a combination of A and B, meaning they can eat foods from both groups with some exceptions.

🥑 Breakfast: Avocado smoothie with almond milk and honey.
🥗 Lunch: Tuna salad with lettuce, cherry tomatoes, and lemon dressing.
🍛 Dinner: Stir-fried tofu with mushrooms, bell peppers, and brown rice.
🍇 Snack: A handful of boiled green beans or fresh grapes.

Pros and Cons of the Blood Type Diet

✅ Pros:

• Encourages consumption of fresh, whole foods.
• Helps some people become more mindful of their diet.
• May aid digestion and reduce bloating for certain individuals.
• Customizes food choices based on individual needs.

❌ Cons:

• Lacks strong scientific evidence.
• Restricts certain food groups, which may lead to nutritional deficiencies.
• Can be difficult to follow, especially for families with mixed blood types.
• Some claims about lectins and blood types remain unproven.

Expert Opinions and Alternative Diets

Many nutritionists recommend a more flexible approach rather than strictly following the Blood Type Diet. The Mediterranean Diet, for example, is widely supported by science for heart health and weight management. Similarly, intermittent fasting has been proven to enhance metabolism and improve insulin sensitivity. If the Blood Type Diet feels too restrictive, considering these alternatives may be beneficial.