Many people who choose to follow the blood type diet believe that it’s important to eat in a way that mirrors how their ancestors ate, based on the premise that genetics highly influence nutritional needs. In this way, the blood type diet has certain things in common with Paleo diet (or the “ancestral diet” as it’s sometimes called). Even though the Paleo diet might not be a great fit for everybody, adherence to this way of eating has been shown in studies to have many health benefits.
Below are general recommendations, according to authors of books and meal plans about the blood type diet, for which types of foods to eat according to your blood type:
If you are blood type A:
Some refer to blood type A people as “agrarians” or “cultivators” because connections have been made between this blood type and ancestral farming or horticultural practices. According to D’Adamo, type As are better at digesting carbohydrates than other blood types, but they struggle to digest and metabolize animal protein and fat.
Follow a meat-free, vegetarian diet most or all of the time.
Foods that are emphasized most are vegetables, fruits, legumes and gluten-free grains. Some of the best choices include apples, avocados, berries, figs, peaches, pears, plums, artichokes, broccoli, carrots and leafy greens.
Get dietary fats from olive oil, coconut oil and other plant fats like nuts and seeds.
Organic foods are encouraged since blood type As are said to be sensitive to pesticides sprayed on non-organic foods.
Avoid most or all meat and dairy products.
Eat a gluten free diet by avoiding all wheat and all foods containing wheat flour, barley or rye.
Don’t drink too much alcohol or caffeine. Do drink lots of herbal teas and water.
It’s recommended to do mostly low-impact, calming exercises like yoga, tai chi and walking.
Supplements that are recommended include calcium, iron, and vitamins A and E.
If you are blood type B:
Type Bs are sometimes referred to as “nomads” because they are believed to have ancestral ties to nomadic people who moved around a lot and covered large areas of land. This is said to have helped type Bs develop a high tolerance to a variety of different foods, which means they do best with a balanced diet that includes moderate amounts of all macronutrients.
Eat a diet high in meat, fruits and vegetables (similar to the Paleo diet). Some of the best choices include leafy greens, bananas, grapes, pineapple, plums, olive oil, flaxseed oil, dairy products, turkey, lamb, oatmeal, rice and millet.
Dairy products can be eaten if they are tolerated and don’t cause indigestion.
Avoid peanuts, corn, lentils, most gluten and eating lots of chicken most or all of the time. Replace chicken with other sources of protein.
Drink green tea, water and natural fruit juice.
Engage in stimulating exercises, such as running, jogging or cycling.
If you are blood type AB:
Type ABs are said to have an advantage over other blood types in that they can digest many different foods and even meals that contain both protein and fat. According to D’Adamo, “Type AB is the only blood type whose existence is the result of intermingling rather than evolution and environment. Thus, they share both the benefits and the challenges of both Type A and Type B blood types.”
Eat a variety of foods that are recommended to people with either blood types A or B. This can be thought of as a well-rounded diet, since it includes plenty of fiber, plant foods, and also some dairy and animal sources of protein.
Eat a variety of vegetables, fruits, seafood, fish, meat, dairy, legumes and grains. Some of the best choices include leafy greens, apricots, cherries, grapefruit, grapes, kiwi, lemons, pineapples and plums.
Avoid too much red meat along with grains and seeds that cause indigestion. Eat a variety of fish and seafood in order to limit meat consumption.
Limit beans, corn, vinegar and alcohol.
Drink water, coffee and green tea.
Do a variety of exercises, some more calming and some more vigorous.
If you are blood type O:
Type Os are said to have ancestral ties to hunters who consumed a lot of meat, fish and animal foods. Type Os are said to have certain digestive advantages because they can metabolize cholesterol found in animal products more efficiently than other blood types and also better assimilate calcium from dairy products.
Eat a low-carb diet that is especially high in protein, such as from fish, meats like lamb, veal, mutton, eggs and other animal sources.
Fish are an important source of protein. Eat a variety, including bluefish, cod, halibut, mackerel, pike, salmon, sea kelp, snapper, sole, sturgeon, and swordfish.
Eat less carbohydrates and sugar, such as from fruit and grains. Eat full-fat dairy in moderation. Avoid peanuts, corns, legumes, beans and grains most of the time.
Do aerobic exercises regularly, such as running, jogging or cycling.
Even though the dietary recommendations above might seem restrictive, some flexibility is allowed on the blood type diet. You can think of blood type plans as”suggestions” but also include some foods that are limited according to your blood type in moderate or small amounts.
Below are some common reasons that someone might choose to try the blood type diet, along with explanations for why the diet may or may not provide any real payoff:
1. Weight Loss?
Like most other diets, many people turn to the blood type diet in hopes of losing weight. It’s possible that following a blood type diet can aid in weight loss, but most likely this has nothing to do with one’s blood type. More likely it’s because these dietary approaches can be restrictive and at the very least reduce junk foods. Following them will also increase awareness of one’s food choices.
In most cases, weight gain is usually tied to overeating (consuming too many calories) and eating foods that promote inflammation and hormonal imbalances. Following the blood type diet means you’re going to have to make certain sacrifices. If people were to limit the types/variety of foods they eat in general — especially if they avoid most or all processed, high-calorie foods that are not tolerated and lead to poor digestion and other symptoms — then they are likely to limit the chance of overeating calories. Depending on which blood type diet someone follows, weight loss might also result from eating more fiber and/or protein, which are both filling and capable of controlling hunger.
2. Increased Immunity Against Illnesses or Diseases?
Some claim that the blood type diet can contribute toward increased immunity and better protection against certain diseases. However, the same argument as above applies here: When processed/junk foods are removed from the diet and consumption of healthy foods like vegetables or clean proteins is increased, gut health and immunity should improve regardless of what someone’s blood type is. The real reason that some people may experience health improvements while on the blood type diet is because they are eating more “clean” foods that help lower inflammation and provide protection against common health conditions.
3. Help Managing Headaches, Asthma, Pain and Other Conditions?
Testimonials regarding the blood type diet feature stories about people being able to overcome problems like diabetes, frequent migraines, high cholesterol or blood pressure, asthma, allergies, heartburn, arthritis, and other conditions. Again, it makes sense that these problems would improve if someone were to eliminate junk foods from his or her diet that contain added sugar, refined grains, additives, and potentially too much refined or saturated fat (depending on their medical history).
Many of these complaints can be traced back to poor gut health, hormonal imbalances, intolerances or allergies, possibly stress, inactivity, and high levels of inflammation. Improving your diet and lifestyle — such as eating more plant foods, exercising and getting enough sleep/rest — can help correct these problems even without consideration for your blood type.
4. Improved Mental Health and Well-Being
Some report having more energy and feeling more clear-headed and happier when following the blood type diet. It’s true that there’s a link between the quality of your diet and your mental health. For example, a healthy diet can help manage depression and anxiety. But this doesn’t necessarily have anything to do with blood type.
More accurately, a healthy diet is beneficial for emotional health and well-being because it helps with hormonal balance, neurotransmitter production, sleep and other important physiological processes. It’s also possible that some people feel calmer and more confident when following any diet because it helps them feel empowered, gain a sense of control over their lives and serves as a form of self-care (much like how research shows that exercising improves brain/mental health).