Blood Type O Food List in PDF (And Foods to Avoid)

Blood Type O Food List – Overview

No evidence currently exists to validate the health benefits of particular blood diet types. (1)

Perhaps you only remember your blood type when it is time to receive a blood transfusion or donate blood. But did you know that there is a possibility that you could live a healthier life by eating according to your blood type?

According to a naturopath named Peter D’Adamo, eating foods that suit your blood type can help you reduce the risk of developing certain health conditions and achieve better overall health.

In this article, we will focus on the blood O diet.

What is the O Blood Type?

Blood Type O Food List

Blood Type O Food List

Blood comprises numerous components, all of which are necessary for the optimal functioning of your body. We are discussing platelets, white and red blood cells, and plasma.

Other than that, blood also has antigens, which are the substances found on the surface of cells and their function is to trigger the immune system so that it attacks foreign organisms and compounds such as bacteria.

These antigens can also make the immune system attack blood types with different antigens.

Now, blood is classified as O, AB, B, or A and can either have the rhesus factor or not, to which it is denoted positive or negative.

Since we are talking about blood group O, you want to note that it is a universal donor type since it does not have the rhesus factor, nor does it have A or B antigens.

Foods for Blood Type O

Dr. D’Adamo insists that blood type O individuals should eat foods rich in protein with minimal carbohydrates.

Some of the foods that he recommends for this diet include:

Animal Proteins

The blood type O diet plan requires individuals to consume beneficial animal protein, including venison, veal, mutton, lamb, and beef.

People following the type O blood can eat most meat products and this includes cold-water fish.


Blood Type O Food List

Blood Type O Food List – Dairy

Granted, individuals on this diet are advised to avoid eggs and dairy products, they can consume soy milk, butter, and specific cheeses like mozzarella and feta.


Nuts contain healthy fats and excellent protein content, so people on the blood type O diet can have almost any nuts, including walnuts, pumpkin seeds, almonds, and hazelnuts.


Individuals in blood group O should also consume beans as part of their protein intake. Some of the beans allowed include black-eyed peas, pinto beans, and adzuki beans.

Now, this diet does restrict grains but there are some exceptions, including millet, kasha, Kamut, rice, buckwheat, and amaranth.


Blood Type O Food List

Blood Type O Food List – Vegetables

Blood group O individuals can eat most vegetables, including okra, kale, horseradish, garlic, dandelion, chicory, artichoke, and tomatoes.


The recommended fruits for individuals in the blood group include grapefruit, figs, prunes, plums, and most berries.


When it comes to beverages, type O blood group individuals can drink wine, tea, sparkling water, club soda, and seltzer water.

Foods to Avoid

According to Dr. D’ Adamo, blood group O individuals are susceptible to weight gain, especially when they consume foods from particular food groups like dairy and carbohydrates.

Others, like wheat containing gluten, lead to autoimmune and inflammatory responses in some individuals.

Some of the foods to avoid when on this diet include:

Animal Proteins

Blood Type O Food List

Blood Type O Food List – Animal Proteins

Some of the animal proteins that should be avoided in the diet include octopus, caviar, smoked salmon, catfish, barracuda, goose, and pork.


Generally, people in the blood group O should avoid dairy, but in particular, yogurt.


The nuts to be avoided while under this diet plan include pistachios, peanuts, cashews, Brazil nuts, and poppy seeds.


The beans to be avoided include kidney beans, copper beans, tamarind beans, and red and green lentils. Some grains like oats, farina, corn and wheat germ should also be avoided.


While people with blood type O generally tolerate vegetables quite well, they are discouraged from consuming cauliflower, cabbage, shiitake mushrooms, alfalfa sprouts, fermented olives, potatoes, eggplant, leek, and corn.


Some of the fruits to be avoided while on this diet include honeydew, cantaloupe, melons, oranges, avocado, rhubarb, blackberries, strawberries, tangerines, and coconut.


Blood Type O Food List

Blood Type O Food List – Beverages

The blood type O diet food list excludes some beverages, including black tea, distilled liquor, coffee, and beer.

Does it Work?

One would want to know if the blood type O diet works, as it can be hard to follow and restricts many foods that most people enjoy.

Well, Dr. D’Adamo states that when blood mixes with certain foods, especially those that contain a protein known as lectin, a chemical reaction occurs.

Now, Lectin directly affects the digestive tract as well as the blood. This protein compound then sticks to cells in the body and causes them to bind together. In turn, you may experience hormonal disruptions.

The effect on the body can be compared to when the body recognizes a foreign substance and tries to attack it.

According to the naturopath, individuals with different blood types respond differently to certain foods and the lectin they produce. This is why there are different foods for different blood types.

That said; there is no scientific evidence suggesting that lectins affect individuals in certain blood groups differently.

According to a 2014 study, following the blood type O diet is shown to have diminished triglyceride levels in the blood.

However, the authors did conclude that the reduction in triglyceride levels was caused by other factors not related to individual blood groups.


There may be some truth to the claims that food consumed affects the health of individuals in different blood groups but there is no solid scientific evidence to back those claims up.

Individuals who have adhered to blood type diets have in the past reported improved health but there is no way to ascertain that it was because of the diets.

For all we know, it could be because they were consuming healthier food in general.

You must observe how your body responds to what you eat or drink if you are to know what works best for you.

Ultimately, you want to adopt a nutritious and well-balanced diet as well as exercise and take the necessary supplements.

Printable Blood Type O Food List (PDF)

Foods to eat on a blood type O dietFoods to limit on a blood type O diet
Meats: Venisob, Lamb, Pork, BeefOctopus, caviar and all the other foods not in this list
Cheese: Mozarelle and FetaBeverages to limit on a blood type O diet
Soy milk and butterBlack tea
Hazelnuts, Pumpkin seeds, WalnutsCoffee
Black eyed peas, Pinto beans, Adzuki beansBeer
Vegetables: Okra, Horseradish, Artichoke
Fruits: Grapefruits, prunes, figs
Peanut Butter
Poultry: Chicken and Turkey
Saltine Crackers (5 per meal)
Soy Hot dogs
Vegetables: Broccoli, Carrots and Green Beans
Beverages to take on a blood type A diet
Sparkling water
Club soda

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