What Should Type B Eat for Optimal Health and Wellness?

November 1, 2025 •

3 min read

While the blood type diet suggests specific eating plans based on genetics, most scientific evidence shows that the health benefits some people experience are likely from adopting generally healthier eating habits. However, those curious about what should Type B eat can explore the principles behind this diet model, which emphasizes a diverse intake of foods.

Quick Summary

The blood type diet for Type B individuals suggests a balanced omnivore diet, including diverse meats, vegetables, and dairy, while avoiding specific items like corn and lentils. The plan claims to boost energy and metabolism, but scientific backing for these blood type-specific benefits is limited.

Key Points

Diverse Omnivore Diet: The Type B blood diet suggests a balanced mix of meat, dairy, fruits, vegetables, and select grains, reflecting a 'nomadic' ancestral heritage.
Embrace Dairy: Unique among the blood type diets, Type B is encouraged to consume dairy products like yogurt and cottage cheese, which are considered beneficial.
Avoid Specific Foods: Key items to avoid for Type B are chicken, corn, wheat, lentils, and tomatoes, which are believed to interfere with metabolism and digestion.
Limited Scientific Evidence: There is no strong scientific proof that eating based on your blood type provides specific health advantages, despite the diet's popularity.
Focus on Healthy Principles: The perceived benefits may stem from the diet's emphasis on whole, unprocessed foods and reduced junk food intake, a practice beneficial to everyone regardless of blood type.
Consult a Professional: Always seek advice from a doctor or dietitian before starting a restrictive diet to ensure it meets your individual nutritional needs.

The Origins of the Blood Type Diet

The Blood Type Diet was popularized by naturopathic doctor Peter D'Adamo in his 1996 book, Eat Right 4 Your Type. The theory posits that your blood type (O, A, B, or AB) reflects the genetic traits of your ancestors, influencing how your body processes different foods. For Type B individuals, D'Adamo’s theory suggests an ancestral heritage tied to nomadic tribes, giving them a robust digestive system suited for a diverse, omnivorous diet. Foods are categorized based on their purported reaction with blood type antigens and proteins called lectins. However, the scientific community largely disputes these claims due to a lack of evidence.

Recommended Foods for Type B Individuals

For those following the Blood Type Diet, the Type B plan emphasizes balance and variety. This includes diverse meats like lamb and venison, beneficial seafood such as cod and salmon, and a range of dairy products like goat cheese and yogurt, which are considered well-digested by Type B individuals. A wide variety of vegetables, particularly leafy greens, along with fruits like pineapple and papaya, are also encouraged. The diet also suggests beneficial grains like oats and millet, certain legumes like kidney beans, and recommends olive oil.

Foods to Avoid on the Type B Diet

The diet's theory suggests avoiding foods containing lectins incompatible with Type B blood. This list includes poultry such as chicken, believed to interfere with metabolism, and grains like wheat and corn, along with products made from them. Legumes like lentils and peanuts, certain nuts and seeds (sesame, sunflower), and specific vegetables like tomatoes and pumpkin are also on the avoid list. Shellfish is typically discouraged as well.

Blood Type B Diet: A Comparison


Category	Recommended Foods	Foods to Avoid
Meat	Lamb, Goat, Venison, Rabbit	Chicken, Pork, Duck, Goose
Seafood	Cod, Salmon, Sardines, Halibut	Shellfish (Lobster, Crab, Shrimp)
Dairy	Yogurt, Low-fat Milk, Goat Cheese, Feta	American Cheese, Blue Cheese, Ice Cream
Grains	Oats, Millet, Spelt, Rice	Wheat, Corn, Buckwheat, Rye
Legumes	Kidney Beans, Lima Beans	Lentils, Peanuts, Black Beans
Vegetables	Broccoli, Kale, Spinach, Carrots, Beets	Tomatoes, Pumpkin, Avocados
Fruits	Pineapple, Papaya, Plums, Grapes	Coconuts, Pomegranates, Persimmons
Oils	Olive Oil	Corn, Sesame, Sunflower Oils

Scientific Perspective and Controversy

Despite its popularity, the blood type diet lacks support from mainstream science. A review found no evidence that blood type diets provide specific health benefits. Improvements seen by followers are likely due to adopting healthier overall eating habits, such as reducing processed foods, rather than blood type-specific restrictions. The diet's core theories about lectins and ancestral connections are not scientifically validated. While the diet promotes healthy, whole foods, its restrictions can be unnecessarily strict and potentially lead to deficiencies.

Making an Informed Decision

While the Blood Type Diet is an intriguing approach, it's not scientifically proven. The focus on whole foods is positive, but the blood type-based restrictions lack validation. Before making significant dietary changes, especially eliminating food groups, consult a healthcare professional or registered dietitian for evidence-based guidance tailored to your needs. A balanced, diverse diet with less processed food is key to good health for everyone.

Conclusion: Finding the Right Diet for You

The most effective diet is sustainable, nutritious, and personalized. The Type B blood type diet includes many healthy foods, but its effectiveness as a blood-type specific plan isn't scientifically supported. Any positive results likely come from adopting general healthy eating habits. Consider incorporating the diet's healthy principles, like eating fewer processed foods and more fruits and vegetables, into a balanced lifestyle that suits you. Always consult a healthcare provider before major dietary changes to ensure they align with your health profile.

Frequently Asked Questions

The theory, proposed by naturopath Peter D'Adamo, suggests that Type B individuals inherited a robust digestive system from nomadic ancestors. Therefore, they should eat a balanced, omnivorous diet including meat, dairy, and a variety of plant-based foods, while avoiding certain incompatible foods.

For those following the diet, lean meats like lamb, goat, rabbit, and venison are highly recommended. Poultry like chicken and pork are typically suggested to be avoided.

Yes, unlike other blood types in this diet, Type B individuals are encouraged to consume dairy products. Feta, cottage cheese, goat milk, and yogurt are considered beneficial.

According to the diet's guidelines, Type B individuals should avoid wheat and corn in all forms, as well as buckwheat and rye. Better grain options include oats, millet, and rice.

Yes, peanuts and lentils are on the list of foods to avoid. The diet's theory claims they can interfere with metabolism and nutrient absorption for Type B individuals.

No, a systematic review of the existing literature found no scientific evidence to support the purported health benefits of eating according to your blood type. Many health experts consider it a fad diet.

The diet's focus on consuming more whole, unprocessed foods and reducing junk food intake aligns with general healthy eating principles. Any positive results are likely due to these overall healthy changes, not the blood type-specific recommendations.