What (and how) to eat to support your health according to Chinese Medicine

With so many diets out there, it can be really difficult to know what’s best and what on earth we should be eating! There will always be a new diet or new science that says we should eat this and not that, but after years of trial and error myself and years in practice seeing hundreds of patients, I believe the Chinese medicine theory that was developed thousands of years ago, is the most well-rounded, logical and holistic approach to food.

Chinese medicine takes into account each individuals constitution, the season, the climate, and the different natures and tastes of food, and the intention is to achieve balance in the body through the food we eat. We believe certain foods can nourish and support you, or throw off your balance, and therefore either support health or create disease.

I could write a whole essay on dietary therapy in Chinese medicine, but for the purpose of this blog I’ll cover a few of the basic theories that you can easily apply to your own lives.

- Eat warming, cooked foods
We believe that cold foods negatively impact the body, diminishing the digestive fire and Stomach Qi, and ultimately leading to depletion in many areas of the body (all health starts in the gut!). In the short-term, eating cold or raw foods can cause some mild symptoms such as stomach pain, nausea, bloating and diarrhoea. However, if a person repeatedly consumes cold or raw foods, this can lead to a true deficiency in Stomach, Spleen and Kidney Qi, which can have long-lasting effects on your health (I see this all the time in clinic with my patients). When you think about it, eating warming, cooked foods in Winter is really just a natural instinct, so why would we go against this very primal, logical instinct? Do you really want that freezing cold smoothie for breakfast at 7am in the middle of July when it’s 5 degrees outside? Or are you choosing to have that for breakfast because it’s what the ‘healthy people’ on Instagram say you need to have to be healthy? If this is you, I’d ask you to tune into your body and ask yourself whether you’d actually prefer a warm bowl of porridge, or some scrambled eggs, or even a bowl of noodle soup! Or if you’re having a cold salad every day for lunch, is it because that’s what you’ve been told is healthy or do you actually want it? How do you feel after eating it? Would you rather eat a warm bowl of soup or a cold salad? The idea of smoothies and raw salads as a healthy way of eating is a relatively new concept and in my opinion is limited in its approach. Chinese medicine is based so much on common sense and tuning into what your body is actually trying to tell you. I encourage you to listen!

We believe in eating warm, cooked foods all year round, however it is even more vital during winter when the climate is cold, and when your body is under more pressure than usual (eg. when it’s trying to stay warm and keep you well with lots of germs flying around!)

We also take into consideration the ‘nature’ of each food. While some foods are warm or neutral in nature (beef, sweet potato, pumpkin, leek, onion etc), there are also very cooling foods (raw fruit, tofu, celery, watermelon), which if consumed in excess, can put a huge strain on your digestive system or digestive fire. Please see my lists below of some commonly consumed foods so you can work out how to include more warming foods and maybe reduce some of the cooling foods in your own diet.

Cooling foods, to reduce or avoid:
- cold, raw salads
- cold smoothies
- ice-cream
- watermelon
- cold, raw fruit
- cold drinks
- dairy
- celery
- peppermint tea (yes, even though it’s hot in temperature, the herb itself has a cooling effect)

Some foods to include:
- warm soups & stews
- stir-fry’s
- sweet potato
- pumpkin
- leek
- onion
- ginger
- chicken
- lamb
- walnuts
- carrots
- turnips
- kidney beans
- broths (eg. Bone broth)

If this list overwhelms you, just keep it simple! Aim for warm, cooked foods over cold, raw foods and your digestive fire will thank you for it.

- Avoid too many damp-forming, inflammatory foods
Just as there are cooling and warming foods, there are foods that contribute to the production of something we call “dampness” in Chinese Medicine. Dampness can cause many symptoms or health issues, but some common symptoms include bloating, diarrhoea or constipation, foggy-headedness, candida, acne or skin issues, and low energy. It can be caused by several things, but diet is one of the main causes. So what can lead to the formation of dampness and how can we avoid this? Well, just to reiterate my first point, eating too many cold or raw foods can lead to dampness, so again, stick to the warm, cooked foods. Other common culprits include:

- sugar
- poor quality oils (vegetable oil, canola oil etc – for many reasons PLEASE DO NOT COOK WITH THESE OILS. They cause an inflammatory shitstorm, and you do not benefit from them in the slightest. Thank you).
- too much dairy (a little good quality yoghurt can be ok)
- ice-cream
- cold drinks
- wheat and gluten-containing foods
- eating too much (moderation is key. Overeating can lead to dampness, just as sugar or dairy can)

Looking at this list, you could say that eating processed foods in general will lead to dampness. If you stick to eating whole foods, aka foods that don’t have an ingredients list, but are an ingredient themselves, you will be reducing the inflammatory load on your body. As for the vegetable oils, I need to do a whole post on this alone! Which I will do. But for now, please cook with good quality, natural oils such as coconut oil, avocado oil and olive oil.

- Every person is different!
As we all know, there is no one-size-fits-all diet, and this needs to be considered in the Chinese Medicine approach as well. Although it is generally advised to avoid cold, raw foods and enjoy warming, cooked foods, each person has their own constitution and their own imbalances. It is important to tune into your own body and work out what you feel best eating. For some people, eating a small amount of good quality meat and lots of vegetables works well, for others, eating a vegetarian diet with whole grains and vegetables works better. You know your body best, and it’s important to learn to trust the signals your body gives you. In saying that, avoiding things like cold smoothies and juices, cold, raw salads and uncooked fruits (especially in Winter) works well for most people.

- Eat mindfully and calmly
Not only does it matter what you eat, but how you eat is just as important. In Chinese Medicine, we believe eating when stressed, in a hurry or when distracted can lead to unpleasant symptoms or again, a depletion in your Stomach, Spleen or Kidney Qi. In order for your digestive system to function optimally, you need to be operating in what is called the parasympathetic nervous system. This is when your body feels calm and your body is able to focus on digesting your food. There is ample blood flow to your digestive system, and everything is functioning as it should. When your sympathetic nervous system is dominant (aka “fight or flight mode” – when you’re stressed), your body is preoccupied, producing stress hormones and diverting energy away from the digestive system in order to deal with whatever stressor is present. So when you’re feeling stressed, or you don’t feel calm before eating, your body isn’t able to digest your foods properly, simply because it believes there is a threat or danger to you, which is much more important for your safety in that moment, than digesting the meal you’re eating.

To get the most out of your meal, and to avoid digestive issues, aim to eat in a calm environment away from unnecessary distractions such as your TV or computer. Take some deep breaths before your meal if you’re feeling stressed and really try to just focus on eating in that moment. You will probably find that you’re less bloated and your digestive system feels much better when you do this!

- Balance is key
Balance is the foundation of Chinese medicine theory, and this applies to diet as well. All food is nutritious, and we are so lucky to have access to all of the fresh produce that we do here in Australia, so it’s important not to get too caught up in what’s ‘healthy’ and what’s ‘unhealthy’. As long as you don’t eat too much of any one thing, nothing is unhealthy! There is always a time for treats, and this still applies when eating according to Chinese Medicine principles – just don’t overdo it! We believe that having a balanced approach is best and to avoid any extremes. This can be said for all areas of health in Chinese medicine and it’s no different when it comes to diet!

So that’s that. A brief glimpse into Chinese Medicine dietary therapy. As I mentioned earlier, if you feel overwhelmed, keep it simple and get back to basics! Eat what your grandmother would’ve eaten when she was a girl – real, whole foods in the form of nourishing, cooked meals and avoid too many processed foods. And lastly, remember to enjoy your food! It’s one of life’s many pleasures and can truly support your health if you tune into your own body’s needs.

I hope you’ve found this helpful. Please get in touch if you have any questions - I’d love to connect with you! Happy soup-cooking friends.

Georgia x