What you should eat according to TCM

Phot by Mark bureau

One of the most common questions I get asked in the clinic is ‘What should I eat?’ Firstly there are general principles of what makes up a healthy diet in chinese medicine, but also there is no one size fits all-every body and mind is unique and has certain tendencies. One client may feel a lot clearer, lighter and more energetic on a vegetarian diet, whilst others may feel tired, depleted and need more nourishment from meat and fish. 

The best food you can eat is local, seasonal wholefoods and produce, organic if you can but don’t sweat it if you can’t. Just do your best. Meat, fish and eggs should be eaten with a mind to the quality of the meat and how it was raised and all nourish our vitality.

Processed and ultra processed foods should be avoided. Does this mean you never eat chocolate or ice-cream? No. Just don’t eat it every day-eat it sparingly and enjoy it when you do, free of guilt. 

One thing that chinese medicine emphasises is the importance of cooking your food. Why? Our digestive system is optimised to process food that is warm and cooked-it requires less energy for our system and supports a healthy metabolism. Yes, this is why we say to avoid raw, uncooked food-particularly fruits and vegetables. Most raw vegetables and fruits are cooling in nature, they take more digestive fire to break down and process. So stew your fruit and cook your veggies-even just lightly will do. 

Chinese medicine favours white rice over brown rice (the brown rice is harder to digest), and legumes and beans should be well soaked for up to 24 hours in water and apple cider vinegar before cooking, and eaten only occasionally. Dairy can be troublesome for a lot of people so eat it sparingly. Hard cheeses, goat and sheep cheese are much easier to digest. 

These days things like gluten, dairy and processed sugar/foods are often something I recommend clients take a break from. Why? Because if you’re unwell and you’re tired, chances are your digestive system doesn’t have the energy to digest these foods. Make it easy for your gut to get the energy it needs from your food. 

Salt or salty flavour are associated with the Kidneys.

Photo by mali maeder

The Five Flavours of food

One thing that is spoken about in chinese medicine is using the flavour of foods for their traditional benefits.

1. Sweet-traditionally sweet nourishes the digestive system, calms the heart and mind, and generates fluid. This is why we often reach for something sweet when we’re feeling emotionally overwhelmed. It’s important not to overeat sweet foods as they can lead to excess fluid in the gut which slows your metabolism, leads to sluggishness and low energy.
   Organs affected: Spleen, Stomach, Heart.
   Sweet foods: Pumpkin, sweet potato, dates, oats, rice, peaches, pears.
   
   
   
   

2. Bitter-the bitter flavour is descending in nature, and assists with heat and inflammation in the body. Traditionally many cultures would take bitters or bitter liqueurs to aid digestion. Due to its descending nature the bitter flavour also promotes bowel movements-so perfect if you’ve been constipated.
   Organs affected: Liver, Gallbladder, Heart.
   Bitter foods: radish, dandelion, bitter greens, turnips, swedes.
   
   
   
   

3. Sour-this flavour is astringe-it gathers and tightens things in the body. For example schisandra berry or wu wei zi is a sour herb that has been classically used to assist with alleviating cough as it gathers and collects the breath in the lungs. Sour foods should be used only in small amounts. Organs affected: Liver, Lungs, Bladder.
   Sour foods: sourdough, rye sourdough, olives, pickles, lemons, limes, vinegar, greek yoghurt.
   
   
   
   

4. Pungent-these food are aromatic and dispersing so are great for clearing any stagnant fluid, promoting moving up and out in the body. Gui zhi or cinnamon is a pungent and warming herb that when used fresh was traditionally used to drive warmth up and out in the body to help with colds, body aches and poor circulation.
   Organs affected: Lungs, Bladder.
   Pungent foods: aromatic herbs and spices, ginger, cinnamon, pepper, cloves, coriander, parsley, mint, thyme, leeks, onions, spring onions, chives.

1. Salty-salty foods are associated with the kidneys. They promote movement down and in, and soften hardness (this is why magnesium is used for muscular tension), and can also moisten dryness-so should be used sparingly when there is fluid retention, but can be beneficial for constipation.
   Organs affected: Kidneys, Bladder, Intestines.
   Salty foods: seafood such as shellfish, oysters, clams, crabs, squid, miso, seaweed, soy sauce, some grains such as barley. Also anything with salt.