Simple and basic Dietary Guidance for digestive problems such as IBS, Reflux, Nausea, Indigestion.
A Note on Terminology
When I refer to organs like the “Spleen” with a capital letter, I’m speaking from a Traditional Chinese Medicine (TCM) perspective. This isn’t the same Spleen your doctor might talk about. In Western medicine, the focus is on physical structures—things you can scan, poke, or slice. TCM, on the other hand, is more interested in how something works, not just physically, but also mentally, emotionally, and even spiritually. So, if already you’re wondering why I’m talking about the spleen in a post about digestive problems, I’m not- I’m talking about the Spleen!
Understanding Digestive Fire
Let’s talk about fire. Not the kind you roast marshmallows over, your digestive fire. It’s a metaphor and it describes how your body transforms food into fuel.
In TCM terms:
- Fire (Yang) is transformation, activity, and heat.
- Water (Yin) is nourishment, rest, and moisture.
Picture your stomach as a cauldron on a gentle flame. When you eat, the stomach warms and starts to “rot and ripen” the food. Sounds gross, I know, but it’s poetic in Chinese medicine, -apparently! The Spleen then takes over, transforming the result into usable energy (Qi) and fluids. This is the Qi that powers your whole body.
If there’s not enough Yin (the water), that fire can go wild—like trying to cook stew with no water. You’ll end up with a charred mess. In real terms: reflux, dryness, stomach pain. But with enough Yin to keep the flame steady? Smooth, powerful digestion.
What Is Qi, Really?
You’ve probably heard of Qi (pronounced “chee”), and it has many meanings so it’s easy to get confused. Lets keep it contextual, in TCM, it means primarily 2 things: Vital energy- the stuff that gets you out of bed in the morning and works behind the scenes to facilitate all of your physiological processes. But it’s also used more broadly to describe the function of the organs.
- Good Stomach Qi: Food gets digested, energy and matter is flowing unimpeded.
- Bad Stomach Qi: A possible cause of your digestive problems, probably lots of gurgling, discomfort, fatigue, maybe even nausea and acid reflux.
Think of Qi as a way to describe the state and the changes that happen within your system.
Why Digestion Matters
Every part of you (your muscles, your bones, your brain) is made from food you’ve eaten. And the energy it takes to digest your lunch? Yep, that came from breakfast. So if your digestion’s off, everything downstream can feel off too.
That’s why in TCM, digestion isn’t just important—it’s a foundation of your whole health story.
So what about the digestive problems?
There’s a lot more to digestion than just your Stomach and Spleen. The whole system is involved. The Liver has the important role of ensuring all Qi moves and changes smoothly. So if the Liver is off (usually thanks to our stressful lives) it can be another factor in your digestive problems. So with so many cogs in the machine, if things feel out of whack, it’s smart to see a TCM practitioner who can decode your personal pattern.
But for now, let’s keep things simple and focus on supporting the Yin, Yang, and Qi of your Stomach and Spleen.
How to Eat (According to Daoists and Common Sense)
To support Qi:
- Eat at regular times.
- Sit down. Breathe. Focus on your meal (not your screen).
To support Yin:
- Skip the spicy five-alarm chili.
- Stay hydrated.
- Easy on the coffee.
- Don’t eat at night—your digestive crew clocks out after 7pm.
Your digestion is most active between 7am and 11am, this is when the Spleen and Stomach are most capable to doing their job well. Eating late is like throwing a rave while your system’s trying to wind down. It’s a party no one wants to attend. (By the way, if you’re thinking “there’s no way I can eat that early- I just can’t face food at that time, then you’re absolutely reading the right blog because your digestion could use some love).
To support Yang:
- Cut down on cold, raw foods.
- Move your body—daily walks, gentle exercise, anything but couch-hibernation.
Remember: your Qi doesn’t like being bored. A sluggish life equals sluggish digestion.
The Thermal Nature of Food (aka: The Energetic Forecast of What’s on Your Plate)
TCM doesn’t just look at nutrients—it looks at how food interacts with your system. Foods have thermal qualities:
- Cold: Contracts Qi. Slows digestion. Damages its function in the long term.
- Cooling: Calms heat. Good in summer or if you’re running hot.
- Neutral: Gentle, balanced. The steady friends of your plate.
- Warming: Stimulates digestion and circulation.
- Hot: Intense. Fine in moderation, but too much and you’re fried—literally and energetically.
Aim for a base of Neutral foods, with some Warming to keep things moving. Go easy on extremes.
What to Eat, regardless of digestive problems
Neutral Foods (Your dependable digestive allies)
- Grains & Seeds: Rice, corn, quinoa, rye, couscous, polenta, black sesame, sunflower seed
- Root Veg and Tubers: Potato, sweet potato, turnip, carrot, beetroot
- Veggies: Cabbage, radish leaf, carrots
- Legumes: Soybean, adzuki bean, lentils, peanuts
- Fruits: Figs, blackberries, raspberries, olives
- Meats: Pork, beef, duck
- Seafood: Oyster, shrimp, eel
- Eggs, Dairy: Milk, egg yolk,
- Sweeteners: Honey, royal jelly, rock sugar
Warming Foods (Your digestive cheerleaders)
- Veggies: Pumpkin, leek, green onion, asparagus, sweet peppers, brussel sprouts
- Fruits: Cherry, dates, peach, longan, apricots, dates, grapes, pomegranate
- Nuts & Seeds: Chestnuts, walnuts, pine nuts
- Seafood: Abalone, carp, lobster, mussels
- Grains: Oats, glutinous rice
- Meats: Chicken, ham, mutton
- Herbs & Spices: Ginger (fresh), ceylon cinnamon, rosemary, Coriander, basil, cumin, dill, star anise
- Condiments & Sweeteners: Brown sugar, Vinegar
Cooling Foods (Best in balance)
- Fruits: Apple, pear, pineapple, coconut, strawberry, blueberry, loquat, orange
- Veggies: Cucumber, spinach, lettuce, avocado, aubergine, chinese radish, chinese cabbage, celery, cauliflower, mustard greens
- Grains & Beans: Barley, mung bean, soy milk, bean curd, tofu
- Dairy: Cream, Yogurt, Cheese
- Animal products: Duck egg, egg whites, rabbit
What to Avoid (Especially with digestive problems)
Cold Foods
- Watermelon, banana, grapefruit, kiwi, lemon, papaya
- Raw lettuce, bamboo shoots, sprouts / microgreens
- Crab, seaweed, clams
- Ice cream, ice drinks, anything frozen
Hot Foods
- Chili, black pepper, garlic, dried ginger, mustard, cassia cinnamon, clove
- Lamb, venison
- Alcohol, processed food, sugary drinks, refined sugar
Also be cautious with:
- Dairy: Heavy and damp-producing
- Refined sugar: Hot and damp-producing
- Too much fat: Fine if you can digest it, awful if you can’t
And a key tip: Don’t mix Hot and Cold foods in one meal. It’s like asking your digestive system to play tug-of-war with itself, and nobody wins.
A Final Thought
Your digestion isn’t to be treated as the recycling centre for whatever junk you fancy throwing at it—it’s the power plant that requires the right fuel to produce maximum energy. The better you feed it, the better your energy levels, immune system, muscular strength, mental sharpness (honestly the amount of people who think they need nootropics, but really just need to eat a little more spinach and a little less microwave meals is beyond me) every single aspect of you benefits!
And if things are feeling off and you don’t know why, don’t go it alone. A skilled TCM practitioner can help you map your personal terrain. After all, even the best road trip needs a good navigator.
Looking for support with digestive problems, fatigue, or stress?
At my clinic in Southampton, UK, I work with clients to build long-term wellness—not quick fixes. If your body feels out of sync, book a consultation and let’s look at your whole picture—diet, lifestyle, and beyond.
Disclaimer: This is general advice rooted in Traditional Chinese Medicine principles. It is not a substitute for medical diagnosis or treatment.
Here are some links to a few of my favourite resources and a great Youtube channel for people who want to learn a bit more about Food:
Leave a Reply