Simple and basic Dietary Guidance for IBS, Reflux, Nausea, Indigestion, and any digestive disturbance
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, we focus 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, please don’t picture the anatomical spleen here. Think of a role in a grand play rather than a specific actor.
Understanding Digestive Fire
Let’s talk about fire. Not the kind you roast marshmallows over—this is your digestive fire. It’s a metaphor, not a mini bonfire in your belly, but 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—hopefully after chewing properly—the stomach warms and starts to “rot and ripen” the food. Sounds gross, I know, but it’s poetic in Chinese medicine. The Spleen then takes over, transforming the result into usable energy (Qi) and fluids. This Qi powers your whole body.
If there’s not enough Yin (the water), that fire can go wild—like trying to cook soup with no water. You’ll end up with a charred mess. In real terms: reflux, dryness, bloating. 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 is many things, to many people. In TCM, it’s your life energy—the stuff that gets you out of bed in the morning. But it’s also used to describe function, especially in organs.
- Good Stomach Qi: Food gets digested, energy is flowing.
- Weak Spleen Qi: You’re bloated, tired, maybe a bit foggy.
Think of Qi as a blend of metabolism, circulation, and mojo. Not mystical, just… essential.
Why Digestion Matters
Every part of you—your muscles, your bones, your glorious 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 the foundation of your whole health story.
What Can Go Wrong?
There’s more to digestion than just your Stomach and Spleen. The Liver likes to meddle, often slowing things down or stirring up chaos (especially when you’re stressed). So 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, when your Yang energy is ready to rock. Eating late is like throwing a rave while your system’s trying to wind down. It’s a party no one wants to attend.
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 feels in your system. Foods have thermal qualities:
- Cold: Contracts Qi. Slows digestion. (Think iced latte on an empty stomach. Oof.)
- 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. Great 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
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
- 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 if Your Digestion Is Moody)
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.
A Final Thought
Your digestion isn’t just a utility—it’s your engine. The better you feed it, the smoother your ride. By eating in rhythm with your body and honoring your internal fire, you build not just health—but resilience, clarity, and calm.
And if things are feeling off, 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 digestion, 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