Finding Balance: TCM Food Therapy and How to Reduce Heatiness in Body

Key Takeaways

• Chinese medicine categorises foods into a spectrum of five energies based on their effects on the body: cold, cool, neutral, warm, hot (寒 hán, 凉 liáng, 平 píng, 温 wēn, 热 rè).
• Hot and warming foods, such as chilli and hawthorn, can aid to boost your body's vigour, while cooling foods like green bean, luo han guo and chrysanthemum help to reduce heatiness and clear toxins.
• A balanced diet, incorporating foods with different energies, is crucial for overall wellness.

Did you know? The foods you eat have their own energies.

A balanced diet goes beyond proteins, veggies and carbohydrates. Understanding the concept of the five energies allows you to make well-informed dietary choices to support your overall wellness. TCM food therapy utilises this knowledge to address symptoms of imbalance. Let us dive deeper and explore the list of common foods under each category.

Understanding the five energies of food

In Traditional Chinese Medicine (TCM), foods are categorised into a spectrum of five energies: cold, cool, neutral, warm, hot (寒 hán, 凉 liáng, 平 píng, 温 wēn, 热 rè). This classification is not based on the temperature of the foods, but the effects these foods have on our bodies’ internal balance.

For example, a warm cup of peppermint tea still brings a refreshing sensation, as peppermint is a herb with a cooling thermal nature. A chilled durian puff would not remove the warming nature of the fruit.

It is important to remember that this categorisation is a spectrum. According to the Chinese medicine pharmacopoeia, some foods and herbs may fall in between two energies; chrysanthemum is one, with an energy property that’s between cooling to cold.

How foods and their energetic properties help to balance the body

To craft a well-thought and balanced dietary plan, you need to consider your body constitution as well as external factors such as the weather. Generally, individuals with overwhelming Yang energy (associated with invigoration and activeness) might be advised to consume more cooling foods to counter that heat and vice versa.

That said, eating foods of a single type would also tip your body’s harmony. A healthy diet is all about balance by including a good mix of warming, cooling and neutral foods into your meals.

Cooling and cold foods

Cooling foods or foods with Yin energy are often recommended to clear heat, toxins and dampness as well as reduce inflammation. Yin represents the nourishing, calming and cooling aspects of the body. In short, these foods can help to reduce heatiness, which is rather common in Singapore with our all-year-long summer climate and our love for rich, spicy and fried foods.

Those struggling with signs of heatiness such as fever, sore throat, mouth ulcers and acne could consume the following cooling foods to restore balance.

A list of common cooling and cold foods

• Herbs (cooling): American ginseng, coix seed, mint
• Herbs (slightly cold): cassia seed, chrysanthemum, chuan bei mu, dendrobium, fragrant solomonseal rhizome
• Herbs (cold): bupleurum, dandelion, honeysuckle, kombu, lily bulb
• Grains, legumes and seeds: barley, buckwheat, green bean, oat, soybean, tofu, whole wheat 
• Fruits: apple, aloe vera, banana, citrus fruits (grapefruit, orange), luo han guo, strawberry, watermelon 
• Vegetables: asparagus, bitter gourd, celery, cucumbers, eggplant, green leafy vegetables (lettuce, spinach), mushroom, tomatoes 
• Meats, seafood and dairy: cheese, chicken egg, clam, crab 
• Spices and condiments: sesame oil 
• Drinks: grass jelly, green tea, liang teh

Hot and warming foods

On the other hand, hot and warming foods are associated with Yang energy - the warming, invigorating and stimulating aspects. Warm foods can vitalise and nourish your Qi (vital energy), improving blood circulation to boost vigour.

If you often have cold hands and feet, pale complexion, poor digestion and fatigue, you might be lacking some Yang foods to balance things out. However, while fried, oily and spicy items are also considered ‘heaty’ foods, these high-fat, high-sodium contents will not aid your body’s balance. So put away the chicken nuggets, and include these into your diet instead.

A list of common hot and warming foods

• Herbs (warming): Astragalus, Chinese Angelica, chuan xiong, deer antler, dried tangerine peel, eucommia bark, Korean red ginseng, notoginseng, red dates, saffron
• Herbs (hot): cinnamon
• Grains, legumes and seeds: chestnut, glutinous rice, pine nut, walnut, pistachio
• Fruits: cherry, hawthorn, longan, lychee, mango, peach
• Vegetables: chives, leek, mustard greens, onions, pumpkin
• Meats, seafood and dairy: butter, chicken, eel, lamb, prawns, sea cucumber
• Spices, botanicals and condiments: basil, black pepper, brown sugar, chilli, clove, coriander, garlic, ginger, lemongrass, rose buds, turmeric, vinegar
• Drinks: coffee, wine, black tea

Neutral foods

Neutral foods create neither excess heat nor cooling effects on the body, and can be used as part of a diet to maintain internal balance. They can also be used to support digestion for those with weaker stomachs.

A list of common neutral foods

• Herbs: Chinese ginseng, Chinese yam, codonopsis, cordyceps sinensis, bird’s nest, gastrodia, liquorice, poria, wolfberry
• Grains, legumes and seeds: almond, black sesame, ginkgo nut, lotus seed, peanut, red bean, rice, rye, sunflower seed
• Fruits: berries (raspberry), fig, grape, olive, papaya, plum
• Vegetables: black fungus and white fungus, carrot, cabbage, corn, potato, sweet potato
• Meats, seafood and dairy: abalone, beef, cow’s milk, duck, fish, scallop
• Spices, botanicals and condiments: honey, thyme
• Drinks: still mineral water, almond milk

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The information above serves as a general guide only. Please consult a certified TCM physician for a more accurate diagnosis and treatment.