By: Meredith Nguyen, L.Ac Apr 23, 2025
In many ancient healing traditions—including Traditional Chinese Medicine (TCM) and Ayurveda—the digestive system is viewed as the foundation of overall health. These systems liken digestion to a fire or oven that must be kept warm, steady, and well-tended in order to effectively “cook” food and extract its nutrients. When the digestive fire is strong, we experience smooth digestion, balanced energy, and clear thinking. When it’s weak or overwhelmed, symptoms like bloating, fatigue, and brain fog start to emerge.
In modern times, conversations around gut health have become more common, with research confirming the deep connection between the digestive system and immunity, mood, and energy levels. But these are insights that Traditional Chinese Medicine has emphasized for thousands of years.
In this article, we’ll explore how to improve digestion naturally through the lens of TCM, with simple and practical tips to help you feel your best.
1. Eat Warm, Cooked Foods
Most of us believe a fresh salad is one of the healthiest meals we can eat. However, according to Chinese medicine, raw and cold salads should not be consumed daily, and may weaken your digestion over time.
One of the most important principles in TCM is to avoid overwhelming the digestive system—often referred to as the Spleen and Stomach in Chinese medicine—with cold or raw foods, in general. Cold foods are harder to “digest” because they dampen the digestive fire, creating a more sluggish gut environment when consumed in excess. Over time, a weakened digestion can give way to patterns of dampness in the body.
Instead, keep raw salads at a minimum and opt for soups, stews, congee, roasted vegetables, and lightly sautéed greens, especially in colder seasons.
2. Avoid Cold Drinks, Especially with Meals
While iced drinks can feel refreshing, TCM views them as a major disruptor to gut health—especially when consumed often. Cold beverages weaken the digestive fire, slowing down metabolism and potentially leading to bloating, fatigue, and loose stools. Their cooling nature also causes constriction, which can hinder the smooth circulation of blood and fluids.
Furthermore, drinking too much liquid during meals can dilute stomach acid, making it harder for the stomach to break down food efficiently. It's best to hold your beverage until the end of the meal.
Opt for room temperature or warm beverages, like herbal teas, as much as possible, to support digestion and circulation.
3. Chew Your Food More Mindfully
Digestion begins in the mouth, yet so many of us rush through meals or eat while distracted. TCM encourages slowing down, chewing thoroughly, and fully tasting your food. This helps activate the digestive enzymes and signals the spleen and stomach to begin processing nutrients. Thorough chewing also helps break down food into smaller pieces, making it easier for your digestive system to do its job.
Turn off screens, take a few deep breaths before meals, and treat eating as a form of nourishment, not multitasking. Better yet, enjoy more meals in the company of good friends or family. Sharing meals with others in a relaxed and enjoyable setting can activate the parasympathetic nervous system—the body's 'rest and digest' mode—enhancing digestion and nutrient absorption. We experience the opposite effect when eating rushed, stressed or on-the-go.
4. Incorporate Warming Spices
Spices like ginger, cinnamon, cardamom, and clove are beloved in both TCM and Ayurveda for their ability to warm the center and aid in digestion. These herbs gently stoke the digestive fire and help prevent food stagnation.
Add a slice of fresh ginger to your tea, sprinkle cinnamon on oatmeal, or cook with warming herbs to boost gut resilience. If enjoying an occasional cold smoothie, balance it out with warm spices, like ginger or cinnamon.
5. Maintain a Regular Eating Schedule
The body thrives on routine, and so does your digestive system. Try to eat meals at the same times each day to help your body develop a natural rhythm, leaving space between meals to allow full digestion. This consistency prepares your digestive enzymes and juices to work efficiently. Skipping meals or eating at odd hours can disrupt this rhythm and may lead to issues such as bloating or indigestion. For women in particular, skipping meals—like with intermittent fasting—can stress the adrenals and affect hormone balance over time. Fasting can also elevate cortisol levels for some individuals.
6. Don’t Overeat or Undereat
TCM emphasizes balance in all things—including portion size. Overeating taxes the digestive system and creates dampness and stagnation, while undereating weakens the body and deprives it of qi.
Aim to eat until you’re about 70–80% full, and listen to your body's hunger and fullness cues. This helps your Spleen process food more efficiently and contributes to long-term gut health.
7. Start the Day with a Warm Breakfast
Breakfast sets the tone for the day. In TCM, skipping breakfast or eating something cold (like a smoothie or yogurt) can impair digestive function, especially if done regularly. As mentioned above, intermittent fasting may not be for everyone.
Try starting your morning with warm porridge, soft-boiled eggs with rice, or miso soup. Our spinach-kale risotto is also a great option! This fuels your gut early and helps improve digestion throughout the day.
8. Engage in Gentle, Post-Meal Movement
After eating, avoid diving straight into your couch! Instead, opt for light activities such as walking or gentle yoga or stretching. Movement stimulates digestion and encourages food to pass through your digestive tract. You don’t need rigorous workouts; just a simple stroll post-meal can keep the fire burning strong and your digestion smooth.
Final Thoughts
Embracing these eight tips inspired by TCM can significantly improve your digestion. Whether you’re dealing with bloating, sluggish digestion, or just want to feel better in your body, these time-tested strategies offer a gentle and effective way to improve digestion naturally. Remember, it’s all about creating harmony between what you consume and how your body processes it. Here’s to warming up your digestive fire and enjoying all the benefits it brings!
