What is Dampness + Phlegm?
Words like “phlegm” don’t exactly pair well with a food site — which is a big reason we created recipe categories for each pattern. So we’ll keep this short and sweet — because this concept is important enough to discuss that it ended up on a food website!
Speaking of sweet — if you tend to have a sweet tooth, traditional Chinese medicine (TCM) often views this as a sign of dampness. From an Eastern perspective, sugar, refined carbohydrates, and excess dairy can contribute to (and worsen) this pattern over time, especially when digestion is already under strain. For this reason, these foods are often reduced when addressing dampness-related symptoms.
Concerns like fluid retention, weight gain, joint discomfort, congestion, fatigue, or brain fog are commonly associated with dampness, or its more concentrated counterpart, phlegm. Typically, dampness develops first as a result of weakened digestion and is often linked to prolonged qi deficiency or yang deficiency.
One of the easiest ways to understand dampness is by looking to nature. Think of humidity: moisture that creates heaviness, stickiness, and a sense that things don’t quite move or dry properly. When the body feels “cloudy,” sluggish, or weighed down, TCM often considers dampness as part of the picture.
When dampness lingers over time, it can gradually thicken and settle into what TCM calls phlegm — a deeper, more stubborn form of stagnation. In this context, phlegm doesn’t just refer to mucus. There is visible phlegm, like congestion during illness, and invisible phlegm, which describes internal buildup that can contribute to persistent heaviness, fogginess, or long-standing imbalances that can affect both the cardiovascular and neurological systems. This is why addressing the pattern early — and consistently — matters.
Because digestion sits at the center of both dampness and phlegm, food becomes one of the most powerful tools for support. In addition to consuming more of the recommended foods below, strengthening digestion and incorporating regular movement can help the body feel lighter, clearer, and more energized over time.
What Are Signs & Symptoms of Dampness + Phlegm?
DAMPNESS
abdominal distention
candida / thrush
diarrhea (with undigested food)
dull, frontal headache
fatigue
feeling of heaviness in body
mucus discharges
nausea
heavy vaginal discharge
lack of thirst
lethargy
loose, sticky stools
poor digestion
swollen, puffy face & limbs
weight gain / obesity
PHLEGM
aphasia / incoherent speech
brain fog
confusion
cough with sputum
dizziness / vertigo
dulling of the senses
feeling of oppression of the chest
feeling of something stuck in the throat
fibroids
forgetfulness
lack of smell & taste
lipomas, lumps & nodules
phlegm / mucus discharge
runny nose / post-nasal drip
stones in the bladder, kidneys or gallbladder
* Many, but not all, of the symptoms above may be present.
What Causes Dampness + Phlegm?
The following factors and situations may contribute to this pattern over time:
A long-standing qi deficiency, often rooted in weakened digestion and poor gut health, which limits the body’s ability to properly transform food and fluids
Dietary patterns that overwhelm digestion, including frequent intake of sugar, excess dairy, refined carbohydrates, and heavy or greasy foods
Prolonged exposure to damp or humid environments — especially when paired with a weakened immune system or low vitality
Chronic worry, overthinking, or fear, which can impair digestive function and contribute to internal stagnation over time
Unresolved or long-standing emotional patterns such as grief, sadness, or resentment, which can slow circulation and disrupt the body’s ability to move and clear energy
A sedentary lifestyle or lack of regular movement, allowing moisture and stagnation to accumulate in the body
Toxic burden or environmental exposure, including mold, endocrine-disrupting chemicals, and other pollutants that strain detoxification pathways
Unprocessed trauma or chronic nervous system dysregulation, which can impair digestion, metabolism, and immune resilience
Cold and raw dietary habits, including frequent iced beverages or chilled foods, which can weaken digestive fire and promote internal dampness
How to Treat Dampness + Phlegm?
LIFESTYLE ADJUSTMENTS:
→ Exercise & Movement: Regular movement helps activate the lymphatic system, which plays a key role in the body’s ability to transform and clear excess fluid. Starting with gentle, low-impact activities, like walking or hiking, can support circulation without overwhelming the body, helping restore a sense of physical momentum and energy. As strength and tolerance improve, cardio intensity can gradually increase to further encourage healthy fluid movement.
→ Sweating: Encouraging gentle sweating has been used for centuries as a way to help the body release excess fluid and stagnation. Whether through movement or sauna use, sweating supports lymphatic flow and assists the body’s natural detoxification processes. The goal is steady, supportive release.
→ Healing the Gut: Gut health is a major factor in both qi deficiency and dampness & phlegm. Taking steps to heal the gut may include incorporating a daily probiotic (we like this Douglas Laboratories Probiotic), regularly eating fermented foods such as kimchi, sauerkraut, kefir, or kombucha, and managing stress levels. In some cases, a temporary elimination of dairy and added sugars, paired with plenty of vegetables, whole grains, and plant-based proteins, can help reset digestion and reduce dampness.
DIET + NUTRITION
→ Dietary Adjustments: When addressing dampness, warm and easy-to-digest foods are key. Cold or raw foods and iced beverages — including salads, smoothies, and foods eaten straight from the refrigerator — can be harder for the body to process. Aim for room-temperature or warm foods and drinks, including water. It’s also helpful to limit heavy, greasy, or overly processed foods such as refined sugars, fried foods, and excessive dairy. Instead, focus on warm, nourishing meals and gently aromatic spices, like those listed below. Eating small to moderate portions and avoiding overeating supports digestion and helps prevent further stagnation.
* I may earn a small commission from links in this post, which helps support this work at no extra cost to you.
What Foods are Best for Treating Dampness + Phlegm?
Vegetables:
alfalfa sprouts, bell peppers, button mushrooms, capers, celery, corn, daikon/radishes, garlic, kelp & seaweed, kohlrabi, lettuce, olives, onions, pumpkin, shiitake mushrooms, turnips, watercress
Fruit:
grapefruit, grapes, lemons, papaya, pears, persimmons, umeposhi plums
Grains:
amaranth, barley, basmati rice, buckwheat/buckwheat noodles, millet, teff
Nuts & Seeds:
almonds, walnuts
Beans & Legumes:
adzuki beans, kidney beans, lentils
Herbs & Spices:
cardamom, fenugreek, horseradish, licorice, mustard seeds, parsley, (black/white) pepper, peppermint, thyme
Beverages & More:
almond milk, green tea, jasmine tea
Animal Protein*:
eel, lobster, tuna
*While our recipes are plant-based, these animal products can be added if desired.
