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Dampness & Phlegm

When our digestive systems aren’t functioning optimally, a sluggish metabolism can lead to two separate patterns that Eastern medicine calls "dampness" and "phlegm." These imbalances — which are extremely common in Western society, due to our diets & lifestyles — are associated with everything from weight gain and fluid retention to congestion, skin issues and joint pain.

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  • having a long-term qi deficiency (poor gut health)

  • poor diet / consuming too much dairy, sugar or fat

  • living in a damp or humid environment

  • working in a water-y or damp environment

  • excessive worry or fear

  • long-standing sadness, grief or resentment

  • sedentary lifestyle

  • toxic overload in the body (chemicals, EDCs, mold, etc)

What is Dampness & Phlegm in Chinese Medicine?

What Causes Dampness & Phlegm?

What Are the 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

Which Organ Systems Can Be Affected by Dampness & Phlegm?

The Stomach/Spleen and Lungs/Large Intestines can develop patterns of dampness which then have the capacity to affect all the other organ systems. From there, the Lungs, Heart, Kidneys, Bladder, Liver, and Gallbladder can all be affected by phlegm. Keep in mind that Eastern medicine looks at the body in a much different way than Western medicine, and the organs affected can be determined through tools such as reading the pulse and looking at the surface of the tongue. It's helpful to visit a licensed, NCCAOM-certified acupuncturist, who can help you to pinpoint your specific areas of imbalance and provide a more customized treatment plan. ​

How Can I Treat Dampness & Phlegm?

Besides acupuncture, herbal medicine and dietary adjustments, the following are helpful to take into consideration:

1. Diet & Nutrition: It's important to avoid cold and raw foods and iced beverages. This includes salads, smoothies, and foods taken from the fridge or freezer, all of which can be harder on the body to digest. Stick to room temperature or warmer, including water. Also avoid foods and beverages that are heavy, oily, or may disrupt digestion, like refined sugars, fried foods and excessive dairy. Instead opt for warm and nourishing foods and spices, like those listed below. Eat small to moderate-sized meals and avoid over eating or eating until you're full.

2. Exercise & Movement: Movement activates the lymphatic system, which is important for helping the body to transform and "drain" dampness. Starting with more gentle, low-impact cardio like walking or hiking can help the body to feel more motivated physically. 

3. Sweating: Breaking a sweat is actually a centuries-old treatment protocol to help shed fluid more quickly and easily. It activates the lymphatic system and helps the body to release stored toxins. Both exercise and using a sauna are beneficial.

4. 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 Garden of Life probiotic), eating more fermented foods regularly (like kimchi, sauerkraut, kefir and kombucha), managing stress, and fully eliminating dairy & sugar for 6 weeks while incorporating plenty of fresh vegetables, whole grains and plant-based proteins.

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

*Meat is not used in any of our recipes, however, these animal products can be added to any recipe. 
Here's the thing... 

Words like "phlegm" really just don't belong on a food blog (a big reason why we created recipe "categories" for each pattern). So we're going to try and make this short and sweet - because this concept is important enough to talk about that it ended up on a food blog!

Speaking of sweet, it should be noted that those of us with sweet tooths often have the TCM pattern of dampness. Sugar, carbs (which break down into glucose) and dairy all help to "feed" and proliferate dampness in the body. It is usually advised to cut back on these foods when treating symptoms of dampness.

Fluid retention, weight gain, joint pain and congestion are all issues that many Westerners struggle with, and dampness and phlegm are the underlying culprits from an Eastern point of view. Generally, dampness comes first, due to a weak digestive system, and is typically a by-product of prolonged qi deficiency or yang deficiency. So what is it exactly? 

When we go back to nature and reflect on seasons and climates, it's very similar to the idea of humidity... think moisture, heaviness, stickiness, etc... From a Western perspective, dampness is similar to candida, though not exactly the same. When our bodies feel heavy and weighed down, or we experience fatigue or brain fog and "cloudiness," think dampness. If you have the gift of being able to tell that it's going to rain well before the meteorologist does because your joints flare up or you get a headache, think dampness. Dampness is a factor in many autoimmune diseases we are facing today.

Over an extended period of time, dampness can congeal and harden into a thicker substance, called phlegm. Phlegm can be trickier to peel back and treat, as it is the most yin of all substances. In Eastern medicine, there is visible phlegm, like what we might experience when we are sick, but also invisible phlegm, which is akin to substances like plaques in the body. Phlegm is a factor in many degenerative diseases we are facing today.

In addition to the foods recommended below, it's important to strengthen your digestive system, qi, and overall immunity, which qi deficiency foods can help with.
 

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