Winter, food and 'dampness': A TCM guide to staying energized

Editor's note: Zaruhi Poghosyan is a multimedia editor at CGTN Digital. This article is part of the "China, Soft Focus" series and continues our exploration of TCM and winter health, following Part 1, "Staying warm the traditional way: How Chinese women embrace ancient wisdom in winter."

Winter has a way of slowing everything down, including in the human body. Heavier meals, less movement and the cold often leave people feeling bloated, tired or even mentally foggy.

In traditional Chinese medicine (TCM), this state is closely linked to a concept known as "dampness." At first, you might think it refers only to rainy weather or humidity – but in TCM, it means something quite different. This article breaks down the concept and explains, through specific examples, how simple food choices can help maintain warmth, "digestive fire" and sharp focus.

So, what exactly is dampness? Before we dive in, it's important to first understand why one of the most powerful tools in our hands is a simple fork or any cutlery for that matter.

Even if you consider yourself as someone who "eats a healthy diet," you might be surprised to know that what is considered healthy in TCM often differs significantly from the food trends promoted by Western television, social media or lifestyle magazines. Rather than focusing solely on calories, macros or superfoods, TCM looks at how foods affect digestion, energy flow and internal balance.

Eating for balance has been embedded in Chinese culture for thousands of years, shaping not only what people eat but also when and how they eat. The daily act of eating can either support balance or gradually undermine it.

Therefore, understanding this perspective is key to grasping how dampness forms and, more importantly, how to avoid it through simple, intentional food choices, as dampness is considered difficult to resolve once it accumulates.

It is important to note that Chinese medicine dietary therapy is not a one-size-fits-all prescription. It is a nuanced practice that considers individual constitution, symptoms, and underlying patterns of imbalance. Still, certain foundational principles apply broadly.

At its core, TCM dietary thinking begins with the idea that the digestive system must function efficiently in order to transform food into usable energy. Ideally, digestion should be efficient and unnoticeable. When food is not fully processed, residue is believed to remain, disrupting internal balance and causing dampness.

So, what are the exact foods that contribute to "dampness" according to TCM theory, and what foods are we better off avoiding, especially in winter?

"Dampness-causing" foods are understood not just by their nutritional profile, but by how they feel and behave in the body.

Damp-inducing foods

These are typically soft, sticky, heavy or greasy and tend to linger in the digestive system rather than being efficiently transformed into energy. When consumed regularly – especially by people with weakened digestion or spleen qi deficiency – these foods can overwhelm the body's ability to manage fluids, leading to symptoms such as bloating, fatigue, sluggishness and a persistent sense of heaviness.

A common feature of many damp-producing foods is their cooling nature. The spleen, which plays a central role in digestion in TCM, relies on warmth to function optimally. Cold or overly cooling foods – such as dairy products, iced drinks or sugary foods, even certain fruits – can weaken this "digestive fire," slowing down metabolism and impairing the body's ability to eliminate waste. Over time, this can result in fluid retention, phlegm accumulation and digestive discomfort. This is why, if you've ever been to China, you'll get warm water with your meals instead of cold water typically served in the West.

What else should be avoided?

Highly processed foods, refined sugars, white-flour products, fried dishes and rich, oily sauces are all considered difficult to digest and prone to creating internal stagnation. Alcohol – beer in particular – combines cooling and damp qualities. Dairy products such as milk, cheese and cream are also viewed as particularly damp-producing, especially for those prone to mucus, congestion or digestive sensitivity. Even if you heat it, dairy still hinders digestion as its energetic nature is said to be cold.

We have been led to believe that dairy is the main source of calcium, which is far from truth. By incorporating foods such as almonds, salmon, leafy greens and broccoli, our calcium needs will be easily met.

Seasonal and geographical eating

Another important factor is seasonal eating, as different seasons of the year require modified cooking methods and different food choices. Varying your food choices according to seasons is a way to keep your body in sync with the natural environment.

TCM also believes that eating in accordance with what grows in your region will keep your body in balance.

Researchers have long studied indigenous communities with unusually high numbers of centenarians to better understand the dietary habits linked to health and longevity. While scientists have attempted to identify specific "superfoods" responsible for these long lives, many such studies overlook a fundamental reality: Indigenous peoples traditionally consume foods grown within their own local environments, rather than imported from elsewhere.

Foods to counter dampness

Now that you know what TCM recommends avoiding, let's talk about what's beneficial. Cooked vegetables are recommended, especially mildly spicy ones like onions, garlic, leeks, radishes, and green onions, as well as mushrooms. Include more whole grains, such as rice, oats, barley, millet, buckwheat and amaranth, while avoiding wheat and refined flours. Beans – particularly mung beans and adzuki beans – are also beneficial. Choose lean meats and avoid pork, processed, fatty or overly rich meats. Most spices help counter dampness, with fresh ginger, mustard, cloves, cardamom, thyme and basil taking the crown.

And finally, teas

Cozying up on a sofa after a hard day's work with a steaming cup of tea in hand is a beloved ritual for most of us, especially with Beijing's windy winter in full swing. In TCM, tea is valued not just as a beverage but as a gentle therapeutic tool that works in harmony with the body's internal balance. However, even teas are classified differently by their energetic nature.

Green and white teas are cooling, known for clearing internal heat, detoxifying the body and nourishing the lungs, making them especially beneficial for inflammation, acne, summer heat and maintaining mental alertness.

Oolong tea is considered neutral to slightly warming; it soothes the liver, supports digestion, reduces bloating and helps regulate stress. Black and dark teas, such as pu-erh, are warming and are believed to warm the stomach, improve circulation, aid the digestion of rich or greasy foods and gently boost metabolism.

Herbal teas also play a role: ginger tea warms and invigorates the body, while chrysanthemum tea disperses wind-heat and is commonly used for fevers, sore throats and eye discomfort.

General recommendations

Aim for a balanced diet in which about 40 percent of meals consist of easily digested complex carbohydrates, such as whole grains and starchy root vegetables, and another 40 percent come from cooked vegetables, preferably prepared by steaming. Protein should make up the remaining 10-20 percent of the diet, focusing on lighter, easier-to-digest sources.

Overall, by reducing damp-inducing foods and prioritizing warm, simply prepared meals with lightly cooked vegetables and easy-to-digest staples, the digestive system is better supported. Over time, this dietary shift helps strengthen spleen qi, improve energy levels and restore a sense of lightness – an approach that becomes especially relevant during colder months.

That said, TCM does not advocate strict avoidance for everyone; rather, it emphasizes moderation and awareness.

Disclaimer: The information in this article reflects principles of traditional Chinese medicine dietary practices and is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.