As the late summer harvest winds down, we experience shorter days as the weather becomes cooler and our bodies begin to feel the seasonal changes. In Traditional Chinese Medicine (TCM), Autumn brings a new way of preparing and eating foods. This preparation guides the body into the new fall season, bringing support and balance with the change of seasons. It is a good time of year to consider these methods as they support our digestive system, respiratory system, energy, and immune system. Learn how to eat during the Autumn season with our simple food guide!
Best Time to Support the TCM Lungs and Large Intestine
Autumn is the time of the year associated with the Metal Element and specific organ systems, the lungs and large Intestine. The Traditional Chinese Medicine (TCM) Lungs protect the Wei Qi, our first line of defense for the immune system. The Large Intestine is in charge of releasing and letting go of what the body does not need (physically and emotionally). If the TCM Lungs are deficient, you may experience symptoms such as dry cough, dry skin, frequent colds, or sore throat. If the TCM large intestine is out of balance, you may experience constipation, gas, bloating, or difficulty releasing emotions.
Additionally, it is important to note that grief and sadness are the primary emotions of the metal element (TCM lung and large intestine). Many people experience grief in various ways during the fall season, making it somewhat challenging if met with resistance. Acknowledging your emotions and moving through them rather than suppressing or drowning in them is crucial. If you do not, you may become ill or be more susceptible to a cold or flu. By gently transitioning the body, eating with the season, and addressing emotions, we reap the incredible health benefits of the fall season!
Causes of Common Lung & Large Intestine Disorders:
- Overeating
- Not eating enough fiber
- Consuming too much meat, dairy, and other congesting foods
- Using drugs, cigarettes, and processed foods
- Harboring old grief
- Unhealthy attachments to things and people
- Not letting go (emotionally)
- Internal toxins
How do we boost the TCM lung system? With foods that protect and purify.
Autumn Season & Pungent Flavors
Pungent foods are both cleansing and protecting. They affect the TCM lungs and large Intestines and help disperse the stuck, mucus-laden energy of these organs.
Pungent foods include:
- Hot peppers and chilies
- Turnip
- Ginger
- Horseradish
- Cabbage
- Radish
- Daikon radish
- White peppercorn
Mucilaginous foods for the Large Intestine
During the Autumn season, mucilaginous foods are important for mucous membrane renewal of the TCM lungs and large intestine. They remove old, thick mucoid deposits and replace them with a clean, moist coating.
Mucilaginous foods include:
- Seaweeds
- Kombu
- Marshmallow root
- Flaxseed
- Fenugreek
- Okra
Enjoy the Season of Autumn with these Fall Recipes!
Beautiful Greens & Root Vegetables
The Autumn season calls for dark green and golden-orange vegetables high in beta-carotene (Vitamin A). This provides a protective layer to the mucous membranes and boosts the immune system! It has also been shown to protect the Lungs and Large Intestine against cancer. Green veggies are high in chlorophyll, which inhibits viruses and helps the lungs detox residues from chemical fumes, coal dust, cigarette smoke, etc.
Beta-carotene-rich foods include:
- Carrot
- Winter squash
- Pumpkin
- Broccoli
- Parsley
- Kale
- Turnip
- Mustard greens
- Watercress
- Barley grass
- Algae (common green, blue-green, and golden micro)
- Yerba Santa leaf
- Nettles
- Mullein leaf
- Sweet potatoes
Fiber is a Friend for the Autumn Season
Last but not least is… FIBER! Fiber is the indigestible portion of foods that creates the bulk of our stool. It helps push food through the intestines while cleaning any gunk sticking to the intestinal walls. Fiber can also help decrease cholesterol, constipation, hemorrhoids, diverticulosis, and the risk of colon cancer. Fiber aids in healthy bacterial growth in the colon, promoting nutrient absorption and cancer-resistant bowel acid formation. The best source of fiber is natural sources (not supplemental drinks).
- Pear
- Apple
- Avocado
- Raspberries
- Beets
- Broccoli
- Artichoke
- Brussel Sprouts
- Beans/ Lentils/ Split Peas
- Oats
- Quinoa
- Chia Seeds
- Almonds
Foods to Limit
Sweet and sour foods are to be limited during the fall season due to their effects on the TCM spleen and liver. Consuming too many sweet foods, including sugar, grains, and dairy products, can weaken the TCM spleen, causing you to feel tired, gain weight, feel bloated, foggy brain, and, for women, have heavy periods. Too many sour flavors like vinegar and lemons can irritate the TCM liver, increasing inflammation and irritability. Again, it’s alright to have some sweet and sour flavors in your diet; just don’t overdo it! Eating different foods appropriate for the colder months will strengthen your lung health and gut health.
Buying Organic
In ancient times, all of our food was organic. Unfortunately, that is not the case nowadays. Purchase organic foods from local organic farms or farmer’s markets whenever possible. This will reduce the toxic load on your body as you naturally detox from the summer season.
Autumn Season Cooking Methods
As the cooler months move in, it is time to incorporate cooked warm foods such as soups, stews, braising, steaming, and boiling. Instant pots and air fryers are good, too. It’s important to eliminate raw foods and cold foods such as juices, smoothies, ice cream, salad, etc. (unless your health professional tells you otherwise). Eating too many cold foods or drinks causes the body to constrict, which reduces blood circulation. By consuming warm foods and beverages, everything flows better.
Best cooking methods:
- Slow roasting
- Crock pot meals
- Boiling
- Sauteing
- Steaming
- Baking
- Braising
Fall Seasonal Foods as Remedies
If you are experiencing a dry cough, your herbalist may recommend the herb Bai He, also known as lily bulbs, which can nourish and moisten a dry cough. I prefer to use food first and make roasted pears. Roasted pears are easier to digest than their raw form. They are warming and help aid a dry cough, dry throat, and constipation due to dryness. Check out our delicious roasted pear recipe HERE!
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More Autumn Recipes!
WELLNESS SOUP | MEDICINAL RECIPE FOR COLD AND FLU SYMPTOMS
10-MINUTE INSTANT POT ELDERBERRY SYRUP RECIPE FOR COLD AND FLU
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