Meal Planning Made Easy for Phlegm Damp Bodies
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- 来源：TCM1st
If you're someone who often feels sluggish, bloated, or has a heavy sensation in your body — especially in humid weather — you might be dealing with what Traditional Chinese Medicine (TCM) calls a phlegm damp body type. Don’t worry — with the right meal planning, you can rebalance your constitution and feel lighter, clearer, and more energized.
What Is a Phlegm Damp Body Type?
In TCM, phlegm dampness isn't just about coughing up mucus. It refers to a metabolic imbalance where fluids aren’t properly processed, leading to internal 'dampness' that slows down digestion and energy flow. Common signs include:
- Persistent fatigue
- Feeling of fullness after eating small amounts
- Loose stools or irregular bowel movements
- Swollen eyelids or puffy face
- White, thick tongue coating
Foods That Help (and Hurt) Phlegm Dampness
The key is to eat foods that resolve dampness and strengthen the Spleen Qi — yes, in TCM, the Spleen is responsible for transforming fluids! Avoid cold, raw, greasy, and overly sweet foods, as they worsen dampness.
Here’s a quick-reference guide:
| Foods to Embrace 🟢 | Foods to Avoid 🔴 |
|---|---|
| Job's tears (Yi Yi Ren) | Ice cream & cold drinks |
| Cooked vegetables (e.g., pumpkin, bok choy) | Raw salads & smoothies |
| Warm grains (brown rice, barley, oats) | Sugar & refined carbs |
| Lean proteins (chicken, white fish) | Fried or fatty meats |
| Ginger, cinnamon, fennel (warming spices) | Dairy products (especially milk & cheese) |
Your 3-Day Sample Meal Plan
Start simple. Here’s a gentle yet effective plan to kickstart your journey:
- Day 1: Ginger-sautéed chicken with steamed bok choy + Job’s tears porridge
- Day 2: Barley soup with mushrooms and carrots + warm herbal tea
- Day 3: Baked white fish with roasted squash + brown rice + cinnamon stewed apple
Cook everything warm or hot — no leftovers straight from the fridge! And sip on herbal teas like hawthorn or tangerine peel to aid digestion.
Lifestyle Tips That Boost Results
Food is just one piece. Combine your meal planning with light daily movement (like walking or tai chi), and avoid damp environments when possible. Even sleeping with a slightly elevated pillow can reduce morning phlegm!
Remember: consistency beats perfection. Small, sustainable changes will transform your energy over time.