Traditional Chinese Medicine Tricks to Aid Digestion中医助消化妙方

Your digestive system is responsible for turning what you eat into energy and nutrients1 for your body. It’s important to maintain good digestive health to keep that process running smoothly. These Traditional Chinese Medicine （TCM） tips will help you take care of your gut and treat a variety of digestive issues.

人的消化系统负责将摄入的食物转化为能量和营养，以供身体所需。维持良好的消化系统健康以确保消化过程顺畅十分重要。以下这些中医妙方将助您呵护肠胃并化解多种消化问题。

How digestion works according to TCM

中医消化原理

When TCM doctors talk about disease， they speak of internal imbalances that cause one’s qi （vital energy） or blood to stagnate2. When it comes to digestion， the major areas to look for imbalances are the stomach， liver and spleen.

中医在谈论疾病时，会提到体内失衡导致气（生命能量）滞或血瘀。在涉及消化问题时，可能出现失衡的主要脏腑是胃、肝和脾。

The word “spleen” here doesn’t correspond3 to the anatomical4 part called the spleen. Instead， it refers to a functional （rather than physical） entity associated with the stomach. Together with the stomach， it governs the absorption of food and the dispersal of food’s nutritive essence throughout the body， sending leftover fluids to the kidneys and bladder. If you’re experiencing diarrhea， bloating5 and headaches， you may have a malfunctioning6 spleen. Symptoms like vomiting and frequent belching are a sign of an imbalanced stomach.

这里所说的“脾”并不对应解剖学中的器官“脾脏”，而是指与胃相关的一个功能性（而非生理性）的实体。它和胃共同负责吸收食物，并将食物营养之精华输送至全身各处，同时将多余水液输至肾脏和膀胱。如果出现了腹泻、腹胀和头痛等症，可能是脾功能失调。有呕吐、频繁呃逆等症状，则可能是胃功能失调的信号。

The liver also plays an important role in digestion， as it controls the flow of qi and blood in the body， aiding the spleen and stomach.

肝脏在消化过程中也起着重要作用，因为它调节体内气血的运行，辅助脾胃消化。

Dietary suggestions

饮食建议

Figure out if you need more yin or more yang.

应先判断您是需要补阴还是补阳。

Balance is a key principle of Taoist philosophy， which is the bedrock7 of TCM. Eating a balance of yin （cooling） and yang （heating） foods is essential maintaining the flow of qi in your body， which leads to good health.

平衡是道家哲学的核心原则，道家哲学则是中医学的基石。均衡摄取阴性（寒）和阳性（热）的食物对维持体内气的运行至关重要，这有助于保持身体健康。

On top of that， you should adjust your intake of yin and yang foods according to your body’s individual needs. If you’re experiencing watery stools， nausea8 and diarrhea， that’s a sign of too much dampness （yin） in the stomach. To dispel the cold and warm up your body， try eating gently warming foods such as ginger， millet， oats， carrots and turnips. Avoid cold foods， dairy， sugar， ice cream， iced drinks and sushi， which can tax the spleen because of their extreme yin quality.

除此之外，应根据自身需要调整阴阳食物的摄入。例如，若有大便稀溏、恶心、腹泻等症状，这表明胃内湿（阴）气过重。此时，应多吃温热性食物，如姜、小米、燕麦、胡萝卜和芜菁，以祛寒暖身。避免食用冷食、乳制品、糖、冰淇淋、冰镇饮料和寿司，这些食物因其特性过阴，会损伤脾。

On the other hand， constipation9 is a sign of excessive heat （yang）， and may be accompanied by symptoms such as heartburn and an insatiable appetite. Try to eat cooling foods such as citrus， tofu， lettuce， apples， and cucumber. Avoid spicy foods， alcohol and excessively salty foods， which can irritate your stomach and cause digestive fire.

与之相反，便秘是体内过热（阳）的表现，可能伴有胃灼热和食欲亢进等症状。不妨吃些凉性食物，如柑橘、豆腐、生菜、苹果和黄瓜。避免辛辣食物、酒精及过咸食物，因为这些食物会刺激胃部并导致胃阳亢盛。

Key ingredients for digestion

助消化的关键食材

Rice： Steamed white rice is gentle and easy to digest， and gently warms the body by draining dampness.

米饭：蒸熟的白米饭性温、易消化，且能祛湿暖身。

Cinnamon bark： or rou gui， is another key ingredient for warming the stomach. Add a stick of cinnamon to a warming mutton soup， or mix cinnamon powder with lukewarm water and drink it. Adding a touch of honey to the drink will also aid digestion by strengthening the spleen.

桂皮：又名“肉桂”，是暖胃的另一种关键食材。可在煲羊肉汤时加入少量肉桂，或以肉桂粉加温水冲服。喝的时候要是再加少许蜂蜜，还能健脾助消化。

Hawthorn berry tea： bolsters the spleen， promotes blood flow and even helps with weight loss. Research suggests that hawthorn berry extract can lower cholesterol10， widen blood vessels and strengthen cardiovascular11 activity. To make the tea， simmer a tablespoon of dried hawthorn berries in two cups of water for 15 minutes.

山楂果茶：山楂有健脾活血之功效，甚至有助于减肥。研究表明，山楂提取物可降低胆固醇、扩张血管并增强心血管功能。要泡这种茶，可取干山楂果一汤匙，加两杯水，小火煮15分钟即可。

Orange or tangerine peel12： it’s not only a good source of vitamin C， it also drains dampness， making it ideal for anyone suffering from vomiting or loose stools. This aromatic and versatile ingredient can be added to coffee， soups， porridges and meat dishes.

橘皮或陈皮：橘皮不仅富含维生素C，还能祛湿，非常适合有呕吐或腹泻症状的人食用。这种食材气味芳香且用途多样，可添加到咖啡、汤、粥和肉类菜肴中。

Tips for improving digestion

改善消化的妙方

Don’t multitask during meals： Avoid reading， watching TV or looking at your phone while you’re eating. These activities divert blood away from the stomach to your brain， preventing you from digesting food properly.

切莫在用餐时做其他事情：应避免边吃饭边阅读、看电视或玩手机。这些活动会使血液从胃部分流向大脑，影响食物正常消化。

Use seasonal ingredients： TCM is all about aligning yourself with the natural environment， and one way to do that is to eat fresh， seasonal food to maintain harmony with your surroundings.

使用时令食材：中医讲究天人合一，而践行此道的方式之一就是食用应季新鲜食物来与周围环境保持和谐。