General Principles
A diet which strengthens the Spleen qi, which is what we call digestive power in Chinese medicine, focuses on well cooked, simple food with relatively few components in each meal. The aim is to make it as easy as possible for the spleen/pancreas to do its work. The basis of the diet is complex carbohydrates with the addition of small amounts of high quality protein and lightly cooked veggies. The food itself should be as fresh and vibrant as possible and should appeal to the eye as well as the palate. Locally grown, seasonal produce is best.
While it is important that all food be cooked, overcooking until sogginess drastically reduces nutrients, and should be avoided. Cook your veggies to retain some crunch, depending on the food. Green leafy and delicate veggies like broccoli and beans require light cooking only, while root veggies and grains will retain their shape, texture and goodness even with long slow cooking.
Digestion begins in the mouth and food should be chewed thoroughly and enjoyed fully. Food is to be enjoyed! Rigid or boring diets are bad for digestion.
The preparation of food can be a significant factor in its overall quality and benefit. Meals prepared with pleasure, love and intention taste better and feed the body and mind more fully than store bought food, or meals made in haste or anger. Also, try to eat when calm and relaxed.
Recommended Proportions
Protein – 10-20% – poultry, seafood, legumes
Veggies – 30-40%
Carbohydrates – 40-60% – complex carbohydrates are best
Fruits – small amounts, preferably stewed with spiced such as cinnamon, ginger, cardamom, or other warming spices (most spices are warming, with few exceptions, such as mint).
Good ideas to support digestive function!
- Eat food cooked and warm
- Long slow cooking methods are best as they add warmth and are more easily digested. This is especially true for soups, broths and stews
- Thorough chewing is important. Take your time to enjoy the food and your own and others company!
- Simple food combinations make the spleen-pancreas job that much easier.
- Larger meals are best taken earlier in the day, ideally between 7 and 11 am, when digestive power is at its peak according to Chinese medicine. (This underlines the need for a healthy and balanced breakfast. As well as the wisdom of Sunday brunch).
- Our digestive system really appreciates regular meal times,
- Needless to say, eat the best quality, highest quality food and drink possible – organic, free-range, grass-fed meats to go with your organic fruits and veggies, if possible.
- Emphasize complex carbohydrates with a low glycemic index (low glycemic foods only small fluctuations in our blood sugar and insulin levels. Eating in this way is a great method to minimize the risk of typical diseases of affluence such as heart disease, diabetes, cancer and obesity. More information is available at glycemicindex.com).
Beneficial
- Neutral or sweet, warm flavours: light grains especially white rice and rice porridge (congee, which is very valuable in convalescence or in extreme spleen/pancreas weakness), oats, roasted barley, sweet rice, spelt, pumpkin, sweet potato, squash, carrot, corn, parsnip, chick peas, black beans, yams, peas, walnuts, stewed fruit, chicken, beef, lamb, liver, kidney, mackerel, tuna, anchovy
- Pungent flavours (small amounts, more if yang deficient and quick to feel the cold): onion, leek, garlic, turnip, pepper, fresh ginger, cinnamon, nutmeg, fennel, kitchen spices (except mint)
- Complex sweet flavours (small amounts): molasses, dates, rice syrup, barley malt, palm sugar
Restrict or avoid
- Cold natured, uncooked and raw food: salads, raw fruits (whole and juiced, especially citrus and bananas), wheat, sprouts and cereal grasses, raw veggies, tomato, spinach, swiss chard, tofu, millet, seaweeds, salt, too many sweet foods and concentrated sweeteners (except stevia), brown rice, antibiotics, vitamin C (more than 1-2 grams per day), beer
- Congesting, dampness generating foods – dairy, ice cream (except a little butter and yogurt), sugar, chocolate, nuts and seeds (except walnuts) and nut butters.
- Drinking excessive fluids at meals, overeating, missing meals, eating while working, stressed or angry
Good luck! There is a lot of information here, but please remember that gradual change is more sustainable than rapid shifts. It is impossible to change eating habits overnight, so be gentle on yourself!
This page has the following sub pages.
Leave a comment