supporting your immunity this fall: TCM dietary wisdom for cold & flu season
As the air turns crisp and leaves begin to fall, many of us start reaching for our scarves and sweaters. In Traditional Chinese Medicine (TCM), autumn is about more than just changing wardrobes. It's a season that asks us to shift how we eat, how we care for ourselves, and how we prepare our bodies for the colder months ahead.
Fall is the season of the Lung and Large Intestine in TCM. These organs work together to support our immune defenses, help us "let go" of what we no longer need, and keep our respiratory system strong. When we support these organs through diet and lifestyle, we're better equipped to ward off colds, flus, and seasonal illness.
But what happens when our system gets out of balance? Two of the most common patterns we see during cold and flu season are Dampness and Phlegm—conditions that can leave you feeling heavy, congested, foggy, and run down. The good news? Food can be one of your best tools for clearing these patterns and staying well all season long.
Understanding Dampness and Phlegm in TCM
In Chinese medicine, Dampness is like internal humidity. It develops when the body's ability to transform and transport fluids becomes sluggish—often due to weak digestion (called "Spleen Qi"). When Dampness lingers and thickens, it can turn into Phlegm, which may show up as mucus in the lungs or sinuses, but can also create a sense of mental fog or heaviness.
Common Signs of Dampness and Phlegm
You may be dealing with Dampness or Phlegm if you notice:
Persistent mucus or congestion (in the nose, throat, or chest)
A heavy or sluggish feeling in the body
Brain fog or difficulty concentrating
Digestive bloating or loose stools
A thick coating on the tongue
Fatigue that doesn't improve with rest
Sinus pressure or frequent colds
These symptoms often get worse in damp weather or when we eat foods that create more internal moisture—like dairy, fried foods, sugar, and cold or raw foods.
Dietary Strategies to Clear Dampness and Phlegm
From a TCM perspective, the way we eat directly affects our body's ability to stay clear, energized, and balanced. Here are some key dietary principles to support your immune system and reduce Dampness and Phlegm during fall and winter.
Foods to Avoid or Minimize
When you're dealing with congestion, mucus, or a heavy feeling, it helps to reduce foods that contribute to Dampness:
Dairy products (milk, cheese, yogurt, ice cream)
Cold and raw foods (salads, smoothies, iced drinks)
Refined sugars and sweets
Fried or greasy foods
Wheat and gluten-heavy foods (in excess)
Excessive fruit or fruit juice (especially tropical fruits like bananas and oranges)
Alcohol and caffeine (which can weaken digestion)
These foods are harder for the body to break down and can create a buildup of internal moisture, making it easier for Phlegm to form.
Foods That Support Immune Health and Clear Phlegm
Instead, focus on warming, lightly cooked, and easy-to-digest foods that help your body stay clear and strong:
Pungent vegetables and herbs:
Garlic
Ginger
Onions
Radishes
Turnips
Mustard greens
Horseradish
These foods have a natural ability to move energy, clear the sinuses, and support the Lung system.
Warming spices:
Cinnamon
Turmeric
Black pepper
Cardamom
Cloves
White foods that nourish the Lungs:
Pears (cooked, not raw—especially good for dry cough)
White rice
Cauliflower
Daikon radish
White mushrooms
Almonds
In TCM, white-colored foods have a special relationship with the Lungs and can help moisten dryness while supporting respiratory health.
Soups, stews, and broths: Warm, nourishing soups made with bone broth, root vegetables, and gentle spices are ideal for fall. They're easy to digest, deeply hydrating, and help the body stay warm and balanced.
Fermented foods (in moderation):
Miso
Sauerkraut
Kimchi
These support digestion and gut health, which is closely tied to immune function.
Eating with the Season: Fall Dietary Wisdom
In TCM, each season has its own energy, and our food choices should reflect that. Autumn is a time of contraction and gathering inward—a shift from the expansive energy of summer. It's a time to begin eating heavier, warmer, and more grounding foods to prepare the body for winter.
Seasonal Eating Principles for Fall
Cook your food: Raw and cold foods weaken digestion and make it harder for the body to stay warm. Steaming, roasting, stewing, and sautéing are ideal cooking methods in the fall.
Eat warming foods: Root vegetables like sweet potatoes, carrots, beets, squash, and parsnips are grounding and nourishing. They help build your body's reserves and support the Spleen and Stomach.
Focus on sour flavors: The sour taste is associated with the Lung season and helps to astringe and consolidate energy. Foods like apples, pears, lemons, vinegar, and sauerkraut can be beneficial in moderation.
Add healthy fats: As the weather cools, the body needs more fat to stay insulated and nourished. Choose quality sources like sesame oil, olive oil, ghee, nuts, and seeds.
Eat regularly and mindfully: Skipping meals or eating on the run weakens digestion. Sit down, chew well, and give your body the time it needs to properly transform food into energy.
Practical Tips for Supporting Your Immunity This Fall
Start your morning with warm water and lemon or ginger tea instead of cold juice or iced coffee.
Swap your smoothie for a bowl of warm oatmeal topped with cinnamon and cooked pears.
Make a big pot of vegetable or chicken soup on Sunday and eat it throughout the week.
Add fresh garlic and ginger to your stir-fries and soups.
If you feel a cold coming on, avoid dairy, sugar, and raw foods immediately—and increase warming, pungent foods like ginger tea and garlic broth.
Keep your neck covered when it's windy or cold—TCM considers the back of the neck a place where "Wind" can enter the body and cause illness.
Supporting Community Health Through Food and Care
At Vital Qi, we believe that staying well isn't just about avoiding illness—it's about building resilience, supporting your body's natural rhythms, and making choices that strengthen your whole system. Food is one of the most accessible and powerful tools we have to support our health, especially during the vulnerable seasons of fall and winter.
If you've been dealing with recurring colds, sinus congestion, low energy, or digestive upset, acupuncture and Chinese herbal medicine can offer additional support. We work with individuals and families throughout Richmond to restore balance, clear Phlegm and Dampness, and strengthen the immune system naturally.
Want to learn more about how seasonal acupuncture care can support your wellness? We'd love to hear from you. Feel free to reach out and schedule a consultation.
References
Acupuncture NZ. TCM theory: dietary therapy. Rhizome Acupuncture. Accessed October 7, 2025. https://acupuncture.rhizome.net.nz/acupuncture/dietary-therapy/tcm-theory/
Shaolin Temple. Autumn eating according to Traditional Chinese Medicine: balancing yin, yang and the five elements. Shaolin Temple Cultural Center. Accessed October 7, 2025. https://shaolintemple.com/autumn-eating-according-to-traditional-chinese-medicine-balancing-yin-yang-and-the-five-elements/
National Council of Integrative Medicine UK. Moving into autumn with TCM. NCIM. Accessed October 7, 2025. https://ncim.org.uk/moving-into-autumn-with-tcm
