6 Traditional Chinese Medicine Foods to Nourish the Lungs in Autumn

 

🍂 6 Traditional Chinese Medicine Foods to Nourish the Lungs in Autumn

Autumn is the ideal season to nourish the lungs. In Traditional Chinese Medicine (TCM), autumn dryness—known as qiū zào (秋燥)—is believed to harm the delicate lung system, which includes the mouth, nose, lungs, and skin. Common symptoms include dry skin, itchy throat, coughing, and a parched mouth. To counteract these effects, TCM recommends specific foods and dietary adjustments to moisten the lungs and restore balance.

After the high activity and energy expenditure of summer, the body needs special care in autumn to replenish energy and prepare for the coming winter.

🍵 Key Dietary Tips for Autumn

1. Eat Moisturizing Foods

Foods like walnuts, sesame seeds, and honey are considered yin-nourishing and moisture-retaining in TCM. They can help alleviate dryness and keep the body hydrated.

2. Choose Sour and Sweet Flavors

Sour and mildly sweet fruits—such as apples, grapes, pomelos, oranges, and lemons—stimulate saliva secretion and aid digestion. However, those with cold constitutions or urinary frequency should consume them moderately.

3. Avoid Fried and Spicy Foods

Spicy and greasy foods like chili, potato chips, or fried chicken can worsen dryness. Opt for light cooking methods such as steaming, boiling, or stewing to avoid internal heat.

4. Include Lung-Nourishing Ingredients

The lungs thrive in moist environments and dislike dryness. Foods like white fungus, pears, Chinese yam, lily bulbs, and lotus root are excellent for moistening the respiratory tract. However, people with cold and damp body types (soft stools, pale complexion, cold limbs) should avoid overconsuming cold-natured foods like pears or white fungus.

5. Start the Day with Porridge

A warm bowl of porridge is easy to digest, helps protect the stomach, and replenishes fluids—especially beneficial for the elderly or those prone to dryness. Ancient Chinese texts like Yang Lao Feng Qin Shu praised sugarcane porridge for relieving constipation, cough, and thirst.

6. Drink Tea to Calm the Mind

As nature enters decline in autumn, feelings of melancholy can arise. Herbal teas such as rose or chrysanthemum tea can help relieve tension, stabilize emotions, and provide gentle hydration.

🌿 6 TCM-Approved Foods for Lung Health

1. Lotus Root (藕)

Lotus root clears heat, dispels depression, and is rich in calcium, phosphorus, iron, and vitamin C. Ancient TCM texts praise it as a “longevity food.”

• How to eat: Drink fresh lotus root juice with honey to relieve thirst and internal heat. Cooked lotus root aids digestion and strengthens the spleen.

2. White Fungus (銀耳)

White fungus contains amino acids and polysaccharides that help moisten the lungs and skin. It’s also believed to promote alertness and improve skin hydration.

• How to eat: Stew with rock sugar for a classic TCM dessert that beautifies the skin and nourishes the lungs.

3. Chinese Yam (山藥)

Known for its yin-nourishing properties, Chinese yam helps moisten the lungs, support digestion, and regulate metabolism. It contains polyphenols and anthocyanins, and has a relatively low starch content (about 16%), making it a good substitute for rice or potatoes.

• How to eat: Add to soups or mash into rice for a smooth, healthy meal.

4. Pear (梨)

Called “the heavenly nectar fruit” in Chinese culture, pears moisten the lungs, relieve cough, and detoxify the body. They are especially effective against dryness-related cough, thirst, and constipation.

• How to eat: Consume raw, juiced, or stewed with honey or rock sugar and fritillaria (川貝母) for cough relief. Avoid overconsumption if you have a weak digestive system.

5. Sesame Seeds (芝麻)

Sesame seeds nourish the yin and moisten dryness, helping with constipation and dry skin caused by lack of body fluids. However, those with inflammation or diarrhea should avoid excessive intake.

• How to eat: Grind into powder and mix with warm water, or add to porridge.

6. Lily Bulb (百合)

Sweet and gentle in flavor, lily bulbs moisten the lungs, beautify the skin, and calm the mind. Fresh bulbs are ideal for relaxation, while dried ones are better for long-term nourishment.

• How to eat: Cook into porridge or stir-fry with vegetables for a light, calming dish.

🌸 Final Thought

In TCM, “nourishing the lungs in autumn” is not only about preventing dryness but also about harmonizing the body’s energy with seasonal changes. By adjusting your diet with these six foods, you can strengthen the lungs, hydrate the body, and prepare yourself for a healthier, more balanced winter.