When it gets cold, most of us crave soup. Chinese medicine would say that craving makes sense.
Warm, cooked food is one of the oldest winter strategies there is. Here is why it helps, which foods to lean on, and how to make it easy.
Why warm food matters in winter
Chinese medicine sees digestion as a kind of cooking pot. The Spleen and Stomach warm and transform what you eat into energy.
Cold and raw foods ask that pot to work harder. In winter, when the body is already spending energy to stay warm, that extra effort can show up as bloating, sluggishness or feeling chilled after meals.
Cooked food is essentially pre-digested by heat. It is gentler, easier to absorb and more comforting.
The three goals of winter eating
Traditional winter diet therapy aims to do three things.
- Warm the body and protect yang, your internal heat.
- Strengthen digestion so you get the most from what you eat.
- Nourish the Kidney, which Chinese medicine links to winter, energy reserves and resilience.
Foods to eat more of in winter
Root vegetables
Carrots, sweet potatoes, turnips, daikon, lotus root and winter squash. They grow into the earth and are seen as grounding.
Warming spices
Ginger, cinnamon, garlic, scallion, black pepper and star anise. A little goes a long way.
Kidney nourishing foods
Black sesame, walnuts, black beans, chestnuts and seaweed. Chinese medicine associates dark colored foods with the Kidney and the Water element.
Slow cooked proteins
Bone broth, lamb, chicken and fish, especially when braised or stewed.
Warm grains
Congee, oats, brown rice and millet.
Foods to go easy on
- Iced drinks and smoothies
- Large raw salads
- Very cold fruit straight from the fridge
- Heavy fried foods, which can feel sluggish in cold weather
You do not have to give these up. Just let warm food be the default.
Easy winter meal ideas
| Meal | Idea |
|---|---|
| Breakfast | Congee with ginger, scallion and a soft egg |
| Lunch | Leftover stew or a bowl of herbal broth with rice |
| Snack | Roasted chestnuts or walnuts with a cup of ginger tea |
| Dinner | Braised chicken with root vegetables and goji berries |
The easiest winter habit, a pot of herbal soup
Chinese families have used herbal soups for generations. Simmer a few traditional herbs with bones or vegetables and you have a week of nourishing meals.
- Chinese Herbal Broth and Soup Mix for Revitalization
- Chinese Herbal Broth and Soup Kit for Good Health and Immunity
- Herbal Broth Bundle
New to herbal soup? Read Chinese Herbal Soups 101.
Pair warm food with warm habits
Food works best alongside the rest of your winter routine. For the full picture, read our Winter Wellness Guide.
Shop Herbal Broth and Tea Mixes
Sources
- National Center for Complementary and Integrative Health. Traditional Chinese Medicine, What You Need To Know. nccih.nih.gov
- National Center for Complementary and Integrative Health. Ginger. nccih.nih.gov
- Harvard T.H. Chan School of Public Health. Healthy Eating Plate. nutritionsource.hsph.harvard.edu
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.