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Late Summer Seasonal Eating in TCM: Supporting the Spleen and Digestion

Late summer holds a unique place in Traditional Chinese Medicine (TCM). Unlike spring, summer, autumn, and winter, late summer is considered a transitional season, associated with the Earth element and the Spleen–Stomach system.

Find diets for other seasons here.​

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From a TCM perspective, how you eat during late summer can strongly influence:

  • digestion and energy levels

  • fluid balance and bloating

  • immune resilience

  • cravings and emotional stability

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This page explains how late summer eating is traditionally approached in TCM, which foods are emphasized, and how to apply these principles in a modern, realistic way.

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Educational note: This content reflects Traditional Chinese Medicine theory and is for educational purposes only. It is not medical advice.

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Why Late Summer Is Different in TCM

Late summer is typically associated with:

  • warmth combined with humidity

  • slower digestion

  • a tendency toward dampness accumulation

In TCM, dampness is a heavy, sluggish quality that can manifest as:

  • bloating or heaviness after meals

  • fatigue or brain fog

  • sugar cravings

  • loose stools

  • feeling “stuck” or unmotivated

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The Spleen is responsible for transforming food into usable energy (Qi) and fluids. When the Spleen is overwhelmed—especially by dampness—energy production suffers.

Late summer eating therefore focuses on:

  • supporting digestion

  • reducing dampness

  • providing steady nourishment without heaviness

Woman Lying Outdoors

Core Principles of Late Summer Eating (TCM)

1. Favor Warm, Cooked Foods

Even though temperatures may still be high, the Spleen prefers warmth.

Cooking methods that support digestion:

  • steaming

  • light sautéing

  • simmering

  • slow cooking

Cold and raw foods are not forbidden, but moderation is key—especially in the morning.

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2. Avoid Excess Damp-Producing Foods

Late summer is the season where too much “healthy food” can backfire.

Foods traditionally considered damp-forming when eaten in excess:

  • refined sugar

  • excessive dairy

  • greasy or fried foods

  • iced drinks

  • overly processed foods

This does not mean strict avoidance, but frequency and portion size matter.

Find dampness clearing foods here.

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3. Emphasize Sweet (Neutral) Earth Foods

In TCM, “sweet” does not mean sugary—it refers to foods that are:

  • grounding

  • nourishing

  • stabilizing

These foods help the Spleen feel supported rather than overwhelmed.

Recommended Foods for Late Summer (TCM)

Grains & Staples

  • rice (especially white or jasmine)

  • millet

  • oats

  • barley (particularly helpful for dampness)

  • quinoa (in moderation)

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Vegetables

  • carrots

  • pumpkin

  • squash

  • sweet potato

  • zucchini

  • green beans

  • fennel

  • cabbage

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Fruits (Cooked or in Small Portions)

  • apples (stewed)

  • pears (poached)

  • apricots

  • peaches

 

Proteins

  • chicken

  • turkey

  • eggs

  • lentils

  • chickpeas

  • white fish

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Herbs & Spices (Gentle Support)

  • ginger (small amounts)

  • cinnamon

  • cardamom

  • fennel seed

  • bay leaf

Golden Field Close-Up
Berry Yogurt Bowl

Foods to Limit During Late Summer

  • iced beverages

  • excessive smoothies

  • large raw salads

  • yogurt and cold dairy

  • refined sugar

  • heavy, greasy meals

Limiting does not mean eliminating—context and quantity matter.

Sample Late Summer Day (TCM-Inspired)

Breakfast

  • Warm oats with stewed apple and cinnamon

  • Ginger tea or warm water

Lunch

  • Rice bowl with lightly sautéed vegetables and chicken

  • Steamed greens with sesame oil

Dinner

  • Vegetable soup with lentils or white fish

  • Cooked squash or sweet potato

Snack (if needed)

  • Roasted chickpeas

  • Rice crackers with hummus

Oats with toppings

Practical Late Summer Eating Checklist

Here’s how to apply these ideas without overthinking:

✔ Eat at regular times
✔ Prioritize warm breakfasts
✔ Choose cooked meals over raw
✔ Keep meals simple
✔ Eat until satisfied, not overly full
✔ Notice how your body feels after eating

Consistency matters more than perfection.

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Late Summer, Digestion & Modern Life

Modern schedules, stress, and irregular eating patterns can strain digestion—especially during late summer.

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Common modern habits that weaken the Spleen:

  • eating while distracted

  • skipping meals

  • overeating late at night

  • constant snacking

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TCM emphasizes rhythm and regularity as much as food choice.

How Meal Planning Helps in Late Summer

Many people understand these principles but struggle with application.

This is where structured support can help:

  • seeing how meals work energetically

  • understanding food combinations

  • adjusting portions seasonally

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Some people track meals manually, while others use educational tools like NaturaBalance to explore how TCM food principles apply to everyday eating—without rigid rules.

naturabalance.jpg
Woman Holding Flowers

Important Disclaimer

​Seasonal TCM diet guidance:

  • Is educational and informational

  • Does not diagnose, treat, or cure disease

  • Is not a substitute for professional medical advice

Anyone with medical conditions or dietary restrictions should consult a qualified healthcare professional.

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Final Thoughts

Late summer is a time to slow down, simplify, and nourish.
When digestion is supported, energy naturally follows.

By focusing on warm, grounding foods and steady routines, late summer eating becomes less about restriction—and more about balance.

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