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Warming vs Cooling Foods in TCM – A Complete Guide

In Traditional Chinese Medicine (TCM), every food you eat has an energetic temperature — not based on how hot or cold it is on the plate, but on how it acts inside the body. Learning whether a food is warming, neutral, or cooling helps you choose meals that support your digestion, energy, and overall balance.

This guide gives you a simple introduction to warming and cooling foods, how to use them, and when each category is traditionally considered helpful.

Pumpkin Soup

What Are Warming Foods?

Warming foods support the body’s internal heat and movement. They are traditionally used in TCM when someone feels cold, sluggish, tired, or has weak digestion (sometimes described as “Spleen Yang deficiency” or “Qi deficiency”).

They often have spicy, aromatic, or dense qualities.

Examples of Warming Foods
Herbs & spices

  • Ginger

  • Cinnamon

  • Cloves

  • Garlic

  • Turmeric

  • Black pepper

Proteins & meats

  • Lamb

  • Beef

  • Chicken

  • Mussels

  • Shrimp

Vegetables

  • Onions

  • Leeks

  • Pumpkins

  • Parsnips

  • Sweet potatoes

Grains & legumes

  • Oats

  • Buckwheat

  • Chickpeas

Fruits & nuts

  • Cherries

  • Peaches

  • Chestnuts

  • Walnuts

Common Signs You May Benefit from Warming Foods (according to TCM theory)

You often feel:

  • Cold hands and feet

  • Low appetite

  • Bloating after raw foods

  • Afternoon fatigue

  • Desire for hot drinks

  • Low motivation or sluggishness

These are traditional TCM interpretations and not medical diagnoses.

Soup With Noodles
Strawberry Halves Display

What Are Cooling Foods?

Cooling foods calm heat, refresh the body, and bring moisture. They’re traditionally used when someone feels hot, irritated, inflamed, or restless.

They are often moist, juicy, light, or mildly bitter.

Examples of Cooling Foods
Vegetables

  • Cucumber

  • Celery

  • Zucchini

  • Spinach

  • Lettuce

  • Bamboo shoots

Fruits

  • Watermelon

  • Pears

  • Kiwi

  • Banana

  • Citrus fruits

Proteins

  • Duck

  • Crab

  • Tofu

Grains & legumes

  • Mung beans

  • Wheat

Herbs & teas

  • Peppermint tea

  • Chrysanthemum tea

  • Green tea

Common Signs You May Benefit from Cooling Foods (according to TCM theory)

You often feel:

  • Warm or flushed easily

  • Thirsty for cold drinks

  • Irritable or restless

  • Head-heavy or sluggish after greasy foods

  • Trouble sleeping when overheated

  • Warm skin or night heat

Again, these are traditional concepts, not medical assessments.

Neutral (Balancing) Foods

These are neither very warming nor very cooling. They’re ideal for everyday use and pair well with both warming and cooling ingredients.

Examples of Neutral Foods

  • Rice

  • Carrots

  • Cabbage

  • Mushrooms

  • Peas

  • Dates

  • Eggs

  • Pumpkin seeds

Close-Up Cabbage

How to Use Warming & Cooling Foods in Real Life

Here are simple, practical tips:

If you tend to feel cold or tired:

  • Prefer soups, stews, roasted vegetables

  • Add ginger, cinnamon, or garlic to meals

  • Limit large salads or iced drinks

If you tend to feel overheated or restless:

  • Include more raw or lightly cooked vegetables

  • Emphasize refreshing fruits

  • Try peppermint or chrysanthemum tea

If you feel “both hot and cold”?

That’s extremely common. Pair warming and cooling ingredients:

  • Chicken (warming) + cucumber (cooling)

  • Ginger (warming) + pear (cooling)

  • Brown rice (neutral) + mixed vegetables

Cooking Preparation Scene

Cooking Methods Matter Too (According to TCM)

More warming methods:

  • Baking

  • Roasting

  • Frying

  • Slow cooking

  • Grilling

More cooling methods:

  • Steaming

  • Blanching

  • Stir-frying lightly

  • Eating raw (in moderation)

Vertical Herb Garden

How to Know Which Foods YOU Personally Need

very body is different.
Your ideal food temperature depends on your TCM constitution, which includes your:

  • digestion type

  • energy level

  • sleep tendencies

  • temperature sensitivity

  • emotional patterns

If you want to see what type you are and what you need you can take the 5-minute quiz in the NaturaBalance tool.

Try NaturaBalance Quiz

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Explore More TCM Nutrition Guides

  • TCM Food List (Full Energetics Guide)

  • Spleen Qi Deficiency Diet

  • Foods for Liver Qi Stagnation

  • Yin Deficiency Foods

  • Dampness-Clearing Foods

  • Seasonal TCM Diet

  • TCM Meal Plans

  • Naturopathic Diet for Hormones

Want the Complete Food Database?

Inside NaturaBalance, you’ll unlock:

More than 400 foods

Each with detailed energetics.

Strength levels

(mild → moderate → strong)

Personalized scoring

Foods ranked for your constitution.

Monthly seasonal meal guides

100+ recipes auto-matched to your element

Food analyzer tool

Paste your meal → see warming/cooling effects.

Weekly TCM insights

Simple habits, seasonal tips, digestion-friendly practices.

Start Your Personalized Journey (€9.99/month)

Everything on this page becomes deeper, clearer, and tailored specifically to you.

👉 Take the Constitution Quiz
👉 Unlock Your Full Food Energetics Database

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