Diet Adjustment (饮食调理)
Diet regulation is less about perfection and more about repeatable defaults: timing, portion size, and choosing foods your digestion handles well.
Quick answer
Start with regular meal timing, smaller portions at dinner, and warm cooked meals. Reduce alcohol, sugar, and greasy late meals — then personalize based on symptoms.
Key takeaways
- Meal timing and portion size often matter more than “superfoods”.
- Warm cooked meals can be easier when digestion is sensitive.
- Track your triggers: one change at a time, 7 days each.
The 80/20 rules
If you only do a few things, do these consistently.
- Eat at consistent times
- Make dinner earlier and lighter
- Chew and slow down (stress eating worsens symptoms)
- Avoid alcohol during flare-up periods
Easy-to-digest defaults
Choose foods that feel “calm” in the stomach for a week, then expand.
- Rice porridge, soups, steamed foods
- Cooked vegetables over raw salads (if you bloat easily)
- Simple protein (eggs, tofu, fish)
Common flare-up foods (not universal)
These aren’t “bad foods” — they are common triggers when the gut is sensitive.
- Very spicy, very greasy, late-night heavy meals
- Excess sugar and sweet drinks
- Alcohol
- Cold/iced drinks (for some people)
FAQ
- Should I eat raw salads for health?
- If you digest them well, fine. If salads cause bloating or cold stomach feelings, switch to cooked vegetables for 1–2 weeks and reassess.
- What’s the simplest tracking method?
- Log: meal time, what you ate (short notes), bloating/pain (0–10), stool changes, and energy the next morning.
Common patterns & practical Q&A
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How to recognize it, what usually worsens it, and gentle habits that build your baseline.
Dampness (湿症 / “heavy damp”)
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Strengthen the Spleen & Stomach (健脾胃)
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Prevent Stomach Pain (胃痛)
Common triggers, prevention checklists, and when to seek professional care.
Acupressure & Massage (按摩)
A safe, beginner-friendly routine for digestion support and nausea/stress relief.