The famous spleen-healing diet of TCM is a loose set of guidelines, meant to be applied generally, not dogmatically. Its simple with many shades of gray, as TCM often is. There are 4 main guidelines:
1. Food should be warm (temperature-wise)
Food should be heated hot or above room temperature. Yes, there is some wiggle room in summer (room temperature fresh fruit is fine), but in general, we want our food to warm us from the inside out. The body is always struggling to maintain an internal environment that is warm (98 degrees F!) and that warmth creates motility (a gut that is flowing, digesting, and eliminating). Drinks should also be warm or hot, even in summer.
That said, this is a general guideline, and the occasional iced drink in summer is fine. Just try to stick to mostly warm - and don't forget your "yin yang water," take a mug, add 50% room temp, then 50% boiling water. This brings water to the perfect temperature for drinking with or between meals. Did you know that in China they don't drink room temperature water?
Warming and healing herbs are wonderful ways to additionally increase the thermic effect of food, Indian and Vietnamese cuisine come to mind, and all the traditional cuisines from around the world emphasize adding warming herbs to foods, even European cuisines with their emphasis on onions and garlic.
2. Food should be cooked (and cooked appropriately)
Raw foods are hard to digest. Veggies should be steamed or sauteed, meat should also be sauteed, slow-cooked, or gently baked or pan-fried (low and slow). Grains should be cooked, and even slow-cooked (think congee). In winter, fruits should be stewed (applesauce).
3. Food should be eaten at regular times, and in a calm setting. Do not over OR undereat.
Do not allow yourself to go hours between meals. When you feel hungry, eat! If your digestive fire is low, you may not feel hunger, but try to build up that fire by feeding yourself meals in smaller amounts.
For most, this is every 4 hours or so, or sooner depending on your lifestyle, age and level of inner "digestive fire." The feeling of strong hunger should be responded to. Chew each bite well, and eat in a convivial setting, ideally with family or friends, outdoors, in peace. Going on your phone or reading is discouraged, attention should be on tasting and enjoying the flavors.
Do not overeat. Eat mindfully, and leave a little space in your stomach to allow digestion to happen. Eat to about 75% fullness.
After eating, a short rest, then a short walk, is lovely. Yes, life happens, and we may wind up eating in the car or in front of the TV, but keep course-correcting.
4. Avoid dampness-producing or "toxic" foods
This includes dairy (especially processed cow dairy, raw goat milk can be quite a bit better). Dairy (especially cultured and raw) can be find in small amounts depending on seasonality and your personal ethnic heritage and tolerance.
All processed foods are dampness-forming. All deep fried foods. The foods of the "metabolic swamp" - foods that include both high amounts of both fats and sugars (cookies, cakes, pies, etc.).
Substances like coffee and alcohol are considered on an individual basis. They can be well-tolerated in reasonable amounts by some, but not all.
There is a place for treats and sweets, but it is rare, smaller servings, eaten after a meal, and eaten with friends and family in celebration.
The TCM concept of "dampness" includes being overweight, obesity, brain fog, masses forming in the body (fibroids, tumors, lipomas etc.). Essentially, metabolic by-products have overwhelmed the system and are are now in a state of unhealthy storage rather than clearance. Clearing dampness can take years, so be patient with yourself. Brain fog leaves sooner than obesity, there are stages and layers from ephemeral (brain fog) to dense (obesity or edema).
CONCLUSION
In summary, the spleen healing diet is warming, nourishing (but not heavy), and regular. Seasonal fresh foods are emphasized, as is community and presence. All natural foods are considered healthy, all processed foods are considered poor substitutes.
The ideal foods are stews, soups and congees, which are eaten year-round. The Spleen Healing diet includes meat, grains, veggies, fruits, herbs, spices, natural sweeteners. It does not exclude any foods or food groups. Even "dampness producing" or "toxic" foods can be eaten in moderation.
Take everything with a grain of salt. Enjoy birthday cake with family, and if you're on a road trip through the hinterlands of the American highway system, occasional fast food isn't going to do harm!
Enjoy! - Dr. Suuzi Hazen
Please note, this article is meant for educational purposes only, and should not be considered as a substitute for medical care or treatment.