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Many of my patients are probably wondering why I’m not an advocate for a raw food diet. In this article, I want to explain why. Raw foods are often praised for their vitality, high nutrient content, and ability to promote health and detoxification. However, from a Traditional Chinese Medicine (TCM) perspective, raw and cooked foods are viewed quite differently. TCM focuses on the energetic properties of food and its effect on the body's internal balance. The choice between eating raw or cooked foods depends on an individual’s constitution, the season, and overall health, with TCM typically advocating for a more balanced approach to food preparation airing on the side of lightly cooked or cooked foods instead of salads or all raw fruits and veggies.
THE TCM PERSPECTIVE ON DIGESTION
In Chinese medicine, digestion is viewed as a process of transformation and transportation, primarily governed by the Spleen and Stomach.
The Stomach receives food and begins the breakdown process, while the Spleen transforms food into Qi (vital energy) and Blood, which are then distributed throughout the body.
Digestion is seen as a "cooking" process—just as food is cooked outside the body, it must be "cooked" internally to be properly digested and absorbed. This requires warmth and energy from the digestive system. When we’re eating cold/raw foods, the digestive system has to work that much harder to break everything down.
When food is difficult to digest, it can cause issues such as Spleen Qi deficiency, Dampness, or stagnation, leading to symptoms like bloating, fatigue, or loose stools. The primary concern is supporting the digestive fire or "digestive Qi" to optimize nutrient absorption and energy production. The digestive fire has to work harder when you’re consuming cold/raw food.
COOKED FOODS: EASIER ON THE DIGESTIVE SYSTEM
1. Warming Nature
In TCM, cooked foods are seen as easier to digest because the external cooking process helps "pre-digest" the food, making it less taxing on the digestive system. This is particularly important for individuals with weak digestion or Spleen Qi deficiency, which is common in people who experience fatigue, bloating, loose stools or energetically depleted.
Cooking food warms it, aligning with the body's natural warmth. This is especially important in colder seasons like fall and winter, when the body needs more warmth to maintain balance.
Warm, cooked foods, such as soups, stews, and steamed vegetables, help preserve and nourish the body's Qi, Blood, and internal fluids, promoting better digestion and overall health. I love taking out the crock-pot this time of year!
2. Supports Spleen Function
The Spleen prefers warmth and dryness, and eating cold or raw foods can weaken its function. When the Spleen is compromised, it struggles to properly transform and transport food, leading to Dampness (excess moisture), which can manifest as bloating, lethargy, or weight gain.
Cooked foods are often recommended in TCM to strengthen the Spleen and support efficient digestion, as they require less energy to process and convert into Qi. This is especially true for those who have a weak constitution, are recovering from illness, or feel cold and tired frequently.
3. Seasonal Considerations
Especially in the cool weather, starting now, the body benefits from warm, cooked foods that align with the external environment.. Foods that nourish, protect and help maintain balance and what’s in season now such as squash, root vegetables, and dark leafy greens (sauteed or steamed)
Having said that, please don’t cook your foods until they are over-cooked and have no color or life to them.
RAW FOODS: COOLING AND DETOXIFYING, BUT HARDER TO DIGEST
While raw foods like salads, fruits, and smoothies are often praised in Western nutrition for their high enzyme and vitamin content, TCM views them as having a cooling and detoxifying nature, which can be beneficial in certain cases but may also present challenges for digestion.
1. Cooling Nature
Raw foods are seen as cold in nature, meaning they can have a cooling effect on the body. While this can be beneficial in hot weather or for individuals with too much Heat in their bodies (such as those who tend to feel hot, have red skin, or experience inflammation), it may not be suitable for everyone, especially those with weak digestive fire or a cold constitution.
In TCM, people with a Cold constitution or weak Spleen Qi often find that eating raw foods can further weaken their digestion, leading to symptoms like bloating and feeling cold easily.
Excessive consumption of raw, cold foods can dampen the digestive fire, resulting in Qi stagnation or Dampness. Over time, this can lead to sluggish digestion, low energy, and weakened immune function.
2. Detoxifying Benefits
Raw foods are often praised for their detoxifying qualities, especially in cases of Heat or Damp-Heat conditions in the body. In these cases, raw fruits and vegetables may help cool and cleanse the body, especially in the summer months or for individuals with excess Heat signs like inflammation, acne, or a strong appetite for greasy and spicy foods.
However, raw foods should be consumed in moderation and in the appropriate season, as overconsumption can disrupt the digestive process, especially in individuals with existing Spleen or Stomach deficiencies. So many of my patients are eating salads after salads, which in theory sound good for us, but are actually not.
3. Mindful Preparation
Even if you enjoy raw foods, lightly cooking or warming certain foods can make them easier to digest while still retaining much of their nutritional value. For example, steaming vegetables rather than eating them raw helps soften their fibers and aids in digestion without losing too many nutrients.
From a Chinese medicine perspective, the choice between raw and cooked foods depends on the individual’s constitution, but cooked foods are generally preferred in TCM due to their ease on the digestive system and ability to support the body's internal warmth. The key to optimal health lies in balance—adjusting your diet to meet your body’s needs and the environment, ensuring that your digestion remains strong and your digestion and energy flows smoothly.
For an individual consultation about approaching your diet through a Chinese Medicine lens, I suggest making an appointment with Dr. Alex.