Top 8 Foods to Nourish and Support your Body in Autumn
Written by Dr. Stephen Thompson
Transitioning into autumn is a significant shift, not only in the environment, but also in how our bodies function and respond to the change in seasons. According to traditional Chinese medicine (TCM), the season calls for a change in our diet and lifestyle to align with the shifting energies of nature. Autumn is associated in TCM with the element of Metal and corresponds to the lungs and large intestine, which are responsible for the intake of Qi (vital energy) and the elimination of waste. To support this transition, TCM recommends consuming foods and herbs that nourish the lungs, strengthen the immune system, and prepare the body for the colder months ahead. This article explores the best foods and Chinese herbs to incorporate into your diet to help you transition smoothly into autumn.
In TCM, autumn is seen as a time of harvest, reflection, and letting go—just as trees shed their leaves. It’s a time when the Yang energy of summer begins to wane, and the Yin energy of winter starts to grow stronger. The dryness of autumn can lead to imbalances, manifesting as dry skin, coughs, sore throats, and a general sense of dryness in the body. Therefore, nourishing the body with moistening foods and herbs is essential to counteract this dryness and support the lungs, which are particularly susceptible during this season.
And with no further adieu, here are your top eight foods to add to your diet this fall:
Pears are excellent for moistening the lungs and relieving dryness. They are known for their ability to soothe the throat, reduce coughing, and clear heat, making them ideal for autumn. Pears can be eaten raw, poached, or juiced with a touch of honey to enhance their soothing properties.
White radish (daikon) helps to clear phlegm, support digestion, and strengthen the lungs. It can be added to soups, stews, or stir-fries, offering a mild, slightly peppery flavor that complements other autumnal foods.
Pumpkin and squash: These seasonal vegetables are warming, grounding, and packed with beta-carotene, which supports the immune system. Their natural sweetness also helps to tonify the Spleen and Stomach, which are crucial for good digestion and overall energy.
Ginger is warming and helps to support digestion and circulation. It can combat the cooling nature of the changing weather and is excellent for preventing colds and flu. A simple ginger tea with a slice of lemon and honey can be a comforting and immune-boosting drink for autumn.
Lotus root is another lung-nourishing food that can help to stop coughing, clear mucus, and strengthen the respiratory system. It’s crunchy, slightly sweet, and can be added to soups, stews, or stir-fried with other vegetables.
Walnuts are warming, nourishing, and help to strengthen the lungs and kidneys. They are also a good source of healthy fats, which are essential for maintaining moisture in the body during the dry autumn months. Add them to salads, oatmeal, or enjoy them as a snack.
Honey is moistening and has a gentle tonifying effect on the lungs. It can soothe a dry throat, reduce coughing, and boost overall immunity. Use it to sweeten teas, drizzle over roasted vegetables, or mix with warm water and lemon for a soothing drink.
Brown rice and whole grains are grounding and help to stabilize the energy of the body. Brown rice, barley, and oats are particularly nourishing and can help to support digestion and keep the body warm as temperatures begin to drop.
For a little more support, check out Tips for transitioning smoothly into autumn. As always, we are here to support you if you need some more customized support! Schedule a holistic coaching session with any of our experienced docs to get a personalized plan.