Common Foods: A TCM Reference Guide
Eighty everyday foods — what they do in your body, which type they serve, and how to use them. The guide you bookmark.
This is the page you bookmark. Not to read once, but to come back to every time you're at the grocery store thinking, "Wait, is sweet potato warming or cooling?" or "Which foods are actually good for my type?"
Below you'll find 80+ everyday foods — things you can find at any regular grocery store — organized by what they actually do in your body, not just what nutrients they contain. Each entry lists the food's thermal nature, flavor, organ affinity, and which body type it best serves.
How to Use This Guide
This is a reference, not a rulebook. Use it to make informed choices, not to create anxiety about every meal. No single food is going to heal or harm you — patterns matter more than individual items.
Start with your archetype shortlist (at the bottom of this page) to find the 8-10 foods most helpful for your type. Stock those. Cook with those. Then explore from there.
Understand the key:
- Thermal nature: Hot, warm, neutral, cool, or cold — the energetic temperature effect after digestion
- Flavor: Sweet, sour, bitter, pungent, salty — each has a therapeutic action
- Organ affinity: Which organ system the food primarily supports
- Best for / Caution for: Which archetype benefits most and who should be careful
Most foods are neutral or mildly warm/cool. The extremes — hot and cold — are the ones to use with intention.
Grains
White rice — Neutral, sweet. Spleen/Stomach. Good for all types. The universal TCM base, the foundation of congee. Easy to digest, gentle on the gut.
Brown rice — Neutral-warm, sweet. Spleen/Stomach. Good for Cold & Depleted. Slightly more warming and substantial than white rice.
Oats — Warm, sweet. Spleen/Heart. Good for Cold & Depleted. Warming breakfast staple, especially cooked (not overnight oats, which are cold).
Barley — Cool, sweet-salty. Spleen/Stomach/Bladder. Best for Heavy & Foggy. The single best grain for draining dampness. Use in soups or cook like rice.
Millet — Cool, sweet-salty. Spleen/Stomach/Kidney. Good for Hot & Restless. Gentle, easy to digest, mildly cooling. Excellent as porridge.
Wheat — Cool, sweet. Heart/Spleen/Kidney. Calms the spirit, use cautiously if dampness-prone. Good for restless minds in moderate amounts.
Quinoa — Warm, sweet-bitter. Spleen/Kidney. Good for Cold & Depleted. Versatile, mildly warming, protein-rich.
Corn — Neutral, sweet. Spleen/Stomach. Mildly drains dampness. Good for all types in moderation.
Buckwheat — Cool, sweet. Spleen/Stomach/Large Intestine. Good for Heavy & Foggy. Clears heat and supports drainage despite its warming-sounding name.
Vegetables
Sweet potato — Warm, sweet. Spleen/Kidney. Good for Cold & Depleted. Tonifies qi, builds energy, deeply nourishing. One of the most broadly useful foods.
Carrot — Neutral, sweet. Spleen/Liver/Lung. Good for all types. Nourishes blood, benefits eyes, versatile in cooking.
Spinach — Cool, sweet. Liver/Stomach/Large Intestine. Good for Hot & Restless. Nourishes blood, moistens dryness, cools gently.
Broccoli — Neutral-cool, sweet-bitter. Spleen/Liver. Good for all types. Mildly clears heat, nutritive, broadly safe.
Cabbage — Neutral, sweet. Stomach/Large Intestine. Good for all types. Soothes digestion, gentle and unassuming.
Daikon radish — Cool, pungent-sweet. Lung/Stomach. Good for Tight & Stuck, Heavy & Foggy. Descends qi, resolves food stagnation, cuts through heaviness.
Shiitake mushroom — Neutral, sweet. Spleen/Stomach. Good for all types. Tonifies qi, supports immunity, adds depth to soups.
Pumpkin/Winter squash — Warm, sweet. Spleen/Stomach. Good for Cold & Depleted. Warming, nourishing, easy to digest. Kabocha, butternut, all varieties.
Celery — Cool, sweet-bitter. Liver/Stomach. Good for Hot & Restless. Clears Liver heat, calms irritability, hydrating.
Cucumber — Cool, sweet. Stomach/Bladder. Good for Hot & Restless. Clears heat, hydrates, one of the most cooling common vegetables.
Onion — Warm, pungent. Lung/Stomach. Good for Tight & Stuck, Cold & Depleted. Disperses cold, moves qi, foundational in cooking.
Asparagus — Cool, sweet-bitter. Lung/Kidney. Good for Hot & Restless. Nourishes yin, clears heat, supports fluid balance.
Bitter melon — Cold, bitter. Heart/Liver/Stomach. Best for Hot & Restless, Heavy & Foggy. Strongly clears heat. Caution: Cold & Depleted types should avoid.
Fruits
Apple — Cool, sweet-sour. Spleen/Lung. Good for all types. Moistens dryness, gently cooling, safe and reliable.
Pear — Cool, sweet. Lung/Stomach. Best for Hot & Restless. Moistens Lung, clears heat, excellent in autumn. One of the most therapeutic fruits in TCM.
Banana — Cold, sweet. Lung/Large Intestine. Strongly cooling, moistens intestines. Caution: Cold & Depleted and Heavy & Foggy types — banana is very cold and damp-producing.
Watermelon — Cold, sweet. Heart/Stomach/Bladder. Clears summer heat powerfully. Best in summer only for most types. Caution: Cold types, especially in winter.
Cherry — Warm, sweet. Spleen/Liver/Kidney. Good for Cold & Depleted. One of the few warming fruits, nourishes blood.
Jujube (red date) — Warm, sweet. Spleen/Stomach. Best for Cold & Depleted. Tonifies qi and blood, naturally sweet, one of TCM's most valued foods. Shelf-stable for months.
Longan — Warm, sweet. Heart/Spleen. Good for Cold & Depleted. Nourishes blood, calms the spirit, gently warming.
Goji berry — Neutral, sweet. Liver/Kidney. Good for all types, especially Hot & Restless. Nourishes yin and blood, benefits eyes. A daily handful in porridge or tea is a classic habit.
Lemon/Lime — Cool, sour. Liver/Stomach. Good for Tight & Stuck. Moves Liver qi, aids digestion, refreshing.
Persimmon — Cold, sweet. Lung/Heart. Clears heat, moistens Lung. Caution: Cold types.
Grape — Neutral, sweet-sour. Lung/Spleen/Kidney. Good for all types. Nourishes qi and blood, gentle and balanced.
Proteins
Chicken — Warm, sweet. Spleen/Stomach. Best for Cold & Depleted. Tonifies qi, warms the middle, excellent in soups. The most commonly recommended warming protein.
Lamb — Hot, sweet. Spleen/Kidney. Best for Cold & Depleted (winter). Strongly warms yang, deep-winter medicine. Caution: Hot & Restless types should avoid.
Pork — Neutral-cool, sweet-salty. Spleen/Stomach/Kidney. Good for Hot & Restless. Nourishes yin, moistens dryness. Considered a yin-nourishing meat in TCM.
Beef — Warm, sweet. Spleen/Stomach. Good for Cold & Depleted. Tonifies qi and blood, building and substantial.
Duck — Cool, sweet-salty. Lung/Kidney. Good for Hot & Restless. One of the few cooling meats, nourishes yin.
White fish — Neutral-cool, sweet. Spleen/Stomach. Good for all types, especially Heavy & Foggy. Light, easy to digest, doesn't add heat or dampness.
Shrimp — Warm, sweet. Kidney. Good for Cold & Depleted. Tonifies Kidney yang, warming and building.
Egg — Neutral, sweet. Lung/Spleen. Good for all types. Nourishes yin and blood, the most versatile healing food. Yolks are particularly yin-nourishing.
Tofu — Cool, sweet. Spleen/Stomach/Large Intestine. Good for Hot & Restless. Clears heat, nourishes yin, versatile and accessible.
Legumes
Mung bean — Cool, sweet. Heart/Stomach. Best for Hot & Restless, Heavy & Foggy. Clears heat, drains dampness, the essential summer legume.
Aduki bean — Neutral, sweet-sour. Heart/Small Intestine. Best for Heavy & Foggy. Drains dampness, reduces edema, the premier dampness-resolving legume.
Black bean — Warm, sweet. Kidney/Spleen. Good for Cold & Depleted. Nourishes Kidney, builds blood, grounding.
Soybean — Neutral, sweet. Spleen/Large Intestine. Good for all types. Nourishes yin, versatile.
Lentil — Neutral, sweet. Spleen/Kidney. Good for all types. Nourishes qi, easy to digest, a good everyday legume.
Nuts and Seeds
Walnut — Warm, sweet. Kidney/Lung. Good for Cold & Depleted. Tonifies Kidney yang, nourishes the brain, a warming snack.
Black sesame — Neutral, sweet. Kidney/Liver. Good for all types. Nourishes yin, blood, and essence (jing). Toast and sprinkle on anything.
Pumpkin seed — Neutral, sweet. Spleen/Stomach. Good for all types. Mildly nourishing, a safe everyday snack.
Almond — Neutral, sweet-bitter. Lung. Good for all types. Moistens Lung, eases cough, gentle.
Peanut — Neutral, sweet. Spleen/Lung. Good for all types. Nourishes blood, harmonizes the Stomach. Use in moderation if dampness-prone.
Spices and Aromatics
Fresh ginger — Warm, pungent. Lung/Spleen/Stomach. Best for Cold & Depleted, Tight & Stuck, Heavy & Foggy. Warms the middle, disperses cold, moves qi. The #1 TCM kitchen staple. Caution: Hot & Restless — use in small amounts only.
Dried ginger — Hot, pungent. Spleen/Stomach/Kidney/Heart. Good for Cold & Depleted (deep cold). Stronger and hotter than fresh. Acts on the interior and lower body. Use when deep warming is needed. Caution: Hot & Restless types should avoid.
Cinnamon — Hot, sweet-pungent. Kidney/Spleen/Heart. Good for Cold & Depleted (winter). Strongly warms yang. Use in small amounts — a little goes a long way. Caution: Hot types, pregnancy in large amounts.
Garlic — Warm, pungent. Spleen/Stomach/Lung. Good for Cold & Depleted, Tight & Stuck. Disperses cold, detoxifies, moves qi.
Turmeric — Warm, bitter-pungent. Liver/Spleen. Good for Tight & Stuck. Moves blood and qi, supports healthy inflammation response. Best absorbed with black pepper.
Black pepper — Hot, pungent. Stomach/Large Intestine. Good for Cold & Depleted. Warms the center, aids absorption. Use in small amounts.
Cardamom — Warm, pungent. Spleen/Stomach. Best for Heavy & Foggy. Resolves dampness, aromatic and drying. A pinch in oatmeal or soup does real therapeutic work.
Fennel — Warm, pungent. Liver/Kidney/Spleen/Stomach. Good for Tight & Stuck, Cold & Depleted. Warms and moves qi, eases bloating.
Mint — Cool, pungent. Lung/Liver. Good for Hot & Restless, Tight & Stuck. Disperses heat, soothes the Liver, refreshes without heavy cooling.
Beverages
Green tea — Cool, bitter-sweet. Heart/Liver/Stomach. Best for Hot & Restless, Heavy & Foggy. Clears heat, gentle bitter action, promotes calm alertness. The everyday cooling beverage.
Chrysanthemum tea — Cool, sweet-bitter. Lung/Liver. Good for Hot & Restless. Clears heat from eyes and head, calming and clearing.
Ginger tea — Warm, pungent. Spleen/Stomach. Best for Cold & Depleted. Warms digestion, dispels cold, the simplest warming remedy.
Chamomile tea — Cool, sweet-bitter. Good for all types. Calms the spirit, gentle and soothing, a safe evening tea.
Black tea — Warm, sweet-bitter. Heart/Stomach. Good for Cold & Depleted. Mildly warming, aids digestion, a gentle daily beverage.
Start-Here Shortlists by Archetype
Don't try to memorize the whole guide. Start with your type's shortlist and stock your kitchen with these staples.
Cold & Depleted
Your foods build warmth and energy.
Stock these: Oats, chicken, sweet potato, ginger, cinnamon, walnuts, jujubes (red dates), lamb (winter), black beans
Your daily rhythm: Warm cooked breakfast, soup or stew for dinner, ginger tea throughout the day, bone broth as a base. Read about warming foods for more.
Hot & Restless
Your foods cool and nourish deep reserves.
Stock these: Mung beans, cucumber, pear, millet, tofu, green tea, chrysanthemum, duck, barley
Your daily rhythm: Cooling tea after meals, lighter dinners, lots of vegetables, yin-nourishing foods daily. The Hot & Restless eating guide has your complete plan.
Heavy & Foggy
Your foods drain and lighten.
Stock these: Barley, aduki beans, daikon radish, mushrooms, cardamom, green tea, corn, bitter greens
Your daily rhythm: Simpler meals, smaller portions, aromatic spices in everything, lighter dinners eaten early. The Heavy & Foggy eating guide covers the full approach.
Tight & Stuck
Your foods move and release.
Stock these: Citrus (lemon, orange peel), mint, ginger, radish, turmeric, rose tea, fennel, scallions, vinegar
Your daily rhythm: Aromatic flavors in every meal, variety (don't eat the same thing daily), flower teas in the evening, citrus as snacks. The Tight & Stuck eating guide gives you the full picture.
Western nutrition asks: what vitamins and minerals does this food contain? TCM asks a different question: what does this food DO inside your body? Every food has a direction (does it push energy up, down, inward, or outward?), a temperature (does it warm you or cool you?), a flavor (does it nourish, drain, move, or hold?), and an affinity (which organ system does it support?). These properties were observed and catalogued over centuries of clinical use — not in a lab, but in the bodies of real people. This guide translates that clinical knowledge into a format you can use at the grocery store. It won't replace a trained practitioner, but it will help you make choices that support your body's specific needs, every day.
Where to Go from Here
For a curated starting point with just 15 essential ingredients, read the TCM Pantry Staples guide.
For a deep dive into the most important single ingredient in this entire guide, read about ginger — including the critical difference between fresh and dried.
To understand the system behind this chart, explore our guides on thermal nature, body constitutions, and the five flavors.
And remember: this is a reference, not a test. You don't need to get it perfect. You just need to start choosing food with a little more awareness of what your specific body actually needs. The chart does the remembering. You do the cooking.
