Asia · China
Sichuan & Hunan Diets
Pungent & Hot
Warming
- Spicy, oily, and heavily seasoned
- Pungent and hot in TCM; helps expel cold
- Suitable for cold climates and Yang-deficient body types
Sichuan and Hunan cuisines are known for their bold, spicy flavors, making them ideal for damp, cold environments. According to TCM, these cuisines are categorized as pungent and hot, and are said to help warm the body, promote blood circulation, and dispel internal cold. They are ideal for individuals with cold or Yang-deficient constitutions.
From a nutritional perspective, chili peppers are rich in capsaicin, which has antioxidant and metabolic-boosting effects. However, excessive intake may irritate the gastrointestinal system and deplete Yin and Qi.
It's recommended to balance with milder foods such as yam, lily bulb, or white fungus.
Asia · Japan
Japanese Diet
Cooling
Light & Fresh
- High intake of raw foods like sushi and sashimi
- Rich in seaweed and fermented foods, such as miso and natto
- Cooling in nature, suitable for people with excess heat
Japanese cuisine is known for its subtle flavors and emphasis on freshness, with a significant proportion of raw and fermented foods. Fermented items like miso and natto support gut microbiota and offer probiotic benefits. The diet is also low in calories and rich in omega-3 fatty acids from fish, promoting cardiovascular health.
However, from the perspective of TCM, raw foods are considered cooling and may harm the digestive Yang energy if consumed in excess. This may lead to symptoms like fatigue, diarrhea, or cold extremities.
Balancing the diet with warming foods such as ginger or miso soup can help protect the digestive system.
Asia · India
Indian Diet
Warming
Richly Spiced
- Rich in spices like turmeric, cinnamon, and chili
- Primarily stewed or curry-based cooking styles
- Largely vegetarian or high-carbohydrate (rice, flatbread)
Indian cuisine is known for its rich use of spices, such as turmeric, cumin, and chili. These spices not only enhance the flavor of the food, but also offer anti-inflammatory and antioxidant benefits. From a TCM perspective, Indian food is considered warming and is suitable for people with Yang-deficiency or cold constitutions.
However, its high carbohydrate content — especially from refined rice and breads — can lead to blood sugar spikes and metabolic stress. Moreover, excessive consumption of spicy, oily foods may deplete body fluids and Yin, causing dryness, constipation, and acne.
It is recommended to balance with cooling and nourishing ingredients such as mung bean soup, lotus seeds, and lily bulb.
Americas · United States
American Diet
Cold-Damp
- High in sugar and saturated fats, commonly found in processed foods and fast food
- Frequent consumption of cold drinks and raw foods
- Low intake of fiber and essential micronutrients
The American diet is mostly characterized by a high intake of processed foods, sugars, and saturated fats, often in the form of fast food and snacks. From a nutritional standpoint, this diet contributes significantly to chronic diseases such as obesity, diabetes, and hypertension.
According to TCM, this dietary pattern is considered to be cold and damp, weakening the digestive Yang and creating internal phlegm and fatigue. Symptoms may include bloating, lethargy, and loose stools. Frequent consumption of iced drinks may further harm the spleen Yang.
To strengthen the digestive system, dispel dampness, and restore balance, it is recommended to incorporate warming foods such as ginger, cinnamon, and lamb, while increasing vegetable and fibre intake.
Americas · Latin America
Latin American Diets
Damp-Heat
Calorie-Dense
- High-sugar and deep-fried foods, including refined starches like fried tortillas
- Heavily seasoned and high in calories, posing metabolic risks
- Though beans and vegetables are beneficial, intake is relatively low
Latin American cuisine is bold and flavorful, with staples such as fried tortillas, sugary drinks, and red meat. From a nutritional perspective, this dietary pattern is calorie-dense and linked to obesity and insulin resistance.
From a TCM view, such foods are considered to be of a damp-heat nature, which can lead to liver heat, acne, halitosis, and digestive discomfort. Reducing sugar and fried foods is therefore essential.
Including cooling, dampness-clearing ingredients like mung beans, bitter melon, and coix seeds can help to alleviate internal heat and improve digestive health.
Europe · Mediterranean
Mediterranean Diet
Slightly Cooling
Balanced
- Balanced diet of seafood, poultry, grains, and olive oil
- Generally healthy fat profile; rich in antioxidants
- Slightly cooling, making it ideal for hot climates
The Mediterranean diet is well-balanced, with a focus on seafood, vegetables, whole grains, and olive oil. It promotes cardiovascular health and provides antioxidant protection.
According to TCM, it has a cooling effect, making it ideal for hot climates and individuals prone to heat. However, for individuals who are Yang-deficient or sensitive to cold, it's important to add warming elements to maintain balance.
For Yang-deficient types, incorporate warming elements like cinnamon, ginger, or fennel.
Europe · Northern Europe
North European Diets
Mild-Cooling
Omega-Rich
- High consumption of cold-water fish, dairy products, and whole grains
- Mild, cooling diet that may harm Yang energy in winter
- Rich in omega-3s, which are beneficial for brain and cardiovascular health
North European cuisine is generally mild and healthy, with a high intake of cold-water fish, dairy products and whole grains. These foods are excellent sources of omega-3 fatty acids, which support heart and brain health.
However, from a TCM standpoint, this type of diet has a cooling effect and may reduce Yang energy, especially in cold weather or for individuals with weak digestion. Symptoms may include cold limbs and a slow metabolism.
Incorporating warming foods such as onions, ginger, and cinnamon helps to counterbalance the cooling effects and maintain digestive function.
Africa
Africa Diets
Sweet-Neutral
Mildly Warming
- Staple foods like grains, tubers and beans, alongside regional meat stews and grilled dishes
- Mostly sweet-neutral or mildly warming to support digestion and energy
- Overemphasis on grilled or spicy foods in some areas may contribute to damp-heat
African cuisine mainly consists of grains such as corn, millet and cassava, as well as root vegetables, which are often served with beans, green leafy vegetables, and local fruits. In some regions, lamb and chicken are often cooked and grilled. The nature of the cuisine is overall peaceful, which can nourish the spleen and stomach, nourish Qi and blood, and is suitable for daily consumption by most people.
However, in some areas, there is a tendency to eat too much grilled meat and spicy sauces, which TCM believes may contribute to dampness and heat generation.
It is recommended that these dishes are paired with locally abundant vegetables and fruits, such as tomatoes, onions, and bananas. Attention should also be paid to adding clear soup appropriately during cooking to maintain balance.
Africa & Middle East
Middle East Diets
Warming
Energising
- Rich in meat and spices; prepared by grilling or stewing
- Warming and energizing, protective in desert climates
- Overuse can lead to dryness and internal heat
Middle Eastern cuisine is hearty and full of spices, making use of lamb, beef, and poultry, which are prepared by grilling or stewing. These foods provide warming energy, which offer protection in dry, cold desert climates.
However, from a TCM view, overconsumption may generate internal heat, dryness, or inflammation.
Pairing with leafy greens, hydrating fruits, and herbal teas can balance the warming effects.
