Staying Healthy in the Autumn with Traditional Chinese Medicine: Foods and Recipes

child delighted at autumn leaves As the crisp air of fall settles in, our bodies naturally crave warmth and nourishment. In Traditional Chinese Medicine (TCM), this season is closely linked to the Metal element, which governs the Lungs and Large Intestine. The shift in weather can leave these organs—and our skin—more vulnerable to dryness, making it especially important to choose foods that support and protect our respiratory and digestive systems.

According to Traditional Chinese Medicine, autumn is a time for organization, setting boundaries, and letting go—both physically and emotionally. The Metal element embodies these qualities, helping us adapt to change while maintaining clarity and structure in our lives. When the Lungs are out of balance, we might notice symptoms such as dry skin, coughing, or even eye issues. The health of the Lungs and Liver is closely connected in the Five Element theory. The Liver meridian opens to the eyes, and is the primary flow of energy for overall vision health.

The Lungs have a Mother-Child relationship with the Liver. For example, a deficiency in the Lung meridian can disrupt the flow of nourishing blood from the Liver, leading to symptoms like dry eyes, blurred vision, and fatigue. These imbalances can sometimes be linked to conditions such as Lung Yin deficiency, which can be accompanied by Liver Blood deficiency. Lung Yin deficiency can lead to dryness of the skin and eyes, red, irritated eyes, blurred vision, coughing, and an increased risk of lung-related cold symptoms.

Some respiratory infections that originate in the lungs, such as histoplasmosis, can spread to the eyes and lead to vision loss.¹

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Chinese Medicine’s Perspective on Autumn

Fortunately, TCM offers a holistic approach to the fall season, emphasizing warming, moistening foods and mindful lifestyle choices. In the next section, we’ll explore some classic fall recipes and simple tips to help you stay balanced and vibrant as the days grow cooler.

In Traditional Chinese Medicine (TCM), fall foods should be warm, moistening, and nourishing to combat dryness and support the lungs and large intestine. Key foods include root vegetables such as sweet potatoes and carrots, pungent vegetables such as garlic and ginger, onions, scallops, radishes, watercress, and moistening fruits such as pears and apples. Avoid raw, cold foods and focus on cooked, gentle meals like soups, stews, and congee.²

Other beneficial foods include: walnuts, persimmons, black sesame seeds, and apples.

Foods to Limit or Avoid During the Fall

Raw and cold foods can burden the digestive system.
Limit intake of sugar, sweets, and processed foods.
Avoid overly dry and fried foods.
Avoid excessive dairy intake, as it can cause dampness.
Drink plenty of fluids.

Preparation and Cooking Methods

Cook foods thoroughly to make them easier to digest and more warming.
Prioritize gentle cooking methods like steaming, stewing, braising, and simmering.
Consider dishes like congee, soups, and stews, which are hydrating and nourishing.
You can also cut up root vegetables and let them roast in the oven. First, put a small amount of olive oil and salt to taste before roasting. You can include raw garlic by slicing the tops before roasting.

Recipes for Balance in the Autumn

French Peasant Stew Recipe

A simple stew packed with flavor and nutrients. Feel free to vary the vegetables with the season. You can swap red potatoes and bell peppers for the cauliflower, if you like.

Dulse is a reddish brown, tasty sea vegetable, high in potassium, phosphorus, iron, Vitamin C, protein, and also has Vitamin B12. Eating dulse and other sea vegetables is a great way to get minerals and vitamins. Serves 4-6.

1 1/4 cups chickpeas, presoaked overnight
3 1/2 cups water
4 bay leaves
1 strip dulse
1 tablespoon extra virgin olive oil
6 cloves garlic, sliced
1 cup sliced red onion
1 ½ cups sliced carrots
3 cups cauliflower, cut into bite-sized pieces
1 tablespoon dried basil
1/2 teaspoon black pepper
1/2 teaspoon cardamom
1/4 teaspoon dried cloves
1/4 teaspoon unrefined sea salt

Drain and rinse beans well.
Bring the beans, water, dulse, and bay leaves to a boil in a 4-quart stockpot. Reduce the heat to medium-low. Cover and simmer for 30 minutes, or until the beans begin to soften.
In a medium skillet, heat the oil; add and sauté garlic, onions, cauliflower, and carrots for 5 minutes, or until brightly colored. Add sautéed vegetables to the beans. Simmer for 15 minutes, or until the beans and vegetables are as tender as you like. Add basil, cardamom, cloves, salt, and pepper.
Taste and adjust the seasonings, if desired.
Ladle into bowls and serve.

Roasted Garlicky Red Potatoes Recipe

Delicious and very nourishing for kids of all ages, potatoes taste great roasted with garlic. All fruits and vegetables contain carotenoids, which are potent antioxidants. Keeping the peels on the red potatoes also enhances their nutritional value. Serves 4-6.

8 cups, red potatoes, rinsed, unpeeled, sliced into 1/4-1/2 inch slices or bite-sized cubes
10 cloves garlic, sliced
2 teaspoons unrefined sea salt
2 tablespoons extra virgin olive oil or enough to lightly coat the potatoes
½ cup coarsely chopped parsley or cilantro

Preheat oven to 400 degrees.
Put potatoes into a mixing bowl with oil, garlic and salt. Mix well. Transfer to a large covered baking dish.
Cover and bake for one hour, or until potatoes are tender. Adjust the seasonings, if desired.
Garnish with parsley and serve.

Protecting Your Lung Health

Shield your lungs from harsh, cold, and dry air. In especially chilly climates, wearing a scarf or mask over your nose and mouth can help.
If your environment is particularly dry, consider running a humidifier at home to maintain air moisture.
Since the lungs are especially sensitive to emotions like grief and sadness, it’s crucial—especially for those with asthma or weaker immunity—to acknowledge and process these feelings for overall well-being.³
Understand your body’s constitution, which involves balancing dryness and dampness, as well as heat and cold. For example, individuals with a Liver constitution may feel warmer, while those with a Spleen constitution might experience more cold or dampness. Knowing your unique makeup helps guide dietary choices.
Practice mindful breathing. Stress or anger often leads to shallow breaths, so make a habit of taking slow, deep breaths.
Maintain a tidy and orderly environment to support respiratory health.

Suggested Supplements

Winter Blend 120 Vegan Capsules – combination of high quality nutrients to help boost and maximize immune system support during the Fall and Winter months

Dr. Grossman’s Complete Eye Formula 2oz (oral spray)

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Advanced Eye and Vision Support / Meso Plus Combo (3 month supply)

Eagle Vision 100 caps 500mg each – supports the Kidney and Liver meridians, helps nourish the blood and benefits eye health.

Jason’s Famous Respiratory Defense 2oz, formerly Cold & Flu Formula

Kidney Support Tonic 4 oz (KID10)

Ginseng, American, 2 oz

ImmunoBalance Formula (2 oz tincture) – Proprietary Extract Blend: Reishi fruiting body, Astragalus root, Chaga sclerotium, Turkeytail fruiting body, Eleuthero root, Ginger rhizome, Elderberry fruit, Cordyceps fruiting body.

ReVision Formula (wild-crafted herbal formula) 2 oz – based on classic Chinese medicine Liver tonic formula to help support healthy circulation and blood flow throughout the eyes and body.