What Do Chinese People Eat When They Have Diarrhea?

According to Traditional Chinese Medicine (TCM), the spleen is the central organ of digestion, and a healthy 'digestive fire' is crucial for processing food efficiently. When faced with diarrhea, many Chinese people turn to food therapy, prioritizing warm, easily digestible, and restorative foods to soothe the gut, rebalance the body, and restore health.

Quick Summary

Chinese dietary wisdom for diarrhea focuses on nourishing and easy-to-digest foods, avoiding cold, raw, or greasy items. Key staples include warm congee, plain steamed vegetables, and hydrating broths. Food therapy principles guide the selection of foods with specific properties to aid recovery and restore balance.

Key Points

• Congee is the primary food: This simple, watery rice porridge is highly digestible, hydrating, and binds loose stools, making it an ideal remedy.

• Warm foods are preferred: Traditional Chinese Medicine emphasizes eating warm, cooked foods and avoiding cold or raw items to preserve the body's 'digestive fire'.

• Bland and simple is best: Steamed eggs, clear chicken or beef broths, and plain white rice are favored for their gentle nature on an upset stomach.

• Avoid irritants and high fiber: Spicy, greasy, fatty foods, as well as dairy and raw vegetables, are typically avoided as they can worsen diarrhea symptoms.

• Ginger is a common addition: Slices of fresh ginger are often added to congee or broths for its warming and stomach-calming properties, according to TCM principles.

• Dietary recovery is gradual: After initial relief, foods are reintroduced slowly, starting with simple additions like lean protein and soft vegetables to prevent relapse.

Traditional Chinese Dietary Principles for Diarrhea

Traditional Chinese Medicine (TCM) views the body's internal functions, including digestion, through a holistic lens. When diarrhea occurs, it's often attributed to an imbalance, such as a weakened Spleen Qi or an excess of 'dampness' or 'cold' in the digestive system. The dietary approach is centered on restoring balance rather than just alleviating symptoms. This involves consuming warming, nourishing foods that are easy on the stomach and avoiding those that are difficult to digest or considered 'cooling'.

The Role of Congee in Diarrhea Relief

Congee, or Chinese rice porridge, is arguably the most famous and widely consumed food in China for soothing an upset stomach. This dish is made by simmering rice for a long time in a large amount of water or broth until it breaks down into a thick, mushy consistency.

Why congee works:

• Easy Digestion: The long cooking time breaks down the rice completely, making it incredibly easy for the compromised digestive system to process.
• Hydration: Cooked with ample fluid, congee helps rehydrate the body, which is essential to counteract the fluid loss associated with diarrhea.
• Binding Effect: The soluble fiber in white rice helps to firm up loose stools, promoting more regular bowel movements.
• Nourishing and Soothing: The warmth and consistency of congee comfort the stomach lining and provide a gentle source of energy when appetite is low.

Simple congee is often served with a pinch of salt. As the stomach recovers, small, easily digestible additions can be made, such as slices of fresh ginger to aid digestion or plain shredded chicken for protein.

Other Soothing Chinese Foods for Diarrhea

Besides congee, several other foods and ingredients are traditionally consumed to help with diarrhea. These choices align with the TCM principle of promoting warmth and nourishment while avoiding irritation.

• Broth: Clear broths, often made from chicken or beef marrow, are excellent for rehydration and providing vital nutrients without taxing the digestive system. Ginger is often added for its warming properties.
• Steamed Eggs: A delicate, savory steamed egg custard (鸡蛋羹, jī dàn gēng) is a gentle, protein-rich dish recommended for those feeling unwell. It is prepared with a simple ratio of egg to warm water, creating a smooth, pudding-like texture.
• Plain Noodles and Rice: Simple, boiled white rice or refined flour noodles are often part of a bland diet for an upset stomach. Unlike whole grains, these refined starches are low in fiber and easy to digest.
• Boiled Vegetables: Soft, cooked vegetables, such as carrots, asparagus, or squash, are good sources of vitamins and minerals. It is important to cook them thoroughly and remove any skin or seeds to reduce fiber content.
• Black Tea: Unlike caffeinated beverages that can be irritating, black tea is sometimes recommended for its binding properties, which can help firm up stools.

Foods and Substances to Avoid

When recovering from diarrhea, Chinese dietary wisdom advises against certain foods that can aggravate the digestive system.

• Cold and Raw Foods: These are believed to 'extinguish the digestive fire' and weaken the spleen. This includes cold drinks, ice cream, salads, and raw fruits.
• Spicy and Greasy Foods: These can further irritate the stomach and intestines. This means avoiding dishes with excessive chili, oil, or fermented black beans.
• High-Fiber Foods: While healthy normally, high-fiber foods like whole grains, nuts, and certain raw vegetables can be too difficult for a sensitive gut to handle.
• Dairy Products: Many Chinese people are lactose intolerant, and dairy can worsen diarrhea. It is best to avoid milk, cheese, and other dairy products until symptoms subside.

Chinese vs. Western Approaches to Diarrhea Diet

While both Chinese and Western dietary approaches for diarrhea share the goal of soothing the gut, their underlying philosophies differ significantly. This table compares the two perspectives based on common practices.

Feature	Chinese Approach (TCM)	Western Approach (BRAT)
Core Philosophy	Balancing 'yin' and 'yang', warming the 'digestive fire', and nourishing the spleen.	Providing easily digestible, low-fiber foods to bind stools and reintroduce nutrients.
Primary Staple	Congee (rice porridge) is the cornerstone, providing hydration and easy-to-absorb energy.	The BRAT diet (Bananas, Rice, Applesauce, Toast) focuses on binding, low-fiber foods.
Temperature of Food	Emphasis on warm, cooked foods and beverages to support digestive fire.	No specific temperature rules, but bland foods are preferred. Warm tea is often suggested for hydration.
Use of Herbs	Integrates therapeutic herbs like ginger, tangerine peel, and sometimes more complex herbal formulas to address the root cause.	Focuses on simple, low-irritant foods. Herbs are generally not a standard part of the protocol, though some might use ginger.
Key Food to Avoid	Cold, raw, spicy, and greasy foods that create 'dampness' or 'heat'.	High-fiber, dairy, fatty, and spicy foods that can aggravate the GI tract.

Restoring Gut Health After Diarrhea

After initial symptoms subside, a gradual and mindful reintroduction of foods is key to preventing a relapse. TCM emphasizes the importance of strengthening the Spleen Qi and clearing any remaining 'dampness'.

Post-Recovery Diet Tips:

• Introduce Mild Flavors: Gradually move from plain congee to versions with added lean meat (like shredded chicken) and vegetables (like cooked carrots or winter melon).
• Incorporate Probiotics: Some Chinese traditions include fermented foods like miso to help restore healthy gut flora, aligning with modern understanding of probiotics.
• Small, Frequent Meals: Eating smaller portions throughout the day is less taxing on the digestive system than three large meals.
• Continue Drinking Warm Fluids: Persisting with warm water, ginger tea, or broth can continue to support the digestive system and overall hydration.

Conclusion: A Holistic Path to Recovery

For Chinese people, addressing diarrhea is not just about stopping symptoms, but about restoring overall digestive harmony. The reliance on simple, nourishing, and warm foods like congee, broths, and steamed eggs is a time-tested approach rooted in Traditional Chinese Medicine principles. By prioritizing foods that are gentle on the stomach and avoiding those that can cause irritation, this dietary wisdom provides a practical and effective path to recovery. While Western approaches share similarities, the cultural emphasis on food as medicine and the holistic balancing of the body's internal state are distinguishing features of the Chinese method. The next time you face a digestive issue, consider adopting some of these soothing techniques from traditional Chinese food therapy.

Visit the Cleveland Clinic's page on diarrhea for more general information and Western medical advice.

Frequently Asked Questions

Why is congee so effective for diarrhea?

Congee, or rice porridge, is highly effective because it is bland, easily digestible, and very hydrating. The cooked-down rice has a binding effect that helps to firm up stools, while the high water content helps replenish lost fluids, a crucial step in recovery.

Can I use brown rice instead of white rice for congee?

While brown rice is often healthier, white rice is typically recommended for congee when treating diarrhea because it has less fiber and is easier to digest. Once recovery is underway, you can gradually reintroduce brown rice.

Are there any Chinese herbs for diarrhea?

Yes, Traditional Chinese Medicine uses specific herbal formulas like Shenling Baizhu San (SBS) for chronic diarrhea, and common food-based herbs like fresh ginger and tangerine peel for their therapeutic properties. However, it is advisable to consult a TCM practitioner before using complex herbal formulas.

Why do Chinese people avoid cold food when sick?

In TCM, cold and raw foods are believed to 'dampen the digestive fire,' or weaken the body's ability to process food efficiently. This can exacerbate symptoms like bloating, loose stools, and fatigue, so warm, cooked foods are preferred.

Is soy sauce safe to eat with diarrhea?

Plain soy sauce in moderation is generally considered safe. However, heavily fermented or spicy sauces are best avoided as they can irritate the digestive system.

What kind of broth is recommended?

Clear, lightly seasoned chicken or beef broth is recommended. It is a great way to stay hydrated and get nutrients without the added fat and spices that can be found in heavier soups.

How long should I stick to a bland Chinese diet?

You should continue with the bland, gentle diet until your diarrhea symptoms have fully subsided. Afterwards, reintroduce your normal diet gradually, starting with small, frequent meals and adding more complex foods over a few days.