Ever notice how your body seems to crave heartier meals, warm drinks, and a slower pace when autumn rolls around? That’s not just the weather talking — it’s your body’s way of syncing up with the season and bolstering itself for the cooler months ahead.
In Traditional Chinese Medicine (TCM), fall marks an important shift. It’s a time to protect your energy, strengthen your defenses, and start letting go of what you don’t need. One of the easiest ways to do that is simply adjusting what (and how) you eat.
Let’s take a look at how tuning into autumn’s rhythm at the table can help you stay healthy and grounded for the months ahead.
Unpacking the Fall Season
In conventional Western medicine, fall is known mostly as the start of cold season. With school in full swing, autumn allergens, and cooler weather, we’re all a little more vulnerable to getting sick.
But in TCM, fall is not just a time of chills and sniffles – it’s a major transition from warm, active yang energy to the restful, yin time of year.
Fall in TCM
Fall is the season of metal in TCM, associated with the Lungs and Large Intestine. These organs govern the body’s defenses (immunity), the skin, and the process of elimination – both physically and emotionally. Just as trees shed their leaves, fall is a time for letting go of what’s no longer needed, clearing space for what matters most.
When the Lung system is strong, we breathe easily, our skin glows, and our immune system stands ready for the colder months. But when it’s weakened, we may experience dry or itchy skin, a lingering cough, low immunity, or even a sense of grief or sadness.
What Does Fall Wellness Look Like?
In TCM, fall is all about protecting your Lung qi and embracing the natural process of release and refinement. This means moisturizing and nourishing your body, fortifying your defenses, and making space for the season ahead.
A balanced fall lifestyle focuses on:
- Moistening foods and herbs to counteract dryness
- Warming soups and cooked meals to protect digestion
- Supporting the Lungs with breathwork and gentle movement
- Letting go of excess — whether that’s clutter, old habits, or unhelpful thoughts
How to Eat for Fall Wellness
To eat with the seasons, we need to both balance the natural environment and support the organ systems for that season. So, in fall, your diet should reflect the season’s shift toward cooler, drier weather. To combat this dryness and cold, TCM recommends moistening, slightly warming foods that support the Lungs, nourish the skin, and strengthen digestion.
Best Foods to Eat in Fall
- Pears
Pears are a classic TCM food for fall. They moisten the Lungs, soothe dryness, and help prevent those pesky autumn coughs. Enjoy them fresh, poached, or cooked into warm compotes. - Root Vegetables
It’s time to take the cold, raw salads of summer off the table. Carrots, sweet potatoes, turnips, and beets nourish the earth and metal elements, grounding the body and supporting healthy digestion. Roast, steam, or simmer them for comforting, warming meals. - White Foods
In TCM, white foods correspond to the Lung system. This doesn’t mean white bread and vanilla ice cream – instead, think naturally white whole foods like daikon radish, cauliflower, onions, garlic, pears, mushrooms, and lotus root. These help strengthen immunity, promote lung health, and clear mild congestion. - Healthy Fats
Moistening foods high in healthy fats like sesame seeds, walnuts, almonds, and avocados help combat dryness from the inside out. They nourish the skin, protect the intestines, and support smooth elimination. - Warming Spices
Ginger, cinnamon, cardamom, and cloves gently warm the body, support digestion, and enhance circulation — all key as the weather cools. Use them in teas, soups, or roasted dishes.
Culinary Herbs for Fall Wellness
In TCM, herbs aren’t just used in formulas — they’re part of everyday cooking, too. In the fall, we reach for herbs that help protect the Lungs, moisten dryness, and build resilience for the cooler, drier months ahead. These warming, aromatic additions can enhance both the flavor of your meals and your seasonal wellness.
- Ginger (Sheng Jiang)
Fresh ginger is warming and aids digestion, making it perfect for fall’s transition. Use it in teas, broths, and stir-fries to keep your qi flowing smoothly. - Asian Pear + Goji Berries (Gou Qi Zi)
These two classic herbs support Lung qi and nourish fluids. Simmer them together for a moistening, immune-supportive dessert or tea. - Astragalus (Huang Qi)
Known for its qi-tonifying properties, astragalus helps strengthen immunity and protect against seasonal colds. Add slices to soups or add a dose of liquid extract to teas.
Cooking Methods for Fall
As the weather cools, it’s time to shift away from raw foods and embrace warm, nourishing meals. Gentle cooking methods like steaming, simmering, roasting, and stewing help protect digestion and prevent internal dryness.
- Steaming keeps foods moist and easy to digest. It also adds moisture to the air in your home which can help hydrate your skin and lungs.
- Simmering soups and broths is ideal for warming and hydrating.
- Roasting seasonal root veggies brings out their natural sweetness and grounding energy.
- Avoid excessive raw, cold, or overly greasy foods that can weaken digestion and lead to dampness or dryness imbalances.
Other Tips for Fall Wellness
- Moisturize from Within
Dryness is one of the biggest challenges in fall. Sip warm herbal teas, eat moistening foods like pears and sesame, and stay hydrated with room temperature water or warm beverages to keep your skin and digestive tract healthy and hydrated. - Take Time to Breathe
Since fall is the season of the Lungs, there’s no better time to start a breathwork practice. Gentle breathing exercises, meditation, or even slow, mindful walks can support your respiratory health, keep asthma flares at bay, and maintain your emotional balance. - Let Go of Excess
Just as trees shed their leaves, this is a powerful time to release what no longer serves you. Consider a simple detox practice, declutter your space, or reflect on habits you’re ready to leave behind.
3 TCM-Inspired Recipes for Fall
Fall invites us to enjoy nourishing, warming meals that moisten, strengthen, and protect. These recipes use seasonal ingredients and TCM herbs to help your body align with autumn’s energy:
- Riesling Poached Asian Pear with Goji Berries and Red Dates— Satisfy your sweet tooth with a healthy dessert that moistens the Lungs, soothes dryness, and boosts your immunity. Add a handful of our Goji and Red Date Blood Revitalizer Tea to the cooking liquid for even more medicinal benefits.
- Okra Stir Fry — This spicy side dish uses okra, a naturally moistening autumn veggie. The extra kick from the chillies help support your immune system to fight autumn colds. Serve over rice or add a lean protein to make it a full meal.
- Braised Daikon with Shiitake Mushrooms — This recipe celebrates the white foods of fall – daikon radish and immune-boosting mushrooms. It balances moisture, supports Lung health, and brings earthy grounding to your meals.
Shift into the Season with Fall-Focused Eating
Eating with the seasons isn’t a trend — it’s an ancient practice and time-tested way to strengthen your health naturally. By embracing fall’s nourishing, moistening, and warming foods, you help your body adapt with ease and prepare for the yin months ahead.
Shop our collection of herbal teas, broths, and Lung-supporting supplements designed to keep you feeling your best in fall, winter, and beyond.