Eating with the Seasons: TCM Tips for Late Summer

Did you know there are five seasons in Traditional Chinese Medicine (TCM)?

The fifth season, late summer, is considered a season of its own because it has so much importance. It is a major time of transition, nourishment, and preparation. It’s the time between the yang energy of summer and the yin quiet of fall, a brief but essential moment to pause and center ourselves.

This season is governed by the Earth element and the digestive organs: the Spleen and Stomach. Late summer reminds us to care for our digestion, ground our energy, and strengthen our center before moving into the cooler, dryer months ahead.

So, what to eat in late summer to feel balanced and supported? Let’s take a closer look at how to live and eat in tune with the fifth season, according to TCM.

Unpacking the Late Summer Season

In the West, we tend to glide from summer to fall without noticing the shift. But according to Eastern medicine (and nature’s own rhythm) late summer has its own energy.

In TCM, this season is all about grounding and nourishing. It’s a time to simplify, stabilize, and support our digestive system—both through our lifestyle and what we eat. By aligning our diet and habits with the energy of late summer, we help build a strong foundation for the rest of the year.

Late Summer in TCM

Late summer is associated with the Earth element and the Spleen and Stomach organ systems. In TCM, the Spleen is responsible for transforming food into usable energy and sending it throughout the body. It also governs mental clarity and emotional stability.

When the Earth element is balanced, we feel grounded, nourished, and steady. When out of balance, symptoms like bloating, fatigue, brain fog, food cravings, and excessive worrying can arise.

What Does Late Summer Wellness Look Like?

When the Spleen and Earth element are strong, we feel focused, nourished, and supported. Digestion runs smoothly, and your energy is steady and reliable. Those with a balanced earth element also experience a sense of harmony and inner calm.

But when the Spleen system is weakened (often due to overindulging in cold, raw, fried, or overly sweet foods) imbalances can show up. You may notice bloating, loose stools, heaviness, fatigue, or sugar cravings. Emotionally, you may feel ungrounded or stuck in cycles of overthinking and worry.

To stay well in late summer, TCM recommends simple, steady habits such as:

• Eating warm, mildly sweet, and easy-to-digest foods to strengthen the Spleen
• Favoring cooked over raw meals to support digestive fire
• Slowing down and eating mindfully
• Staying hydrated with warm or room temperature liquids

How to Eat for Late Summer Wellness

Late summer is a time to simplify your meals and return to foods that are warm, nourishing, and gentle on the Spleen and digestive system. By focusing on cooked, mildly sweet foods and avoiding extremes in flavor, temperature, and portion size, you support your digestive fire and stay balanced as the seasons begin to shift.

Best Foods to Eat in Summer

• Naturally Sweet Vegetables
  Late summer is harvest season, and vegetables like sweet potato, squash, and corn are at their peak. These mildly sweet, earth-toned vegetables are perfect for nourishing the Spleen and transitioning into more autumn-focused foods.
  
• Warm, Cooked Grains
  Grains are a cornerstone of late summer eating. Millet, rice, and oats are all excellent choices for building qi (energy) and supporting a steady metabolism. Unlike heavy or overly refined carbs, these whole grains offer balanced nourishment without overwhelming the digestive system. In TCM, warm porridge or rice congee is a traditional way to strengthen the Spleen, especially when paired with warming herbs like ginger or cinnamon.
  
• Light Proteins and Legumes
  Late summer calls for proteins that are easy to digest and not too rich or greasy. While light meats like chicken and fish are great, consider upping your intake of legumes like lentils, chickpeas, and adzuki beans. They offer a satisfying plant source of nourishment that’s gentle enough for sensitive digestion. Root vegetables like carrots and beets provide additional fiber and support. Pro Tip: To avoid creating dampness or bloating, cook legumes thoroughly and combine them with warming spices and well-cooked grains.
  
• Cooked, Seasonal Fruits
  While summer was the time for juicy, raw fruits, late summer invites us to enjoy them cooked. Poached pears, stewed peaches, and baked apples offer the sweetness the Spleen thrives on (without the cold, damp energy that can weaken digestion). Warming spices like cinnamon, ginger, or clove make these fruit dishes even more supportive of your digestive health and perfect for dessert or breakfast from now through winter.

Culinary Herbs for Late Summer Wellness

TCM uses herbs in everyday cooking to enhance both flavor and function. During late summer, the goal is to support digestion, stabilize energy, and prevent dampness.

• Fresh Ginger (Sheng Jiang)
  Fresh ginger warms the digestive system, reduces bloating, and helps transform food into usable energy. Use in stir-fries, soups, or as a simple tea. Dried Ginger and Palm Coconut Herbal Tea is a great choice if you’re experiencing bloating.
• Fennel (Xiao Hui Xiang)
  Fennel is a gently warming herb that helps regulate digestion, reduce bloating, and relieve abdominal discomfort – the perfect choice for late summer. It supports the Spleen by promoting the smooth movement of food and qi through the digestive tract. Use crushed fennel seeds in soups, stews, or teas to ease sluggish digestion.
• Chinese Yam (Shan Yao)
  This starchy root strengthens the Spleen and Stomach and helps reduce fatigue or weakness. Add it to soups or porridges.

Cooking Methods for Late Summer

Late summer meals should be warm, moist, and easy to digest. Save the raw recipes for next summer and switch to gentle cooking methods that enhance flavor while supporting your Spleen and Stomach.

• Steaming and simmering help keep foods moist and gentle on digestion.
• Stir-frying with a small amount of healthy oil is also great this time of year.
• Light soups and stews are ideal for grounding and building digestive strength.
• Avoid excessive raw, cold, or overly greasy foods, which can weaken the digestive system and create internal dampness.

Other Tips for Late Summer Wellness

• Eat slowly and chew well
  Digestion begins in the mouth! Slow, mindful eating helps your body absorb nutrients and reduces the burden on the Spleen.
  
• Avoid the urge to overeat
  Too much food (especially rich or sweet dishes) can damage the Spleen and lead to sluggishness. Stick to moderate portions or more frequent, smaller meals.
  
• Avoid excessive sugar and dairy
  These foods can build up dampness in the body and sabotage your digestion in late summer. Choose naturally sweet foods instead (like dates or stewed fruits).
  
• Support digestion with warm teas
  Sip warm ginger or digestion teas after meals to support the digestive process and reduce bloating.

3 TCM-Inspired Recipes for Late Summer

Late summer is the perfect time to enjoy comforting, gently spiced meals that strengthen your center and nourish your digestion. These recipes use seasonal ingredients and classic herbs to help your body find balance and stability.

1. Spiced Poached Pears with Cinnamon and Ginger (Tip: replace the apple juice with Root+Spring Herbal Broth and Soup Mix for Health and Immunity) 
2. Yellow Split Pea and Millet Cakes with Carrot Miso Sauce
3. Vegan Golden Milk Turmeric Latte + Huang Qi (Astragalus) Liquid Extract

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Balance Your Plate in Late Summer and Beyond

Eating with the season helps us stay connected to nature’s rhythms and supports the organ systems that need attention most.

When you’re wondering what to eat in late summer, think warm, simple, and slightly sweet. Choose foods and herbs that support your Spleen, steady your energy, and prepare you for the season ahead.

Explore our collection of herbal soups, teas, and supplements to support your mind and body in late summer, so you can thrive in autumn and winter.