In Traditional Chinese Medicine (TCM), breakfast is considered a critical meal that should be easy to digest, warm, and packed with gut-friendly nutrients.
Cold or raw foods can weaken digestion, while heavy, greasy foods can make us feel sluggish and fatigued. Instead, a warm, balanced breakfast helps energize the body, support digestion, and promote overall well-being.
The Spleen & Stomach: The Foundation of Digestion
In TCM, the Spleen and Stomach work together in a yin-yang relationship to process food and extract Qi (vital energy) from what we eat.
“The Spleen likes dryness, while the Stomach prefers moisture. The Spleen governs the upward movement of energy, while the Stomach directs energy downward. They rely on each other to properly digest and absorb nutrients.”
— Henry C. Lu, Chinese Natural Cures
When the digestive system is strong, the body thrives. When it’s weak, we may experience bloating, fatigue, poor appetite, or sluggish metabolism.
A Perfect Breakfast: Congee (Rice Porridge)
One of the easiest and most nourishing breakfasts in TCM is congee—a simple, warm rice porridge that supports digestion and helps the body recover from illness, fatigue, or poor appetite.
Why Congee?
- White rice is neutral, slightly sweet, and acts as an energy tonic
- Supports Spleen & Stomach function
- Gentle and easy to digest, especially if digestion is imbalanced
- Hydrating, warming, and deeply nourishing
Simple Congee Recipe
Ingredients:
- 1 cup white rice (rinsed)
- 6-7 cups water or chicken broth
Optional Toppings (choose a few):
- Poached egg
- Tamari (soy sauce or coconut aminos)
- Sliced green onion or fresh cilantro
- Salt & pepper
- Kimchi, bacon, or meat chunks
- Bee pollen, bean sprouts, sautéed mushrooms
Instructions:
- Rinse the rice in a fine mesh strainer until the water runs almost clear.
- Combine rice and 6 cups of broth/water in a large pot.
- Bring to a boil, then reduce to a gentle simmer.
- Cook for at least 60 minutes, stirring occasionally until the rice breaks down into a porridge-like consistency. Add more liquid if needed.
- Scoop into bowls and add your favorite toppings!
- Store leftovers in the fridge and use them within a few days.
TCM Wisdom for a Stronger Digestive System
- Choose warm, cooked foods over raw or cold options
- Eat mindfully and avoid rushing meals
- Focus on nourishing, simple meals to strengthen the Spleen & Stomach
- Avoid excessive dairy, sugar, and greasy foods that weaken digestion
Start your day with a warm, healing bowl of congee, and feel the difference in your digestion, energy, and overall well-being!
