Damp-Heat and Phlegm in the Body – What It Means and How to Clear It Naturally

1. What Is Damp-Heat and Phlegm in TCM?

In Traditional Chinese Medicine, dampness refers to an internal excess of moisture that causes stagnation, fatigue, and sluggish metabolism.

When this dampness combines with internal heat – from poor diet, stress, or infections – the result is damp-heat. Over time, damp-heat can condense into phlegm, a thicker and more obstructive form of internal stagnation.Damp-heat can affect different organ systems – digestive, urinary, respiratory, or skin – depending on where it accumulates.

2. Typical Symptoms

• A heavy or sluggish feeling in the body
• Sticky or yellowish tongue coating
• Bloating, loose or greasy stools
• Mucus, sinus congestion, or a thick feeling in the throat
• Oily or inflamed skin, acne or eczema
• Dark urine, burning when urinating
• Low-grade heat sensations in the afternoon
• Fatigue and lack of clarity (“brain fog”)

3. Why It Develops

The main reason for damp-heat is a weak digestive system, especially a weak Spleen Qi. When digestion cannot properly transform food and fluids, residue remains in the system and turns into dampness.If this stagnation persists, internal heat builds up and “cooks” the dampness into phlegm. A diet high in sugar, refined flour, dairy, and greasy foods, combined with stress or lack of movement, accelerates this process.

4. Diet: Clearing Damp-Heat Naturally

The best way to clear damp-heat is to simplify the diet, strengthen digestion, and gently drain excess moisture.

Foods to Include

• Rice, especially as congee or well-cooked – light, gentle, and supportive for the Spleen
• Whole grains such as barley, millet, buckwheat, and rye
• Lightly cooked vegetables – like celery, radish, zucchini, asparagus, or cabbage
• Adzuki or mung beans in small amounts for fluid metabolism
• Aromatic herbs and spices – ginger, fennel, cardamom, mild garlic, caraway
• Soups and stews instead of fried or cold meals
• Warm water and unsweetened herbal teas throughout the day

Foods to Avoid

• White bread, pastries, and refined flour products
• Sugar and sweetened beverages
• Dairy and heavy milk products
• Fried, fatty, and processed foods
• Cold or raw foods and iced drinks
• Excessive red meat or greasy seafood

5. Supportive Lifestyle Practices

• Eat slowly and mindfully, chew thoroughly
• Avoid eating when stressed or rushed
• Exercise moderately – walking, qigong, yoga
• Keep the body warm and avoid damp environments
• Support emotional balance, as stress can generate inner heat
• Get sufficient sleep and rest to let the body transform dampness naturally

6. Example Day Plan

7. In Summary

Damp-heat is the body’s way of signaling overload – too much, too rich, too fast. Simplify.

By choosing rice over refined flour, warmth over cold, and calm over stress, you help your digestion regain its rhythm and your inner landscape clear itself naturally.