In traditional Chinese medicine (TCM), most fruits are considered cold foods, and excessive consumption can lead to discomfort, especially for those with weak spleen and stomach. Eating fruits can easily cause indigestion, bloating, and diarrhea. However, this does not mean that TCM does not allow fruit consumption at all, but with a few rules that help to reduce the chances of causing symptoms.
1. Avoid large portion of fruits
A daily portion of fruit equivalent to a fist is sufficient to provide the necessary nutrients for daily life. This portion is approximately the size of one or half a bowl of rice. You may combine 1-2 types of fruits, and there’s no need for a wide variety in a day. It is not recommended to consume fruits as a proper meal or as a substitute for vegetables.
2. 2. Avoid eating fruits too late
It is advisable not to eat fruits before bedtime. At that time, the body is at a resting state, stomach functions are slower compared during daytime. Therefore, eating at this time may affect sleep quality. The sugar from fruits may cause sudden rise in sugar level which will cause difficulty falling asleep.
3. Do not eat fruits straight from the fridge
For individuals with weak spleen and stomach, cold food may cause stomach ache and other issues, while consuming fruits that are straight out from the fridge may worsen the issue. To avoid the symptoms, it is recommended to let the fruits reach room temperature before consuming.
4. Avoid juicing fruits
Consuming the whole food is better than juicing them. The juicing process can destroy many nutrients and filter out fibre that the body needs. Besides that, juicing also needs more fruits and this might lead to overconsumption. So, eating whole fruits is preferable for obtaining more nutrients.
5. Avoid over consume dried fruits
Dried fruits, like raisins and apricots, may lack the fresh fruits’ cold nature, and they preserve nutrients well. However, they can be addictive and, if consumed in excess, lead to an over intake of sugar.
6. Choose seasonal and local fruits
Eating fruits that are in season and locally sourced is recommended. Imported or out-of-season fruits often undergo freezing and storage processes, increasing their cold nature and placing additional burden on the spleen and stomach.
In summary, balancing regular meals with vegetables and fruits is important.
However, not everyone is suitable for fruit consumption, especially those with chronic illnesses or diabetes.
Before adding any fruits into your diet, consider your body constitution, observe your body condition after taking fruits, then adjust the timing and portion of fruit as above suggestions. This will help to improve your digestive system, unless otherwise advised by your TCM practitioner.
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简体中文 (Chinese (Simplified)) 
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