Phlegm-Dampness refers to a state where the body’s fluid metabolism is impaired, causing excess fluids to accumulate internally.

In Traditional Chinese Medicine, the Spleen, Lungs, and Kidneys all play an important role in regulating water balance.

• The Spleen governs the transformation and transportation of fluids from food and drink.
• The Lungs regulate the distribution of fluids throughout the body.
• The Kidneys control water metabolism and fluid excretion.

When any of these functions weaken, water metabolism slows down. Dampness builds up in the body, and over time, this dampness can condense into phlegm.

If you often feel heavy, sluggish, or notice puffiness or excess phlegm, this guide may help you understand what TCM calls Phlegm-Dampness — and how to care for it.

Common signs associated with Phlegm-Dampness in TCM

People with this constitution often notice some of the following:

• Mild or calm personality, but often low in energy
• Heavy limbs and a sense of sluggishness
• Daytime sleepiness
• Excessive sweating
• Edema (fluid retention, puffiness, or swelling)
• Nausea
• Excess saliva or phlegm in the mouth
• Reduced or scant urination
• Feeling worse on rainy or humid days
• Loose or sticky stools
• Cravings for sweet, rich, or greasy foods
• Tongue with teeth marks on the sides (often with a thick, greasy coating)

Additional signs sometimes linked to menstruation and fertility (if applicable):

• Irregular menstrual cycles
• Menstrual cramps
• Difficulty conceiving

Note: These signs are based on Traditional Chinese Medicine and may also be present in other health conditions. Please look after yourself and check with your doctor or healthcare provider if you have any concerns.

Causes of Phlegm-Dampness in TCM

Phlegm-Dampness may develop when fluid metabolism slows down due to weakened organ function or lifestyle habits. Common contributing factors include:

• Emotional stress that disrupts the body’s Qi flow
• Weak or sluggish digestion (often related to Spleen Qi deficiency)
• Lack of physical activity
• An imbalanced diet, especially excess cold foods and drinks, sweets, or greasy/heavy foods
• Eating late at night, which burdens digestion
• Smoking or excessive alcohol consumption

Daily Self-Care Tips for Phlegm-Dampness

• Make exercise a habit: Regular movement and light sweating help circulate Qi, improve fluid metabolism, and release excess dampness from the body. Activities like walking, tai chi, yoga, or light jogging are all beneficial.
• Avoid overeating and limit damp-producing foods: Limit sweets, fried foods, greasy meals, and alcohol, which create more dampness.
• Be mindful of fluid intake: Stay hydrated, but avoid overdoing cold drinks, which may burden digestion and contribute to dampness.
• Choose foods that support balance: Incorporate ingredients that promote Qi circulation, drain dampness, and gently warm the body. See below food examples.

Foods that help Phlegm-Dampness

-Foods that Help Drain Dampness

Foods that gently support the elimination of excess fluids:

• Soy beans
• Adzuki beans
• Black soybeans
• Fava beans
• Edamame beans
• Corn
• Cherry
• Shirasu fish (Whitebait fish)
• Chinese quince
• Udo (Aralia cordata)
• Parsnip

-Foods that Promote Qi Flow

These help circulation, reduce stagnation, and ease heaviness or bloating:

• Tangerine peel (chén pí)
• Onion, Spring onion, Leek
• Peas
• Perilla leaf
• Mandarin orange
• Jasmine
• Fresh ginger
• Turmeric
• Mustard seeds
• Cinnamon

-Foods That Relieve Phlegm & Cough

Soothing foods that help clear phlegm and ease respiratory symptoms:

• Crown daisy
• Soymilk

Phlegm-Dampness Self-Care Summary

Move daily, limit dampness-producing foods, and enjoy light, warming meals. Small daily habits help clear dampness and bring back lightness and clarity.