While heart-healthy diets and fiber intake often take center stage, the importance of nourishing your spleen is frequently overlooked. While diet alone cannot cure a struggling spleen, providing the right nutrients can significantly bolster your immune system's function. This article explores the vital role of the spleen, the impact of diet on its health, and specific foods to incorporate for optimal spleen function.
The Spleen: An Undervalued Organ
The spleen, though often overlooked, is an essential organ with multiple functions. It filters the blood, removes old or damaged blood cells, and aids in fighting infections. Although it's possible to live without a spleen, its contribution to overall health is undeniable. Acerra emphasizes that a spleen in optimal condition is crucial for maintaining overall health and vitality. Neglecting the spleen can lead to increased susceptibility to infections, fatigue, poor digestion, and a weakened immune system. Proactive spleen care through proper nutrition can significantly boost overall well-being.
Dietary Guidelines for Spleen Health
Embrace a Rainbow of Foods
Acerra advises nourishing the spleen with a variety of foods, including leafy greens, juicy berries, and colorful bell peppers.
Limit Sugary and Processed Foods
Acerra warns that excessive consumption of sugary or processed foods can harm the spleen, leading to inflammation and weakened function. Maintaining stable blood sugar levels offers benefits beyond just spleen health.
Cultivate Gut Health
Acerra emphasizes the connection between gut health and spleen health, recommending the incorporation of gut-healing foods like fermented vegetables, kefir, and bone broth into the diet. In Chinese medicine our gut health relates directly to the Spleen. It is the central aspect of the digestive process and in many ways the central aspect of our overall health and wellbeing. There was a school of thought in Chinese medicine saying when the Spleen is healthy then all other diseases are kept away.
Read also: Healthy food access with Highmark Wholecare explained.
Incorporate Superfoods
Acerra suggests that superfoods, packed with nutrients and healing properties, can provide multiple health benefits.
Manage Stress
Acerra notes that chronic stress can negatively impact the spleen by weakening the immune system and causing imbalances, stressing the importance of finding stress-reduction techniques.
The Earth Element: Grounding and Centering
Living in harmony with the seasonal environment provides an effortless way to align food choices with pure health and balance. In Traditional Chinese Medicine (TCM), the spleen and stomach digestive pathways are linked to the Earth element, which represents grounding and centering. Earth is balanced when it's neither too damp nor dry, too cool nor too hot. Heat-building practices that nourish the spleen and stomach can naturally alleviate the tendency to retain excess weight. These practices include limiting excessive fats, engaging in heating and centering Yoga asanas, and incorporating fiber-rich ingredients and seasonal vegetables. Small amounts of garlic, onion, scallion, and spicy seasonings can also help boost metabolism.
Common Spleen Imbalance Patterns
Two common patterns are associated with spleen Qi deficiency or stagnation. The first is "Wood attacking Earth," where an overloaded liver drains resources from the spleen, resulting in sluggish digestion. This can lead to symptoms like loss of appetite, loose stools, bloating, and edema. As the spleen becomes further depleted, muscle and tissue weakness can manifest as tenderness, easy bruising, and unexplained fatigue.
The second pattern is the middle burner stress pattern, where emotional upset and constricted breathing create tension in the diaphragm, affecting the stomach fascia. This strain on the stomach, spleen, and liver can cause "Wood attacking Earth" or vice-versa, as the emotional landscape is inextricably linked to the physical body through our organs.
Read also: Healthy Eating on the Run
Late Summer: A Time for Spleen Nourishment
The late summer season, a fifth chapter of the year, marks the transition from summer to autumn. During this time, the body adjusts its internal processes, and digestive metabolism is supported by nurturing the stomach and spleen. This helps prepare the spleen and kidneys to thicken the blood, influencing overall health and warmth during the winter. Beneficial seasonal ingredients to incorporate during late summer include apples, squash, sweet corn, golden potatoes, yams, peas, cauliflower, broccoli, Brussels sprouts, carrots, and beets.
Meal Timing and Planning
Breakfast
The ideal window for stomach activity is between 7-9 am, making it a good time for the first meal. Eating during the spleen window from 9-11 am is also beneficial. Breakfast should be a warming meal with plenty of fiber and protein.
Lunch
Lunch options include steamed vegetable gyoza, falafel plates with hummus and crudités, veggie burgers, warm soba noodle salads, Vietnamese noodles, warm wraps with BBQ tofu, leftover roasted vegetables, warm millet or couscous salads, and African peanut stew. Leftovers from dinner can be repurposed for lunch. Make lunch a mindful experience, free from work or distractions, and incorporate a walk if time allows.
Traditional Chinese Medicine (TCM) and Spleen Qi
In TCM, spleen Qi vacuity often manifests as fatigue, poor digestion, loose stools, and a feeling of heaviness. When damp accumulation occurs, symptoms may include bloating, water retention, cloudy thinking, and a sticky coating on the tongue. Addressing these patterns requires a warm, nourishing diet that strengthens spleen Qi and eliminates dampness.
General Dietary Guidelines in TCM
- Eat warm, cooked foods: Avoid raw, cold, or iced foods and beverages.
- Avoid greasy, fried, and overly sweet foods: These contribute to dampness.
- Eat small, regular meals: Overeating burdens the spleen.
Foods to Strengthen Spleen Qi
- Grains: Brown rice, millet, quinoa, oats (lightly cooked or in porridge).
- Vegetables: Sweet potatoes, carrots, squash, pumpkin, yams, parsnips.
- Legumes: Lentils, chickpeas, mung beans.
- Proteins: Chicken, turkey, eggs, fish (especially cod and haddock).
- Herbs and Spices: Ginger, cinnamon, cardamom, cloves, turmeric (warming spices aid digestion).
- Fruits: Apples, pears, cherries, dates, figs, berries
Foods to Drain Dampness
- Grains: Barley, adzuki beans, and coix seed (Job's tears).
- Vegetables: Asparagus, celery, daikon radish, fennel, turnips, leeks.
- Herbal Teas: Ginger tea, dried tangerine peel tea, lotus leaf tea.
- Seaweed: Kelp and wakame (in moderation).
Foods to Avoid
- Cold, raw foods: Salads, smoothies, iced drinks.
- Damp-producing foods: Dairy, bananas, sugar, refined carbs, and alcohol.
- Hard-to-digest foods: Fatty meats, deep-fried items.
Spleen Health Supplements
Incorporating spleen-friendly foods and smaller, more frequent meals can proactively support the spleen. Supplements can also play a role in strengthening the spleen.
Read also: Mobile Dining Revolution
Vitamin B-12: Essential for red blood cell production, neurological functions, and DNA synthesis. Low B-12 levels can lead to abnormal red blood cells, causing the spleen to overwork.
Vitamin C: Boosts immunity and helps the body absorb iron, preventing anemia and an enlarged spleen.
Iron: Important for hemoglobin production and oxygen transport. Iron deficiency can lead to an enlarged spleen, making it more susceptible to damage.
Vitamin A: Aids in bone growth, cell division, and tooth development. However, excessive vitamin A can damage the spleen.
Red Ginseng: Re-energizes and reinvigorates the spleen, helping it function optimally during stress and anxiety. It also supports the digestive and circulatory systems.
Licorice: May have detoxifying properties and support healthy blood flow, preventing the spleen from being overtaxed with damaged blood cells.
Astragalus: Used in traditional Chinese medicine to boost the immune system and rejuvenate the spleen, especially in cases of appetite loss or fatigue.
Foods That Strengthen the Spleen
Cooking food thoroughly helps it break down easier in the digestive system, reducing the workload for the spleen.
- Vegetables: Broccoli, spinach, peppers, and asparagus.
- Fruits: Bananas, citrus fruits, berries, and apples.
- Whole Grains: Quinoa, oats, barley, and brown rice.
- Starchy Vegetables: Butternut squash and sweet potatoes.
- Legumes and Seeds: Lentils, black beans, pumpkin seeds, and almonds.
- Lean Animal Proteins: Turkey, chicken, fish, and eggs.
Incorporate healthy fats from avocados or olive oil, and limit unhealthy fats, refined sugar, and fast food. Seasoning food with warming herbs like cinnamon, cardamom, pepper, clove, rosemary, turmeric, sage, and garlic may also support a stronger spleen.
Practices for Strengthening the Spleen
Mindful Eating
Eat small meals more frequently to avoid overeating. Eating every two to three hours is ideal. Chew slowly and thoroughly to aid digestion.
Carefully Plan Your Diet
Ensure adequate protein intake to support digestion and nutrient absorption. Incorporate yellow food sources like egg yolks, cantaloupe, summer squash, and soy, as they aid in digestion and are rich in vitamin C.
Reduce Stress Levels
Mitigating stressors through mindful breathing, unplugging from technology, and exercising can protect the spleen from being overworked.
The Spleen in Traditional Chinese Medicine (TCM)
In TCM, the spleen governs digestion and builds nutrition in the form of blood and energy. It relates to organs such as the stomach, small intestine, large intestine, liver, and pancreas. Spleen-related symptoms include fatigue, shortness of breath, chronic tiredness, poor or strong appetite, weight gain, sweet cravings, abdominal bloating, and soft bowel movements or constipation. Conditions explained under a "Spleen qi deficiency" diagnosis include anemia, irritable bowel syndrome, anxiety, functional dyspepsia, Crohn’s disease, reflux, adrenal fatigue, fibromyalgia, amenorrhea, chronic fatigue, weight management issues, hemorrhoids, prolapses, and varicose veins.
Because the spleen is involved with making Blood, women tend to be more susceptible to developing Spleen energy deficiencies.
Dietary Strategies to Support the Spleen in TCM
Increase Warming Foods and Spices
Choosing foods that keep the spleen "warm" is health-promoting. Rice is a low inflammatory food for the gut, with white rice being preferable to brown if gut function is weak. Root vegetables are also supportive. Spices warm the digestion and make difficult-to-digest foods easier on the gut. Spleen-supporting spices include turmeric, ginger, garlic, cinnamon, cardamom, pepper, chili, paprika, basil, oregano, star anise, cumin, coriander, mixed spice, clove, mustard, sage, nutmeg, fennel, and dill.
Specific Foods to Support the Spleen
Include carrot, pumpkin, squash, almond, beef, cherry, chicken, chickpea, coconut, date, eel, egg, fig, ginseng, grapes, ham, lentils, liquorice, mackerel, microalgae, millet, buckwheat, oats, potato, quinoa, rice, sage, sardine, sweet potato, shiitake mushroom, tempeh, trout, venison, yam, turkey, leek, onion, pine nut, shrimp, cabbage, fennel, bone broths, sesame seeds, and walnuts in the diet.
Decrease Spleen-Damaging Foods
Cut out bread, pasta, milk, cheese, sugary foods, ice cream, greasy/fatty foods, processed food, alcohol, and smoothies. Sourdough bread and goat’s milk/cheese may be acceptable in moderation.
Avoid Cooling Foods and Beverages
Avoid green tea, iced drinks, beer, and fermented drinks. Limit fruit intake, especially citrus and melons.
Other Important Considerations in TCM
Eat Regular Meals
Eating more food toward the beginning of the day and avoiding eating after 6-7 pm can improve spleen function.
Create a Relaxed Eating Environment
Eating in a relaxed environment and taking time to rest and digest after meals supports digestion.
Chew Food Well
Eat slowly and chew thoroughly.
Avoid Prolonged Thinking and Cultivate Gratitude
The spleen can be negatively affected by prolonged study or intense thinking. Meditation, relaxation, qi gong, tai chi, and yoga can improve spleen function. Cultivating gratitude for food promotes nourishment and self-love.
The Spleen and Splenomegaly
An enlarged spleen, or splenomegaly, can be caused by a number of factors, including infection and certain diseases. Although there’s not a lot of research on the topic, certain dietary changes may be suitable if you want to avoid medical conditions linked to the condition.
A healthy adult spleen weighs around 0.15-0.44 pounds (70-200 grams). A weight of 0.88-1.1 pounds (400-500 grams) is referred to as splenomegaly. If your spleen weighs more than 2.2 pounds (1 kg), it’s referred to as massive splenomegaly (1).
Underlying Health Issues and Enlarged Spleen
An unhealthy diet is not a known cause of splenomegaly. Still, your diet and lifestyle can increase your risk of other medical conditions that may cause an enlarged spleen.
For example, excessive drinking can cause cirrhosis, a liver condition that can lead to an enlarged spleen.
Nonalcoholic fatty liver disease (NAFLD), which is characterized by excess fat stored in the liver, has also been linked to splenomegaly. Risk factors for NAFLD include obesity, diabetes, high blood fat levels, and metabolic syndrome - all of which can be caused or exacerbated by your diet and lifestyle
Foods to Eat and Avoid for Spleen Health
There are no current recommendations on specific dietary interventions that may reduce the risk of developing an enlarged spleen.
Still, eating a diet that includes plenty of the following foods is likely to improve your overall health and protect against disease:
Fruits: berries, citrus fruits, cherries, bananas, applesVegetables: spinach, broccoli, asparagus, peppersStarchy vegetables: sweet potatoes, butternut squashWhole grains: oats, quinoa, brown rice, barleyHealthy fats: olive oil, avocados, full fat yogurt, unsweetened coconutLegumes: black beans, lentils, chickpeasSeeds, nuts, and nut butters: cashews, almonds, pumpkin seedsAnimal proteins: fish, shellfish, chicken, eggs, turkeySpices and herbs: basil, turmeric, thyme, oregano
Additionally, limiting or cutting out the foods and drinks below can help protect against the development of diseases, including conditions linked to an enlarged spleen:
Sugar-sweetened beverages: soda, milkshakes, iced tea, energy drinksFast food: french fries, burgers, pizzas, tacos, hot dogs, nuggetsSweets: candy, sugary baked goods, ice creamUltra-processed snack foods: chips, crackers, pretzelsProcessed meat products: bacon, salami, tinned ham, sausages
The Spleen Diet: A Clear Bland Diet
In TCM, the best diet is one that nourishes the spleen organ system. It is also often referred to as the Clear Bland Diet. Food is considered a powerful form of medicine that heals the body. The spleen diet in TCM involves eating foods that support the spleen’s function and avoiding those that may impair its function.
The Process of Digestion in TCM
In TCM, the process of digestion is viewed as a complex and multi-stage process involving several organs and systems in the body.
The Spleen
As said above, is the central organ of digestion in TCM. Its main function is to transform food into Qi (vital energy) and Blood. It also helps to transport these substances to different parts of the body.
The Stomach
The stomach is responsible for receiving food and liquids and to decompose and cook these. The stomach is like a pot on a stove. We call it the cooking pot. It needs sufficient fire underneath it to adequately break down the food/liquids.