Cooling Foods in Chinese Medicine: What to Eat When Your Body Runs Hot

8 min read · The counterpart to warming foods

Quick Answer

In Chinese medicine, cooling foods help lower internal heat and restore moisture to the body. They are recommended for people who tend to feel hot, experience night sweats, have dry skin or mouth, break out frequently, or feel irritable in warm weather. Common cooling foods include mung beans, chrysanthemum tea, pear, lotus root, watermelon, and bitter melon. The existing warming foods page at /wellness/foods-that-warm-your-body covers the opposite pattern.

If you have read our guide on warming foods for cold body types, this is the other half of the picture. Chinese medicine divides foods into warming, neutral, and cooling categories based on the effect they have on your internal temperature after digestion. Not the temperature of the food itself, but the thermal direction it sends your body once processed.

Cooling foods are not about eating cold meals from the refrigerator. In fact, Chinese medicine generally recommends cooking cooling ingredients before eating them. The "cooling" refers to the internal effect: these foods may help reduce internal heat, support your body's moisture reserves, and calm an overactive system.

Signs You May Need Cooling Foods

Not everyone needs cooling foods. If your body tends toward cold, these foods may make you feel worse. But if you recognize several of the signs below, cooling foods may help bring you back toward balance.

You may benefit from cooling foods if you experience:

  • ✓Night sweats or waking up hot
  • ✓Dry mouth or throat, especially at night
  • ✓Acne or skin breakouts that worsen in heat
  • ✓Irritability or short temper in warm weather
  • ✓Acid reflux or a burning sensation in your stomach
  • ✓Red eyes or sensitivity to light
  • ✓Constipation with hard, dry stools
  • ✓A red tongue tip or a tongue with no coating
  • ✓Feeling restless or unable to settle at night

These signs often point to Yin Deficiency or Damp Heat patterns in Chinese medicine. You can confirm your body type with our free 5-minute quiz, or explore the Volcanic Spring (Yin Deficient) and Summer Storm (Damp Heat) body type descriptions.

The Cooling Foods List

Here are the most commonly recommended cooling foods in Chinese medicine, grouped by category, with preparation suggestions.

FoodCooling EffectBest ForHow to Use
Mung beansClears heat, drains dampnessDamp Heat, skin breakoutsBoil into soup, 30 min simmer
ChrysanthemumClears heat, calms LiverIrritability, headachesSteep 8-10 flowers, 5 min
PearMoistens, cools lungsDry cough, dry skinSteam with rock sugar, or eat raw
Lotus rootClears heat, stops bleedingAcid reflux, nosebleedsSlice into soup, or juice fresh
Bitter melonStrong heat clearerDamp Heat, summer heatStir-fry with egg, or boil soup
Tremella mushroomMoistens, nourishes YinDry skin, night sweatsCook with goji and rock sugar
WatermelonClears summer heatHot weather discomfortEat fresh, moderate portion
CucumberMild cooling, diureticMild heat, puffinessAdd to salads, but cook if digestion weak
Winter melonDrains heat and dampnessWater retention, acneSlice into soup with ginger
MintDisperses heat, moves qiHeadache, irritabilitySteep as tea, or add to dishes

Cooling Foods by Symptom

Different symptoms benefit from different cooling foods. Here is a quick lookup:

Night sweats: Tremella soup, pear, lily bulb, lotus seed. These moisten from within and may help your cooling system hold water overnight.

Acne or skin breakouts: Mung beans, winter melon, bitter melon, chrysanthemum tea. These clear heat and drain the dampness that pushes through skin.

Acid reflux: Mung bean soup, lotus root, oatmeal, banana. These cool the stomach and help energy move downward instead of upward.

Irritability in heat: Chrysanthemum tea, mint tea, lemon water, rose tea. These cool and move stuck energy, especially Liver heat.

Dry mouth and throat: Pear, tremella, lily bulb, honey in warm water. These replenish the moisture that internal heat has evaporated.

Foods to Avoid When You Run Hot

Adding cooling foods helps, but removing heating foods matters just as much. These are the common culprits that add fuel to internal heat:

✕Spicy food (chili, hot peppers, wasabi)

Directly adds heat. Even a small amount may trigger sweating, reflux, or breakouts in heat-prone people.

✕Excessive coffee

Coffee is heating and diuretic. It pulls moisture out while pushing heat up. For heat types, green tea or chrysanthemum tea is a better morning drink.

✕Alcohol

Alcohol is heating and damp-forming. It may feel relaxing in the moment but worsens both heat and dampness the next day.

✕Heavy greasy meals, especially at night

Grease creates dampness, and dampness traps heat. Late heavy meals are the worst because your body processes them at the same time it should be cooling down for sleep.

A Simple Day of Cooling Eating

Morning
Oatmeal with pear slices and a drizzle of honey. Cup of chrysanthemum tea instead of coffee.
Lunch
Mung bean soup with rice and steamed fish. Add a side of cooked cucumber or winter melon.
Afternoon
Mint tea or lotus seed soup. A small handful of watermelon if in season.
Dinner
Light vegetable soup with lotus root and tremella. Avoid heavy protein. Finish eating by 7pm.

Cooling vs Warming: How to Know Which You Need

The simplest test is your own body temperature preference. If you gravitate toward open windows, cool drinks, and light clothing, your body is likely running warm. If you are always reaching for a sweater and hot tea, you are likely running cold. Most people have a clear tendency in one direction.

QuestionWarming FoodsCooling Foods
Hands and feet usually?ColdWarm or sweaty
Preferred drink temperature?HotCold or room temp
Skin tendency?PaleRed or flushed
Night discomfort?Cold, wants blanketsHot, kicks off covers
Tongue color?Pale with white coatRed with yellow or no coat

If you answered mostly on the right side, this cooling foods guide is for you. If mostly on the left, see our warming foods guide instead. If you are somewhere in the middle, your body type may be a mix, and a balanced approach with seasonal adjustments works best.

Important Note

This guide is for informational and educational purposes only and is not medical advice. If your symptoms are severe, persistent, or worsening, please consult a licensed healthcare provider. Cooling foods may complement but should not replace professional medical treatment. People with cold body types should use cooling foods cautiously, as they may worsen cold symptoms.

Related Articles

Foods That Warm Your Body →

The opposite guide: warming foods for people who run cold.

What Is Qi (Chi) Energy? →

Understanding qi helps explain why cooling and warming foods have different effects.

Foods for Acid Reflux →

A detailed food guide for one of the most common heat-related symptoms.

Frequently Asked Questions

Are cooling foods the same as cold foods?+
No. In Chinese medicine, 'cooling' refers to the internal thermal effect a food has after digestion, not its physical temperature. A bowl of mung bean soup served warm is still a cooling food. An ice-cold piece of roasted lamb is still a warming food. The cooking method matters too: steaming and boiling are more neutral, while deep-frying adds heat. This is why Chinese medicine often recommends cooking cooling ingredients before eating them rather than eating them raw.
Can I eat cooling foods in winter?+
Yes, but in moderation and preferably cooked. If you have a hot body type, you still need cooling foods in winter. The key is adjusting preparation: have warm mung bean soup instead of cold mung bean water. Steam your pear instead of eating it raw. Add a slice of ginger to balance the cooling effect. Your body type does not change with the seasons, but the way you prepare foods can shift to match the weather.
What if I am both cold and hot at different times?+
This is common and usually indicates a mixed body type, such as Yin Deficiency with some Yang Deficiency. In practice, this means you may need warming foods in the morning when you feel cold and cooling foods in the evening when you feel hot. Follow your body's signals rather than sticking rigidly to one category. A practitioner can help you identify which pattern is dominant so you know which direction to lean.

Discover Your Eastern Type

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EastType
10 Foods Your Body Type Will Love
A Practical Chinese Medicine Guide
Chinese medicine identifies 9 body types. Each type has foods that suit it well. This guide covers 10 ingredients used in Chinese medicine traditions for centuries.
myeasterntype.com
1
Ginger
Also known as: Sheng Jiang (Chinese), Shoga (Japanese), Adrak (Hindi), Khing (Thai)

Ginger is the most widely used warming food in Chinese medicine. If your hands and feet tend to run cold, or if you feel heavy and slow after meals, ginger may be one of the simplest things you can add to your daily routine.

Who It Suits

Cold Sensitivity and Low Vitality body types (people who tend to run cold, feel fatigued, or have slow digestion).

What It May Help With
•Warming the body from the inside
•Supporting digestion after heavy or cold meals
•Reducing that heavy, sluggish feeling after eating
How to Use
•Slice 3 to 4 thin pieces of fresh ginger and steep in hot water for 5 minutes. Drink this in the morning, 20 minutes before breakfast.
•Add grated ginger to soups, stews, and stir-fries.
•Avoid ginger late at night if you tend to feel hot when trying to sleep.
Simple HabitReplace your first glass of cold water in the morning with a cup of warm ginger water. This single change can make a noticeable difference in how your digestion feels throughout the day.
2
Goji Berries
Also known as: Wolfberries, Gou Qi Zi (Chinese), Kuko no Mi (Japanese), Boxthorn Berries

Goji berries are small, sweet, red dried fruits that look similar to raisins but have a distinct tart-sweet flavor. In Chinese medicine, they are associated with eye health, liver support, and healthy aging.

Who It Suits

Internal Heat body types (people who tend to feel warm at night, have dry skin, or wake up between 1 AM and 3 AM). Also suitable for people concerned about eye strain from screens.

What It May Help With
•Supporting eye comfort during long screen hours
•Nourishing the body's cooling and moistening functions
•Providing a gentle energy source without caffeine
How to Use
•Eat a small handful (about 15 to 20 berries) as a snack.
•Add to oatmeal, yogurt, or trail mix.
•Steep in hot water with chrysanthemum flowers for a gentle tea.
Simple HabitKeep a small jar of goji berries at your desk. Eat 10 to 15 berries around 3 PM, when afternoon energy dips tend to hit. They provide a mild, steady energy without the crash that comes with sugar or caffeine.
3
Red Dates (Jujube)
Also known as: Chinese Dates, Hong Zao (Chinese), Natsume (Japanese), Injeol (Korean)

Red dates are dried jujube fruits, not related to the Middle Eastern dates you find in most Western supermarkets. They are sweet, slightly chewy, and have been used in Chinese medicine for thousands of years to support calm sleep and steady energy.

Who It Suits

Low Vitality and Stuck Energy body types (people who feel chronically tired, anxious, or have trouble falling asleep).

What It May Help With
•Supporting calm and restful sleep
•Providing a gentle, steady source of energy
•Settling an anxious or overactive mind
How to Use
•Simmer 5 to 6 pitted red dates in water for 15 minutes. Drink the liquid as tea before bed.
•Add to rice porridge (congee) for a nourishing breakfast.
•Eat 2 to 3 dates as an afternoon snack.
Simple HabitBrew a small pot of red date tea in the evening. Let it steep while you wind down, and drink it 30 minutes before bed. Many people notice calmer, more settled sleep within the first week.
4
Black Sesame Seeds
Also known as: Hei Zhi Ma (Chinese), Kuro Goma (Japanese), Gingili (Indian)

Black sesame seeds look like tiny dark pearls and have a rich, nutty, slightly smoky flavor. In Chinese medicine, their dark color connects them to the body's deepest energy reserves. They are associated with healthy hair, skin, and the body's foundational vitality.

Who It Suits

Internal Heat and Blood Stasis body types (people concerned about hair thinning, dry skin, premature aging, or dark circles under the eyes).

What It May Help With
•Supporting hair strength and skin moisture
•Nourishing the body's deepest energy reserves
•Providing healthy fats and minerals
How to Use
•Grind 2 tablespoons of black sesame seeds and mix with a small amount of honey. Eat one spoonful each morning.
•Sprinkle on rice, noodles, salads, or avocado toast.
•Use black sesame paste (similar to tahini but made from black sesame) as a spread on toast.
Simple HabitBuy a small bag of pre-roasted black sesame seeds. Keep it next to your salt shaker. Sprinkle on everything savory. This is one of the easiest ingredients to integrate into Western meals.
5
Mung Beans
Also known as: Lu Dou (Chinese), Ryokuto (Japanese), Moong Dal (Hindi), Green Gram (English)

Mung beans are small, green legumes that cook quickly and have a mild, slightly sweet flavor. In Chinese medicine, they are considered one of the most cooling foods available. They are traditionally eaten during hot summer months to help the body manage internal heat.

Who It Suits

Damp Heat body types (people who tend to feel hot and sticky, have oily skin, breakouts, or acid reflux). Also suitable for anyone during hot weather.

What It May Help With
•Supporting the body's natural cooling processes
•Helping the body process and eliminate excess fluids
•Soothing skin inflammation from the inside
How to Use
•Simmer 1 cup of mung beans in 4 cups of water for 30 minutes until soft. Add a little rock sugar for a simple sweet soup.
•Sprout mung beans at home for fresh, crunchy bean sprouts (takes 2 to 3 days in a jar).
•Cook mung bean soup once a week during summer months.
Simple HabitDuring hot weather, replace one meal per week with a simple bowl of mung bean soup. It is light, cooling, and easy to digest. People who tend to break out in summer often notice their skin calms down within 2 to 3 weeks of eating mung beans regularly.
6
Walnuts
Also known as: He Tao (Chinese), Kurumi (Japanese), Akhrot (Hindi), Nuez (Spanish)

Walnuts look like tiny brains, and in Chinese medicine, this visual resemblance is taken seriously. Walnuts are associated with brain function, memory, and the body's deepest warmth reserves. They are also one of the most accessible ingredients on this list.

Who It Suits

Cold Sensitivity and Internal Heat body types concerned about memory, focus, or lower back discomfort. Also suitable for older adults.

What It May Help With
•Supporting memory and mental clarity
•Warming and strengthening the lower back and knees
•Providing omega-3 fatty acids
How to Use
•Eat 5 to 8 walnuts per day as a snack. Chew thoroughly.
•Add chopped walnuts to oatmeal or yogurt.
•Simmer walnuts in porridge with red dates for a nourishing breakfast.
Simple HabitKeep a small container of walnuts where you work. Eat 5 pieces at 10 AM and 5 pieces at 3 PM. The steady supply of healthy fats supports focus and sustained energy without the spike-and-crash of sugary snacks.
7
Chinese Yam
Also known as: Shan Yao (Chinese), Nagaimo (Japanese), Ma (Korean), Mexican Yam

Chinese yam is a long, cylindrical root with a pale interior. When raw, it feels slippery and slightly sticky when cut. When cooked, it becomes tender and mildly sweet. In Chinese medicine, it is one of the most recommended foods for people with sensitive digestion.

Who It Suits

Heavy and Sluggish body types (people who bloat after meals, feel heavy and tired, or have irregular digestion). Also suitable for anyone recovering from illness.

What It May Help With
•Strengthening digestive function over time
•Supporting steady, consistent energy levels
•Reducing bloating and heaviness after meals
How to Use
•Peel, slice, and stir-fry with a little salt and sesame oil for a simple side dish.
•Cut into chunks and add to soups or stews.
•Slice thinly and steam for 15 minutes. Drizzle with a little honey.
Simple HabitIf you have a sensitive stomach that reacts to raw vegetables, try replacing raw salads with steamed Chinese yam twice a week. Its gentle, starchy nature gives your digestive system a break while still providing nutrients.
8
Chrysanthemum Flowers
Also known as: Ju Hua (Chinese), Kikka (Japanese), Gul-e-Daudi (Hindi)

Dried chrysanthemum flowers are brewed into a light, floral tea that has been consumed in East Asia for centuries. The tea is golden-colored, delicate in flavor, and naturally caffeine-free. In Chinese medicine, chrysanthemum is associated with cooling internal heat, especially in the head and eyes.

Who It Suits

Internal Heat and Stuck Energy body types (people who get headaches, eye strain, feel hot and irritable, or have trouble sleeping). Also ideal for office workers who stare at screens all day.

What It May Help With
•Soothing tired, dry, or strained eyes
•Cooling the head and reducing tension headaches
•Supporting calm focus without caffeine
How to Use
•Steep 8 to 10 dried chrysanthemum flowers in hot water for 5 minutes. Drink as is or add a few goji berries.
•Drink in the afternoon instead of coffee or green tea.
•Can be enjoyed cold in summer with a touch of honey.
Simple HabitReplace your afternoon coffee with chrysanthemum tea for one week. Many people notice their afternoon energy feels more stable and their eyes feel less strained by the end of the workday. You can find dried chrysanthemum flowers at most Asian grocery stores or online.
9
Longan
Also known as: Dragon's Eye, Gui Yuan (Chinese), Ryugan (Japanese), Lamyai (Thai)

Dried longan is a small, round, dark brown fruit that looks like a tiny pearl when shelled. It gets its English name, "Dragon's Eye," from the fresh fruit, which has a dark seed visible through the translucent white flesh. Dried longan is sweet, warm in nature, and has been used in Chinese medicine to support calm energy and restful sleep.

Who It Suits

Low Vitality body types (people who feel chronically tired, anxious, or have trouble sleeping due to an overactive mind).

What It May Help With
•Supporting calm, settled energy during the day
•Helping quiet an overactive mind at night
•Providing a gentle, non-stimulating source of sweetness
How to Use
•Simmer 10 to 15 dried longan in water for 10 minutes. Drink the tea before bed.
•Add to rice porridge along with red dates for a nourishing breakfast.
•Eat 5 to 6 pieces as a sweet snack.
Simple HabitIf you tend to snack on sweets in the evening, replace candy or chocolate with 8 to 10 dried longan pieces. They satisfy the sweet craving while supporting calm, restful sleep.
10
Lotus Seeds
Also known as: Lian Zi (Chinese), Hasu no Mi (Japanese), Bikh (Hindi)

Lotus seeds are small, ivory-colored seeds harvested from the seed pod of the lotus flower. They have a mild, slightly sweet, and slightly nutty flavor. In Chinese medicine, they are associated with calm, steady energy and clear thinking. They are one of the key ingredients in traditional East Asian desserts and savory dishes alike.

Who It Suits

Stuck Energy and Heavy and Sluggish body types (people who overthink, feel mentally scattered, or have trouble concentrating).

What It May Help With
•Supporting mental calm and clear focus
•Helping settle an overactive, racing mind
•Supporting steady, even-keeled energy
How to Use
•Soak dried lotus seeds overnight, then simmer in water for 30 minutes until tender. Add rock sugar for a simple sweet soup.
•Add cooked lotus seeds to soups and stews.
•Find canned lotus seeds at Asian grocery stores for convenience.
Simple HabitIf your mind races at night and prevents you from sleeping, try a small bowl of lotus seed soup as an evening snack. Its calming quality may help quiet mental chatter and support more settled sleep.
How to Start

You do not need to buy all 10 ingredients today. Here is a simple way to begin:

1Take the EastType quiz to learn your body type.
2Pick 2 ingredients from this guide that suit your type.
3Start with one habit from the "Simple Habit" section of each food.
4Give it 2 to 3 weeks. Notice how your body responds.
5Adjust from there. Chinese medicine is about consistent, small adjustments, not dramatic overhauls.
Where to Find These Ingredients
•Asian grocery stores (look for H Mart, 99 Ranch, Mitsuwa, or local equivalents)
•Online (Amazon, iHerb, Asian food specialty sites)
•Health food stores (ginger, walnuts, and goji berries are widely available)
•Regular supermarkets (ginger, walnuts, and mung beans are usually in stock)

Most of these ingredients cost between $3 and $10 and last for weeks or months. Chinese medicine eating does not need to be expensive.

A Final Note

This guide is for educational and wellness purposes only. It is not medical advice. If you have specific health concerns, food allergies, or are taking medication, consult a qualified healthcare provider before making dietary changes.

Individual responses to foods vary. The information in this guide reflects traditional Chinese medicine principles, which focus on patterns and tendencies rather than medical diagnoses.

Listen to your body. Start small. Be consistent. That is the Chinese medicine way.
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