General Principles for Gut Health: Warm, Soft, Mild, Moderate
- Warm: Prioritize warm foods. Avoid overly hot or cold items that irritate the gastrointestinal mucosa.
- Soft: Choose soft, easily digestible foods to reduce digestive strain.
- Mild: Eat light meals — low in salt, spice, oil, and strong seasonings.
- Moderate: Stop at 70–80% fullness; avoid overeating to reduce gut pressure.
Targeted Care for Different Gut Issues
Bloating & Belching
- Take a slow 10–20 minute walk after meals to boost gut motility.
- Gently massage the Zhongwan acupoint and around the navel clockwise to release gas.
- Cut back on gas-producing foods: beans, sweet potatoes, carbonated drinks, and sweets.
Stomach Pain & Cold-Induced Abdominal Pain
- Apply a hot water bottle or heating pad to the abdomen to relieve spasms.
- Stick to gentle, gut-soothing foods: millet porridge, white rice porridge, soft noodles.
- Strictly avoid cold, spicy, greasy foods, iced water and cold drinks.
Acid Reflux & Heartburn
- Eat small, frequent meals to avoid overloading the stomach.
- Stand or walk slowly for at least 30 minutes after eating; do not lie down immediately.
- Reduce sweets, coffee, strong tea, and acidic fruits to lower acid secretion.
Mild Diarrhea
- Stay hydrated with lightly salted water or electrolyte drinks to prevent dehydration.
- Choose gentle staples: white porridge, soft noodles, boiled eggs.
- Avoid greasy, cold, and high-fiber foods to let the gut rest.
Gut health relies 30% on treatment and 70% on daily care. Stick to the “Warm, Soft, Mild, Moderate” principle and avoid poor dietary habits for a healthier gut.
