by Dr. Josh Axe
With that in mind, here’s a rundown of the five organ systems and how they can affect your health, plus specific foods and meal plans to nourish each organ system and its corresponding element.
Earth: Digestive System
In TCM, the main organs of the digestive system are the stomach, spleen, and pancreas. They absorb the nutrients in food and nourish the body by transforming those nutrients into blood and qi; they transport qi to your lungs, and blood to your liver, providing the fuel that keeps every system functioning.
Symptoms of spleen-pancreas imbalance: Gas, bloating, loose stools, yeast overgrowth, sugar cravings, bad breath, fatigue, and loss of appetite. You might also bruise easily and have pale lips, heavy menstrual blood flow, or miscarriage.
Emotions that impair digestive function: Chronic stress, worry, anxiety, and obsessing or overthinking harm your digestive function.
Most common dysfunctional digestive system patterns:
Spleen qi deficiency. Also known as “weak digestion,” this imbalance leads to symptoms like gas, bloating, and loose stools. The root causes of this pattern are excess worry or stress; overeating, especially of sugar and refined grains, which taxes the pancreas; and a diet that doesn’t contain sufficient amounts of the nutrients that strengthen the pancreas, like pumpkin and cinnamon. Other common problems, like hypothyroidism, anemia, chronic fatigue, sleep disorders, and diabetes can result from spleen qi deficiency as well. Spleen deficiency is the cause of most cases of anxiety and panic, as one worry builds on another. And if the deficiency is chronic, it can eventually lead to lung, colon, and hormonal problems.
Spleen-pancreas dampness. The spleen manages fluid balance, and dampness—the perfect condition for candida overgrowth—is a sign of a weak spleen. Lifestyle factors, like overeating sugar, dairy, and wheat; mold exposure; and emotional or physical exhaustion contribute to the problem.
Stomach heat. Stress, frustration, and fiery foods, like hot spices, sauces, and coffee can build heat in the stomach, leading to acid reflux and heartburn.
Blood deficiency. Blood is derived mostly from food qi and is produced by the spleen, so if there’s a weakness in this system, the blood can become weak as well, resulting in anemia.
Liver heat. When the liver gets too hot, usually from eating fried foods and exposure to toxins, it expends too much energy on detoxifying and less on moving blood and qi to digestive organs. This causes loose stools, poor nutrient absorption, and sometimes nausea.
Easy, everyday strategies to support digestive health: Find ways to manage your worry, whether it’s meditation, exercise, or talking with friends or a therapist. Eat mostly cooked foods. When consuming grains, cook them in a slow cooker overnight, for instance, and routinely incorporate soup, which is easy on the system, into your diet. Try not to eat after 7 p.m. so you have plenty of time to digest before lying down to sleep.
Foods that nourish the earth element and digestive system:
Vegetables: Carrots, cabbage, rutabaga, spinach, sweet potatoes, squash (acorn, butternut, spaghetti), and pumpkin
Fruits: Apples, cherries, peaches, pineapple, mango, and papaya
Grains and starches: Corn, barley, millet, and oats
Meat and Fish: Bone broth, beef, veal, salmon, and tuna
Nuts and seeds: Macadamia nuts, pine nuts, and walnuts
Legumes: Chickpeas, fava beans, and peas
Herbs and spices: Cinnamon, fennel, ginger, and nutmeg
Other: Dates, stevia, monk fruit, and maple syrup
7-Day Eating Plan to Heal Digestive System (Earth) Imbalance
Monday
Breakfast: Pumpkin Smoothie (here)
Lunch: Chicken thighs with roasted sweet potato
Dinner: Short Rib Tacos (here)
Tuesday
Breakfast: Oatmeal with walnuts, collagen protein, and manuka honey
Lunch: Chicken, vegetable, and rice soup
Dinner: Grass-fed burger with steamed vegetables and tahini
Wednesday
Breakfast: Sweet Potato Hash Bowl (here)
Lunch: Beef Stew (here)
Dinner: Salmon Cakes (here) with roasted vegetables
Thursday
Breakfast: Vanilla Cherry Smoothie
Lunch: Steamed rice noodles with salmon and vegetables
Dinner: Carrot Ginger Soup (here) with chicken thighs
Friday
Breakfast: Apple Pie Sauce (here)
Lunch: Coconut Chicken Tenders (here) with roasted vegetables
Dinner: Spaghetti Squash with Grass-Fed Beef Meatballs (here)
Saturday
Breakfast: Blueberry Pumpkin Pancakes (here)
Lunch: Chicken thighs with steamed vegetables and Israeli Hummus (here)
Dinner: Steak with grilled asparagus and broccoli
Sunday
Breakfast: Congee (here) with pistachios and dates
Lunch: Butternut Squash Bisque (here) with Grass-Fed Beef Meatballs (here)
Dinner: Shepherd’s Pie (here)
Metal: Immune System
In TCM, the lungs and colon are responsible for immunity, and the two work together as a team: The lungs take in qi from the air, then circulate it throughout the body; the colon eliminates waste. The lungs also provide protection from invading toxins, bacteria, and viruses. The colon plays a significant role in immune function as well, since it’s where the majority of your gut microbes live, and they impact immunity. The colon also works with your liver to cleanse the body.
Symptoms of lung and colon imbalance: Shortness of breath and shallow breathing, excessive sweating, fatigue, cough, runny nose, sneezing, congested sinuses, frequent colds and flu, allergies, and asthma. Autoimmune disease, inflammatory bowel disease (IBD), dry skin, constipation, and depression can be lung- and colon-related as well.
Emotions that can impair lung-intestine function: Grief, sadness, holding a grudge, and hanging onto hurts from the past.
Most common dysfunctional immune system patterns:
Lung qi deficiency. Characterized by a chronic cough, shortness of breath, fatigue, weak voice, and a tendency to catch colds, lung qi deficiency can be caused by long-term asthma or other lung disorders, as well as spleen qi deficiency.
Lung yin deficiency or lung dryness. This imbalance crops up as a result of chronic lung infection or inflammation. It’s usually related to a deficiency of kidney yin, because the kidneys support the yin of the entire body, and can manifest as a dry cough, sore throat, intermittent fever, chronic thirst, red cheeks, and night sweats.
Lung dampness. Typically caused by weak digestion, which creates mucus throughout the system, dampness in the lungs can also result from mucus-promoting foods, like dairy, peanuts, soy products, and sugar and other sweeteners.
Easy, everyday strategies to protect lung function: Work on letting go of emotional issues from the past that are weighing you down by turning your attention to the future and making plans that instill a sense of hope and excitement. Stay warm when the weather gets cold. Swaddle your neck and chest with warm layers to preserve lung energy. Do yoga or qigong, both of which can expand and protect your lungs.
Foods that nourish the metal element and immune system:
Vegetables: Asparagus, bok choy, broccoli, cauliflower, cabbage, carrots, onions, radishes, parsnips, pumpkin, and watercress
Fruits: Pears, mulberries, and baked fruit, like apples
Grains: Rice, oats, and spelt
Meat and fish: Chicken broth, chicken, beef, tuna, and mackerel
Nuts and seeds: Almonds, coconuts, and walnuts
Legumes: Chickpeas and white beans
Herbs and spices: Fennel, garlic, ginger, horseradish, mustard seed, and thyme
Other: Shiitake and wild mushrooms, honey, miso, and probiotic-rich dairy, like goat milk kefir
7-Day Eating Plan to Heal Immune System (Metal) Imbalance
Monday
Breakfast: Baked pears with walnuts, cinnamon, and collagen pr
otein
Lunch: Chicken, vegetable, and rice soup
Dinner: Dr. Axe Immunity Bowl (here)
Tuesday
Breakfast: Sweet Potato Hash Bowl (here)
Lunch: Steamed rice noodles with salmon and vegetables
Dinner: Grass-fed burger with mashed faux-tatoes (cauliflower)
Wednesday
Breakfast: Oatmeal with walnuts, collagen protein, and manuka honey
Lunch: Butternut Squash Bisque (here) with Grass-Fed Beef Meatballs (here)
Dinner: Chicken or salmon with roasted vegetables
Thursday
Breakfast: Vanilla Blueberry Smoothie (here)
Lunch: Chicken thighs with steamed vegetables and Israeli Hummus (here)
Dinner: Cauliflower Soup (here)
Friday
Breakfast: Congee (here) with macadamia nuts and honey
Lunch: White Bean Soup (here)
Dinner: Spaghetti Squash with Grass-Fed Beef Meatballs (here)
Saturday
Breakfast: Mushroom and Kale Frittata (here)
Lunch: Watercress salad
Dinner: Coconut Lemongrass Soup
Sunday
Breakfast: Coconut Yogurt Parfait (here)
Lunch: Turkey burger, romaine lettuce, tomato, and avocado mayo on spelt bread
Dinner: Carrot Ginger Soup (here) with chicken thighs
Water: Hormonal System
The water element’s organs are the kidneys—the key organ for sustaining life—the adrenals, bladder, reproductive organs, bones, and endocrine system, which churns out hormones that respond to stress, promote fertility, and help maintain your body’s balance. In TCM, the kidney system is viewed as having profound influence over health. It’s the foundation of the body, governing the sex organs and reproduction, and providing qi and warmth to whatever part of the body needs it. Your adrenal glands, which sit atop the kidneys, are responsible for your stress response, among other things. Kidneys are also associated with the health of bone tissue, ears, and hair.
Symptoms of kidney-adrenal imbalance: Bone problems (including osteoporosis and problems with the knees, lower back, and teeth); low libido; reproductive issues, including infertility and low testosterone; adrenal fatigue; hypothyroidism; ringing in the ears; hearing loss; poor growth and development; frequent urination; urinary incontinence; dry mouth; and premature aging, including early graying.
Emotions that can impair kidney-adrenal function: Fear, exhaustion, inadequacy, insecurity, and isolation.
Most common dysfunctional hormonal system patterns:
Kidney yin deficiency. Caused by an inadequate supply of yin fluids, this imbalance can occur because organs like the heart, liver, and lungs are drawing too much yin from the kidneys. Symptoms include dizziness, ringing in the ears, dry throat and mouth, low back pain, weak legs, and spontaneous sweating.
Kidney yang deficiency. This occurs when the kidney’s ability to warm and energize the rest of the body is impaired, and is often caused by digestive issues, which inhibits yang absorption. It can cause cold arms, legs, hands and feet, pale complexion, lethargy, and low sex drive.
Easy, everyday strategies to support kidney-adrenal health: Get eight hours of sleep at night and regular movement throughout the day. Vinyasa yoga (a flowing form of yoga, in which you move from one posture to the next while focusing on your breath), tai chi, and swimming are great options to nourish these organs. Also, stomping your feet slowly for a few minutes every day stimulates kidney meridians that run through the soles and heels of your feet. Creating weekly downtime is also critical. To optimize your adrenal health, you must recharge your adrenal batteries. Meditation, prayer, and reading, along with meaningful, one-on-one conversations with close friends support and protect kidney-adrenal health.
Foods that nourish the water element and the hormonal system:
Vegetables: Asparagus, kale, green beans, beets, peas, squash, and sea vegetables, like nori and kombu
Fruits: Blueberries, blackberries, goji berries, cranberries, acai berries, grapes, and figs
Grains: Black rice, wild rice, buckwheat, and quinoa
Meat and fish: Wild-caught fish, caviar, bone broth, and eggs
Nuts and seeds: Chestnuts, chia seeds, walnuts, and black sesame seeds
Legumes: Kidney beans, black beans, adzuki beans, and organic soybeans
Herbs and spices: Cinnamon, fennel, fenugreek, licorice, holy basil, sage, and thyme
Other: Shiitake mushrooms, miso, bee pollen, tamari, soy sauce, and natto
7-Day Eating Plan to Heal Hormonal System (Water) Imbalance
Monday
Breakfast: Vanilla Blueberry Smoothie (here)
Lunch: Kale Salad with Cranberries and Pine Nuts (here)
Dinner: Quinoa, Black Bean, and Mushroom Burger (here)
Tuesday
Breakfast: Mushroom and Kale Frittata (here)
Lunch: Chicken thighs and Rice Noodles with Miso Pesto (here)
Dinner: Chicken or salmon with roasted vegetables
Wednesday
Breakfast: Oatmeal with walnuts, chia seeds, collagen protein, and manuka honey
Lunch: Salmon Teriyaki (here) with quinoa
Dinner: Stuffed Bell Peppers (here)
Thursday
Breakfast: Goji Collagen Smoothie (here)
Lunch: Arugula Salad with Beets and Goat Cheese (here)
Dinner: Grilled chicken with cauliflower rice
Friday
Breakfast: Congee (here) with macadamia nuts and honey
Lunch: Chicken, vegetable, and rice soup
Dinner: Salmon Cakes (here) with steamed vegetables and tahini
Saturday
Breakfast: Coconut Yogurt Parfait (here)
Lunch: Ancient Grains Bowl (here)
Dinner: Spaghetti Squash with Grass-Fed Beef Meatballs (here)
Sunday
Breakfast: Acai bowl
Lunch: Ahi Tuna Salad (here)
Dinner: Coconut Chicken tenders with roasted asparagus, broccoli, and cauliflower
Wood: Detoxification System
The liver is the organ most affected by chronic stress and toxic emotions. As a result, it is often one of the most congested organs. Your liver is involved in the smooth flow of blood and nutrients throughout the body and mind. It also regulates bile secretion, stores blood, and has an influence on the health of the tendons, nails, and eyes.
Symptoms of liver imbalance: If you’re often irritable, your liver is telling you it is out of balance. You might also suffer from headaches, PMS, cancer, gallstones, high cholesterol, dizziness, joint pain, neck pain, tendonitis, and eye conditions, including redness and dryness.
Emotions that can impair liver function: Anger, frustration, impatience, irritability, bitterness, and resentment.
Most common dysfunctional patterns:
Liver qi stagnation. Commonly caused by eating too much rich, greasy food, liver qi stagnation occurs when the liver becomes sluggish and is unable to freely circulate qi throughout the body. When liver qi stagnates, it causes swelling in other areas, including the gallbladder and abdomen, where it can cause bloating. It also can make your tendons less supple, and can cause eye problems, including cataracts, glaucoma, and red or dry eyes.
Liver fire (heat). Liver heat is a direct cause of liver qi stagnation. Fueled by the consumption of unhealthy fats (like margarine or vegetable shortening) or excessive fat, it can cause everything from inflamed eyes to anger to migraines, dizziness, and high blood pressure.
Blood stasis. Caused by a combination of liver qi stagnation and low yin fluids (which can be caused by a jam-packed, overly busy lifestyle), blood stasis causes symptoms that can include irregular blood flow during periods (too much or too little), anemia, muscle spasms, pale skin and fingernail beds, and dark spots (also known as floaters) in your vision.
Easy, everyday strategies to support liver health: Avoid fried foods and unhealthy fats and avoid alcohol (no more
than one glass of wine or one cocktail once or twice a week), since it is difficult for the liver to metabolize. At the same time, engage in moderate exercise, like swimming, hiking, walking, easy cycling, rock climbing, yoga, and tai chi to protect the elasticity of your tendons and liver. Counteract anger and frustration with meditation, prayer, and deep breathing—and make time to do things that bring you joy.
Foods that nourish the liver:
Vegetables: Artichokes, asparagus, beets, broccoli, brussels sprouts, carrots, celery, green beans, green leafy vegetables, spinach, sprouts, squash, turnips, zucchini, and small amounts of sauerkraut
Fruits: Plums, grapefruit, lemon, lime, raspberries, blueberries, and goji berries
Grains: Sprouted oats, sprouted rice, and sprouted rye
Meat and fish: Bone broth, chicken, liver, and wild-caught fish
Nuts and seeds: Flaxseed, hemp seeds, and pumpkin seeds
Legumes: Mung beans, lima beans, peas, and green lentils
Herbs and spices: Cardamom, cilantro, cumin, ginger, fennel, peppermint, and turmeric
Other: Olives, wheatgrass juice, matcha green tea, shiitake mushrooms, and honey
7-Day Eating Plan to Detox and Heal Liver (Wood) Imbalance
Monday
Breakfast: Vanilla Blueberry Smoothie (here)
Lunch: Kale Salad with Cranberries and Pine Nuts (here)
Dinner: Salmon Teriyaki (here) and vegetable stir-fry
Tuesday
Breakfast: Oatmeal with hemp seeds, collagen protein, and manuka honey