The Hidden Holiday Cause of Constipation

Constipation & Holiday Eating: TCM view of How Phlegm Builds Up in the Digestive System

The holiday season is filled with joy, warmth, celebration… and let’s be honest—heavy meals, sugary treats, and rich baked goods at every turn. While these foods are comforting and delicious, they can also leave many people feeling sluggish, bloated, and constipated.

From a Traditional Chinese Medicine (TCM) perspective, this isn’t just about “too much food.” It’s about how certain foods create phlegm, dampness, and stagnation within the digestive system, disrupting the natural rhythm of elimination.

Let’s explore how this works—and what your body might be trying to tell you.

Understanding Constipation Through TCM: It’s Not Just About the Bowels

In TCM, constipation isn’t simply a plumbing issue. It’s a pattern imbalance involving the Stomach, Spleen, and Large Intestine.

When these organs become overloaded, various forms of “accumulation” can develop—heat, dryness, qi stagnation, or phlegm-damp buildup.

What is Phlegm in TCM?

TCM defines phlegm as a byproduct of impaired digestion—specifically weakened Spleen Qi. When the Spleen becomes overwhelmed—especially by rich, sweet, greasy, or cold foods—its ability to aid in the metabolism of foods and beverages declines. This leads to Dampness, which over time congeals into Phlegm. This phlegm isn’t only the mucus we cough up. It can accumulate anywhere in the body, including the digestive tract.

And during the holidays… phlegm creation goes into overdrive.

The Holiday Diet: A Perfect Recipe for Phlegm Accumulation

Think about the seasonal staples:

  • Sugar cookies

  • Pies and pastries

  • Hot cocoa and festive drinks

  • Mashed potatoes, gravies, cheeses

  • Heavy, warming, comforting foods

These foods tend to be:
✔️ Sweet
✔️ Damp-forming
✔️ Rich and difficult to digest
✔️ Served in large portions
✔️ Eaten later at night
✔️ Paired with alcohol and low hydration

All of these overwhelm the Spleen and Stomach, slowing their transformative capacity. This leads to:

1. Dampness

A feeling of heaviness, bloating, water retention.

2. Phlegm

Thickened damp accumulation that gums up digestive movement.

3. Qi Stagnation

Slowed or halted momentum of the gut—making bowel movements sluggish.

4. Constipation

Dry, difficult-to-pass stools or a sense of incomplete elimination.

Over time, this creates a cycle:
Overeating → Impaired digestion → Phlegm & damp → Sluggish intestines → Constipation → More heaviness and stagnation

Signs Your Constipation Is Caused by Phlegm-Damp Accumulation

You may notice one or more of the following:

  • Sticky or hard-to-pass stools

  • A sensation of fullness in the abdomen

  • Bloating, especially after sweets

  • Brain fog or fatigue

  • Thick tongue coating

  • Feeling heavy in the limbs

  • Increased mucus or sinus congestion

  • Weight gain around the middle

  • Cravings for more sugar (phlegm loves sugar!)

These are classic signs that the body is overburdened and fluids are not transforming efficiently.

How to Prevent Phlegm & Constipation During the Holidays

Good news: You don’t have to avoid all holiday foods to avoid phlegm buildup. Mindful adjustments can keep digestion moving smoothly.

1. Warm, cooked foods first

Start meals with soups, steamed veggies, or warm broths to support the Spleen.

2. Avoid cold or raw foods in excess

Cold slows digestion and encourages dampness.

3. Enjoy sweets in moderation

TCM considers sugar one of the biggest damp/phlegm creators.

4. Add bitter and pungent foods

These help break through phlegm and stimulate qi movement:

  • Ginger

  • Lemon

  • Bitter greens

  • Daikon radish

  • Cinnamon

5. Drink warm water or tea

Especially after meals—ginger tea, mint tea, or Pu-erh are excellent.

6. Prioritize movement

A walk after meals helps move qi through the digestive tract.

7. Support digestion with acupuncture

Acupuncture helps:

  • Strengthen Spleen and Stomach Qi

  • Reduce damp and phlegm

  • Stimulate intestinal motility

  • Calm bloating and discomfort

Acupuncture sessions during the holiday season can keep your system balanced so you enjoy your treats without digestive distress.

Nourish Yourself This Holiday Season

The holidays don’t have to derail your digestion. With a better understanding of how the body responds to rich, sugary, and comforting seasonal foods, you can make choices that support balance—not stagnation.

Remember: phlegm and constipation are not signs of “doing something wrong.” They’re signs your body is asking for support, warmth, and moderation.

If you’re feeling sluggish, backed up, or phlegmy this season, we’re here to help re-balance your digestive system and restore smooth flow.

✨ Ready to Feel Light, Clear, and Comfortable Again?

At Alitheia Healing Acupuncture, we offer seasonal acupuncture treatments and Traditional Chinese Medicine support designed to:
✔️ Reduce phlegm and dampness
✔️ Calm bloating and constipation
✔️ Strengthen your digestive qi
✔️ Restore energy and balance during the holiday season

Now is the perfect time to support your gut before the festive rush sets in.
👉 Book your seasonal digestive reset today and give your body the care it deserves.

Schedule your holiday wellness session through our online booking system or call the clinic—your digestive system will thank you!

Alethea Jones