Aftercare for Food Stagnation: What to Do After Overeating (A TCM Guide)

Rich meals, endless sides, and festive desserts are part of what makes Thanksgiving special — but they can also leave your digestion feeling heavy, tight, bloated, or “stuck.” In Traditional Chinese Medicine (TCM), this is known as Food Stagnation, a common pattern that occurs when the Spleen and Stomach become overwhelmed by too much or too-rich foods.

The good news? With gentle aftercare rooted in TCM principles, you can help your body move things along, reduce discomfort, and bring your digestive system back to balance.

This guide walks you through simple, effective steps to support your digestion after a big holiday meal.

What Is Food Stagnation?

Food stagnation occurs when food lingers in the Stomach and can’t be properly transformed and transported. It often happens after:

• Overeating

• Eating too quickly

• Heavy or greasy meals

• Late-night eating

• Emotional stress while eating

Common symptoms include bloating, fullness, sluggish digestion, tightness in the abdomen, belching, gas, bad breath, constipation, and fatigue.

If this sounds like you after Thanksgiving dinner — you’re in the right place.

Step 1: Sip Something Warm (Avoid Cold Water!)

Cold drinks weaken the Spleen and slow down digestion, especially after a heavy meal.

Instead, sip:

• Warm ginger tea

• Chen pi tea

• Hot water with lemon

• Mild digestive teas (peppermint, chamomile, or ginger–tangerine peel blends)

These help:

✔ Move Qi

✔ Support Stomach function

✔ Reduce bloating and heaviness

Avoid iced drinks and cold leftovers straight from the fridge.

Step 2: Take a Gentle Walk

Movement is one of the fastest ways to get Qi flowing again. A simple walk helps stimulate the Stomach and Large Intestine.

Aim for:

• 10–20 minutes

• Slow to moderate pace

• Breathing comfortably

This is not the time for intense exercise — just enough to encourage internal movement.

Step 3: Apply Acupressure to Reduce Fullness

Two acupoints work especially well for post-meal discomfort:

📍 ST36 — Zusanli (“Leg Three Miles”)

Location:

Four finger-widths below the kneecap, one finger-width out from the shin bone.

Benefits:

• Strengthens digestion

• Reduces bloating and heaviness

• Supports Spleen and Stomach Qi

Apply gentle pressure for 1–2 minutes per side.

📍 PC6 — Neiguan (“Inner Pass”)

Location:

Three finger-widths below the wrist crease on the inner forearm, between the two tendons.

Benefits:

• Relieves nausea

• Helps regulate digestion

• Moves stuck Qi in the chest and abdomen

Press for 1–2 minutes per side.

These points work beautifully after overindulging.

Step 4: Eat Light, Simple Foods the Next Day

Give your digestive system a chance to reset. Choose foods that are warm, nourishing, and gentle on the Spleen:

• Congee

• Steamed rice

• Bone broth

• Boiled veggies

• Lightly seasoned chicken or tofu

• Soups with ginger or daikon

• Avoiding fried, greasy, or cold foods

Your goal is to reduce digestive workload for 24–48 hours.

Step 5: Try a Simple Home Remedy

Daikon & Ginger Broth (TCM Digestive Reset)

Daikon helps clear food stagnation and phlegm, while ginger warms the center.

Ingredients:

• Sliced daikon

• Fresh ginger slices

• A little scallion (optional)

• Water

• Light salt

Simmer 10–15 minutes and sip warm.

It’s gentle, effective, and great for the day after a feast.

Step 6: Support Qi Flow With Gentle Stretching

Stagnation often worsens with tension.

Try:

• Deep belly breathing

• Gentle spinal twists

• Shoulder rolls

• Qigong-style opening and closing movements

Relaxation helps the Spleen work better.

When to Seek Help

If your symptoms:

• Persist longer than 2–3 days

• Involve severe pain

• Include fever or vomiting

• Or repeatedly happen after meals

…a professional evaluation may be helpful to identify deeper digestive imbalances.

Final Thoughts

Overeating happens — especially during the holidays — but discomfort doesn’t have to linger. With the right aftercare, you can help your digestion recover quickly and gently.

This guide is part of my Thanksgiving Mini Series to help you feel your best before, during, and after the holiday feast.

Stay tuned for the next post:

Comforting Recipes to Support Digestion After Thanksgiving.