Holiday Overeating & TCM: Understanding Food Stagnation and Gut Health

Traditional Chinese Medicine views holiday overeating as food stagnation, a disruption of digestive qi

As we settle into the holiday season, food becomes the centerpiece of celebration. In my last newsletter, I talked about how too many Halloween sweets can increase stress and anxiety. Today, I want to focus on a related but different pattern from Traditional Chinese Medicine (TCM): food stagnation — what happens when the gut becomes overwhelmed.

What is Food Stagnation in TCM?

After indulging in holiday meals, you might notice a lingering fullness that doesn’t feel normal. This sensation can be excessive and may even lead to nausea or vomiting. In TCM, this is called food stagnation, meaning digestion has stalled and nothing is moving.

Common Symptoms

Food stagnation can look different for everyone, but some of the hallmark symptoms include:

• Belching or gas

• Abdominal pain or discomfort

• Bad breath

• Nausea or vomiting

• Feeling “too full” for hours

• Constipation or diarrhea

• Restlessness or insomnia

Why Does This Happen?

When we overeat, our stomach qi (energy) becomes stuck. The stomach is meant to move food downward; when digestion slows or stops, that qi has nowhere to go.

Sometimes it rebels upward, leading to acid reflux, belching, or vomiting. If food sits too long in the stomach, it ferments — which causes bad breath. The gut becomes obstructed, and the heart qi can’t descend, leading to agitation and poor sleep.

Food Stagnation Isn’t Always About Overeating

Many patients experience food stagnation as part of a broader diagnosis: Spleen Qi Deficiency.This condition is extremely common today due to stress, excessive worry, irregular eating habits, or chronic fatigue. When the spleen is weak, your digestive system simply can’t tolerate or process food well.

What Can Help?

You already know what I’m going to say: acupuncture is incredibly effective in moving stomach qi downward and restoring balance to gut motility.There is also a specific herbal formula that helps reduce stagnation naturally and gently.

A Pro Tip

If your stomach is unsettled or you feel nauseous: reach for ginger.It is warming, goes directly to the stomach, and calms digestion.

People often think mint will do the same, but in TCM, mint behaves differently. Mint is a light, cooling herb that ascends—used more for fever and “heat rising,” not digestive upset. The stomach rarely enjoys being cooled.

If your symptoms aren’t resolving naturally—or if you suspect your food stagnation isn’t caused solely by overeating—reach out to schedule an acupuncture or herbal medicine consultation.

Ready to restore your gut balance? Book an acupuncture or herbal medicine consultation with Dr. Danielle Rose to support healthy digestion this season.