In today’s fast-paced world, our bodies are constantly pushed toward either too much or too little—too much caffeine, too many processed meals, too little sleep.

Understanding excess and deficiency through food as medicine is a simple yet powerful way to restore balance naturally and support long-term health.

Chinese medicine has long recognised that health depends on maintaining harmony. When we stray too far in either direction—overindulgence or lack—we create patterns in the body that affect digestion, energy, and overall wellbeing.One of my greatest teachers, Paul Pitchford, taught me that true wellness is about balance — not just in what we eat, but in how we live, think, and feel.

His seminal work, Healing with Whole Foods, beautifully bridges ancient Chinese wisdom with modern nutritional science, and much of what I teach today stems from this timeless philosophy.

Avocado and asparagus for Brookfarm, with Photographer Nelly le Comte

When There’s Too Much: Signs of Excess

In Chinese medicine, there’s a remarkably simple yet profound way of understanding imbalance — through excess and deficiency. An “excess” condition is often Yang in nature — bright, hot, outward, and full of energy. A person in this state may appear strong, loud, and animated, with a ruddy complexion and a tendency toward inflammation or tension. There may be hard or painful swellings, a thick tongue coating, and a strong pulse.

In short, excess is what happens when we’ve overindulged — too much rich, sweet, refined, or stimulating food, and not enough rest or cooling nourishment.

To restore balance, we focus on lightening the load. That means moving away from heavy foods and leaning into what’s fresh, green, and alive:

• Sprouts, leafy greens, sea vegetables, and grains
• Legumes such as aduki (below), mung, and lima beans
• Bitter foods like celery, lettuce, asparagus, rye, and amaranth
• Herbal allies such as dandelion, burdock, yellow dock, rhubarb, chamomile, and honeysuckle

If sweetness is needed, just a hint of raw honey or stevia is enough. The only oil I recommend for this phase is a drizzle of fresh flaxseed oil, for its cooling and cleansing properties.

Recognising Excess

Excess occurs when our lifestyle or diet overwhelms the body. Common signs include:

• Feeling bloated or heavy after meals
• Persistent restlessness or irritability
• Oily skin or digestive discomfort

Real-life example: Too many late-night takeaways, sugary drinks, or fried foods can push your body into an excess state, creating heat, dampness, and sluggish digestion.

Foods that help balance excess:

• Leafy greens and lightly cooked vegetables
• Sprouted legumes like mung beans or aduki beans (below – see recipe here)
• Cooling fruits such as pear or watermelon

When There’s Not Enough: Signs of Deficiency

By contrast, a deficiency state is Yin — quiet, pale, inward, and cool. This person may feel tired, weak, and easily chilled, with a soft pulse and a gentle, withdrawn energy.

Here, we build slowly with warm, cooked, and nourishing foods. Think root vegetables, slow-cooked grains and legumes, bone or mineral broths, and warming spices such as ginger, cinnamon, and turmeric.

Balance, as always, is the key — listening to what your body is asking for and responding with care rather than extremes.

Understanding Deficiency

Deficiency happens when the body is undernourished or depleted. Signs include:

• Low energy or fatigue
• Feeling cold, especially in hands and feet
• Weak digestion or poor appetite

Real-life example: Skipping meals, relying on minimal snacks, or eating low-protein diets can leave your body in a deficient state, making it harder to recover from stress or illness.

Foods that help nourish deficiency:

• Warming root vegetables like sweet potato, pumpkin, and carrots
• Bone broth or slow-cooked soups
• Gentle warming spices such as ginger, cinnamon, or black pepper

A 3-Day Mini Plan to Balance Excess and Deficiency

Here’s a simple way to apply these principles over three days:

Day 1 – Cooling Excess

• Focus on leafy greens, lightly cooked vegetables, and sprouted legumes
• Avoid fried, greasy, or overly rich foods
• Drink warm herbal teas instead of cold drinks

Day 2 – Warming Deficiency

• Include warming root vegetables, soups, and whole grains
• Add gentle warming spices to meals
• Prioritise protein and nourishing liquids like broths

Day 3 – Balanced Approach

• Combine both cooling and warming foods in moderation
• Plan simple meals that blend nourishing vegetables, grains, and protein
• Prepare meals ahead to avoid impulsive, unbalanced eating

Practical Tips for Everyday Balance

• Plan meals with variety: Include both cooling and warming foods depending on your body’s current needs.
• Stay mindful of lifestyle factors: Sleep, movement, and stress affect excess/deficiency just as much as food.
• Sprout and soak legumes to improve digestion and nutrient absorption.
• Listen to your body: Energy levels, digestion, and cravings are key indicators of imbalance.

Soak + Sprout: A Simple Practice for Balance

Sprouting is one of nature’s most elegant transformations — turning a dormant seed into a living food, full of energy, enzymes, and vitality.

One of the simplest ways to support digestion and vitality — and something I learned early in my studies — is the art of soaking and sprouting.

Seeds, nuts, grains, and legumes contain natural enzyme inhibitors and anti-nutrients that keep them dormant until conditions are right for germination. When we soak or sprout these foods, we awaken their life force — making nutrients more available and easier to digest.

For example:

• Mung beans can be soaked for a day and sprouted for two — perfect for cooling, cleansing dishes.
• Alfalfa and fenugreek sprouts are excellent for clearing excess heat and supporting liver detoxification.
• Buckwheat and quinoa (below) can be quickly soaked and sprouted to enhance their digestibility and mineral content.

Coming Back to Centre

As the Inner Classic reminds us:

“Excess causes one to forget what is proper and good, and to become careless.”
— Inner Classic

It’s a gentle reminder that when we overdo — in food, work, or even wellness itself — we lose sight of what truly nourishes us. Balance isn’t about restriction; it’s about remembering what’s good, proper, and in harmony with our nature.

So whether you’re cooling an excess or building from deficiency, remember:
Food is the first medicine, and the kitchen is the first clinic.

If you want a personalised guide to balancing your diet and boosting energy naturally, explore my Wellness Chef course or book a one-on-one consultation. Together, we can create a nutrition plan tailored to your body and lifestyle.