Herbal & Flower Teas
Four Gentlemen Decoction (Si Jun Zi Tang)
traditionally used to support spleen and stomach qi
Why people make this soup
If you find yourself feeling bloated after meals, low on energy, or just not hungry despite not eating much, you are not alone — this is particularly common among office workers who eat quickly at lunch and then sit at a desk for the rest of the day. Traditional Chinese food therapy has long held that a sedentary lifestyle and hurried meals can weaken the digestive system over time. The Four Gentlemen Decoction (Si Jun Zi Tang) is one of the most respected classical formulas for this pattern, combining four herbs that together are said to reinforce the digestive system and support healthy energy levels.
Who it suits / who should be cautious
- Well suited for people who often feel fatigued, have a weak appetite, experience abdominal bloating after eating, or feel low on stamina in daily life
- Good for most adults and older children; can be cooked with meat or nuts for the whole family
- Those with an active cold or flu (exterior pathogen not yet resolved) should wait until they recover before drinking this soup
Why these ingredients (the food-therapy logic)
- Codonopsis root (dang shen): A gentler alternative to ginseng; traditionally associated with supporting vital qi, nourishing the spleen and stomach, and calming the mind
- White atractylodes (bai zhu): Traditionally considered a key herb for strengthening spleen function and easing poor appetite
- Poria mushroom (fu ling): A mildly calming fungus traditionally used to support fluid balance, nourish the spleen, and ease the mind
- Licorice root (gan cao): Adds natural sweetness; in classical formulas it is said to harmonize the other herbs and ease cramping discomfort
- Red dates (hong zao): A warming fruit widely used in food therapy to support qi and moderate the overall character of the formula
Ingredients (3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Codonopsis root (dang shen) | 5 qian (~19 g) | May substitute ginseng (ren shen) for a stronger effect |
| White atractylodes rhizome (bai zhu) | 5 qian (~19 g) | Available at Chinese herb shops |
| Poria mushroom (fu ling) | 5 qian (~19 g) | Also sold as fu ling pieces |
| Licorice root (gan cao) | 2 qian (~8 g) | Roasted licorice (zhi gan cao) also works |
| Red dates (hong zao) | 6 pieces | Pitted before cooking |
| Water | 6–7 bowls | — |
Method
- Rinse all herbs and soak in fresh water for about 15 minutes to remove any dust or impurities.
- Pit the red dates.
- Place all ingredients into a pot with 6–7 bowls of cold water.
- Bring to a boil, then reduce to a simmer and cook for 1 hour until the liquid reduces to about 3 bowls.
- Strain and serve warm. Drink over the day in portions.
Bro Niu’s tips
If there are more family members to serve, simply add any type of lean meat, pork bones, or a handful of nuts to the pot — it makes the soup more satisfying and nutritious for the whole household. Children and the elderly can drink it too. However, if you are currently fighting off a cold or flu, hold off until you are well before taking this formula.
Community questions answered (selected)
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Q (Sandy): I have acid reflux — my gastroscopy was normal and I have been on Western medicine for six months, but I still feel acid in my mouth. Can food therapy help? Bro Niu: The first step is to give your stomach more rest — avoid eating anything after dinner, since meat and rice can take about six hours to fully digest. Eating too late or snacking at night means your stomach is still working while you sleep, and that promotes reflux. The second thing to check is whether you might have a Helicobacter pylori infection, which is a common cause of excess acid and bloating. As a daily food remedy, try red date and millet porridge, or the Four Spirits Pork Rib Soup. Dandelion root tea (pu gong ying gen) steeped as a drink two to three times a week may also help reduce harmful bacteria.
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Q (Ada): I noticed some goji berries at the shop — are they a different variety? Are they very nourishing for blood? Bro Niu: Fresh goji berries are normally red, so that sounds like ordinary goji. In general, goji berries (gou qi zi) are associated with nourishing the liver, supporting vision, and supporting immunity. Nourishing the liver is also considered to support blood in traditional food therapy.
Published April 30, 2026 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
