TCM Body Constitution Guide

TCM Body Constitution Quiz: 9 Types Explained

Understand your unique body type with this comprehensive self-assessment guide. Learn the traits, strengths, and weaknesses of each constitution — and get personalized diet, exercise, and lifestyle recommendations.

What You'll Learn

  1. What Is Body Constitution in TCM?
  2. How to Use This Self-Assessment
  3. 1. Neutral (Ping He)
  4. 2. Qi Deficient (Qi Xu)
  5. 3. Yang Deficient (Yang Xu)
  6. 4. Yin Deficient (Yin Xu)
  7. 5. Phlegm-Dampness (Tan Shi)
  8. 6. Damp-Heat (Shi Re)
  9. 7. Blood Stasis (Xue Yu)
  10. 8. Qi Stagnation (Qi Yu)
  11. 9. Special/Allergic (Te Bing)
  12. How to Score Your Results
  13. FAQ

In Traditional Chinese Medicine, your body constitution (体质, tǐ zhì) is your unique physical and metabolic blueprint. It's determined by genetics, diet, lifestyle, environment, and emotional patterns. Knowing your type explains why certain foods make you feel great while others leave you sluggish — and it's the foundation of all personalized TCM recommendations.

Professor Wang Qi of Beijing University of Chinese Medicine codified the Nine Constitution Types in 2009, now the standard used worldwide. Let's explore each in detail.

How to Use This Self-Assessment

Read through each of the 9 types below. For each checklist, count how many statements apply to you. The type with the most checkmarks is likely your primary constitution. Most people have a dominant type plus one or two secondary influences.

1. Neutral Constitution (平和质 — Ping He)

1

The Balanced Type

~30% of population (the gold standard)

People with a Neutral constitution are the lucky ones. Their body systems function in harmony — robust immunity, good sleep, stable mood, and strong digestion. They adapt well to change and rarely get sick.

☑ Self-Assessment Checklist

  • I sleep well and wake up feeling refreshed
  • My appetite is regular and I digest food comfortably
  • I rarely catch colds or flu
  • My complexion is healthy, with natural color
  • I have good energy throughout the day
  • My bowel movements are regular and well-formed
  • I handle stress well without feeling overwhelmed
  • My body temperature feels comfortable — not too hot or cold
  • I adapt well to seasonal changes
  • My tongue is pink with a thin white coating

✅ Eat More

Maintain variety: rice, vegetables, moderate protein, seasonal fruits. No strict restrictions needed.

⚠ Moderate

Overeating, excessive spicy/greasy foods, irregular meal times. Maintain — don't drift toward imbalance.

Exercise: Any activity works — walking, swimming, yoga, strength training. 150 min/week moderate exercise maintains balance.

2. Qi Deficient Constitution (气虚质 — Qi Xu)

2

The Low-Energy Type

Common in: chronic stress, overwork, post-illness

Qi Deficiency means your body's vital energy is depleted. You feel tired easily, catch colds often, and may have a weak voice or tendency to sweat with minimal exertion. Think of it as a low battery that never fully charges.

☑ Self-Assessment Checklist

  • I feel tired easily, even after light activity
  • I catch colds more easily than others
  • I sweat easily with minimal exertion
  • My voice is soft or weak
  • I frequently feel short of breath
  • I have a tendency to speak slowly or hesitate
  • My appetite is weak, and I feel full quickly
  • I feel dizzy when standing up suddenly
  • My muscles feel soft or flabby despite exercise
  • I prefer lying down over being active

✅ Eat More

Qi-tonifying foods: sweet potato, pumpkin, oats, rice congee, yam, lentils, chicken, beef, dates, longan, mushrooms, ginger tea.

⚠ Avoid

Raw cold foods, excessive water intake, mint tea, heavy greasy meals, overeating, fasting/crash diets.

Exercise: Gentle, consistent movement — Tai Chi, Qigong, brisk walking, restorative yoga. Avoid exhausting workouts. Build gradually.

Herbal allies: Ginseng (Ren Shen), Astragalus (Huang Qi), Codonopsis (Dang Shen), Chinese yam (Shan Yao).

3. Yang Deficient Constitution (阳虚质 — Yang Xu)

3

The Cold Type

Common in: women, elderly, cold-climate dwellers

Yang is the body's warming, active energy. When deficient, you run cold — cold hands and feet, preference for warm drinks and foods, sensitivity to cold weather, and possibly loose stools or frequent urination.

☑ Self-Assessment Checklist

  • My hands and feet are often cold
  • I prefer hot food and drinks over cold ones
  • I feel cold when others are comfortable
  • I get sick after exposure to cold or wind
  • I have loose stools or digestive upset from cold food
  • I urinate frequently, especially at night
  • My complexion tends to be pale
  • I feel tired and want to sleep more in winter
  • My lower back or knees feel cold and weak
  • I avoid air conditioning and cold environments

✅ Eat More

Warming foods: ginger, cinnamon, lamb, beef, chicken, shrimp, walnuts, chestnuts, chives, fennel, black pepper, warm soups and stews.

⚠ Avoid

Cold raw foods, ice water, watermelon, cucumber, mung beans, excessive fruit, ice cream, smoothies.

Exercise: Moderate warming exercise — jogging, hiking, martial arts, dancing. Avoid swimming in cold water. Sweat lightly, don't exhaust.

Herbal allies: Cinnamon bark (Rou Gui), dried ginger (Gan Jiang), Eucommia (Du Zhong), Morinda (Ba Ji Tian).

4. Yin Deficient Constitution (阴虚质 — Yin Xu)

4

The Hot/Dry Type

Common in: menopausal women, chronic stress, night owls

Yin represents the body's cooling, moistening, resting aspect. When deficient, internal heat rises — night sweats, dry mouth, feeling warm, irritability, and a tendency toward insomnia. Like an engine running hot without enough coolant.

☑ Self-Assessment Checklist

  • I feel warm or hot, especially in the afternoon/evening
  • I experience night sweats or hot flashes
  • My mouth and throat feel dry, especially at night
  • I have trouble falling or staying asleep
  • My skin feels dry, or I get thirsty easily
  • I tend to feel restless, irritable, or impatient
  • My cheeks may flush red in the afternoon
  • I prefer cold drinks over warm ones
  • My stool tends to be dry or constipated
  • I have a thin body frame or have lost weight recently

✅ Eat More

Moistening, cooling foods: pear, apple, watermelon, cucumber, lotus root, mung beans, tofu, honey, sesame, duck, pork, seaweed, mint tea.

⚠ Avoid

Spicy foods (chili, curry), lamb, heavy fried foods, excessive coffee/alcohol, ginger (large amounts), cinnamon, garlic.

Exercise: Swimming, yin yoga, gentle cycling, evening walks. Avoid hot yoga and intense midday workouts. Hydrate well.

Herbal allies: Goji berries (Gou Qi Zi), Chrysanthemum (Ju Hua), Rehmannia (Di Huang), Ophiopogon (Mai Dong), Lily bulb (Bai He).

5. Phlegm-Dampness Constitution (痰湿质 — Tan Shi)

5

The Heavy/Sluggish Type

Common in: high-sugar/fat diets, sedentary lifestyle

Phlegm-Dampness reflects accumulated fluid and metabolic waste — a condition of sluggishness. You may feel heavy, carry extra weight (especially around the midsection), and have oily skin, thick tongue coating, or a feeling of something stuck in your throat.

☑ Self-Assessment Checklist

  • I feel heavy or sluggish, especially in the morning
  • I carry extra weight, particularly around my abdomen
  • My skin tends to be oily, especially the face
  • I have a thick or greasy coating on my tongue
  • I feel like there's phlegm stuck in my throat
  • I get sleepy after meals
  • I sweat easily and my sweat feels sticky
  • I feel foggy-headed or have trouble concentrating
  • I crave sweets and rich foods
  • I tire easily during humid weather

✅ Eat More

Damp-resolving foods: barley, coix seed (yi yi ren), white radish, winter melon, celery, green tea, hawthorn, tangerine peel (chen pi), onion, garlic.

⚠ Avoid

Sweets, dairy, fried foods, fatty meats, alcohol, late-night eating, refined carbohydrates, fruit juices.

Exercise: Consistent aerobic exercise — running, cycling, rowing, HIIT (build gradually). Aim to sweat daily. This type benefits most from regular vigorous movement.

Herbal allies: Tangerine peel (Chen Pi), Poria (Fu Ling), Hawthorn (Shan Zha), Cassia seed (Jue Ming Zi).

6. Damp-Heat Constitution (湿热质 — Shi Re)

6

The Acne/Irritable Type

Common in: humid climates, alcohol consumption, spicy diets

Damp-Heat combines the heaviness of Dampness with the inflammation of Heat. Symptoms include acne, red rashes, bad breath, a bitter taste in the mouth, irritability, and dark or strong-smelling urine. Often worse in summer and humid environments.

☑ Self-Assessment Checklist

  • I get acne, boils, or red skin rashes easily
  • I often have a bitter or sticky taste in my mouth
  • My breath tends to be bad despite brushing
  • I feel irritable and short-tempered
  • My urine is dark yellow or strong-smelling
  • I feel uncomfortable in humid or hot weather
  • My face looks oily and red
  • I'm prone to hemorrhoids or genital itching/rashes
  • I crave cold drinks but feel heavy afterward
  • My tongue has a yellow, greasy coating

✅ Eat More

Cooling, damp-clearing foods: mung beans, bitter melon, cucumber, watermelon, green tea, lotus root, celery, tomato, winter melon, coix seed.

⚠ Avoid

Alcohol, spicy food, lamb, mango, durian, fried foods, chocolate, nuts (excessive), smoking.

Exercise: Swimming, moderate cardio in cool environments. Avoid hot yoga. Stay hydrated. Exercise in morning or evening, not midday heat.

Herbal allies: Honeysuckle (Jin Yin Hua), Dandelion (Pu Gong Ying), Coix seed (Yi Yi Ren), Plantain (Che Qian Zi).

7. Blood Stasis Constitution (血瘀质 — Xue Yu)

7

The Circulation-Issue Type

Common in: sedentary lifestyle, trauma history, chronic illness

Blood Stasis means poor blood circulation — blood that has "congealed" or isn't flowing freely. Signs include dark or purplish complexion, dark lips, easy bruising, varicose veins, and fixed sharp pains. Women may see dark clots in menstrual blood.

☑ Self-Assessment Checklist

  • I bruise easily
  • My lips or nails have a purplish tint
  • I experience sharp, fixed-location pains
  • I have varicose veins or visible dark capillaries
  • My skin looks dull or has dark spots
  • I feel chest tightness or discomfort
  • For women: my menstrual blood is dark with clots
  • I remember things I'd rather forget (rumination)
  • My tongue appears dark or purplish
  • I sit for long periods without movement

✅ Eat More

Circulation-boosting foods: black beans, hawthorn, rose tea, turmeric, ginger, vinegar, eggplant, chives, walnuts, saffron tea, dark chocolate.

⚠ Avoid

Cold foods (constrict blood vessels), excessive sedentary time, tight clothing, heavy greasy meals, overeating.

Exercise: Regular cardiovascular exercise is essential — running, dancing, cycling, stair climbing. Stretch daily. Break up sitting every 30 minutes.

Herbal allies: Safflower (Hong Hua), Peach kernel (Tao Ren), Dang Gui, Turmeric (Jiang Huang), Rose (Mei Gui Hua).

8. Qi Stagnation Constitution (气郁质 — Qi Yu)

8

The Stressed/Moody Type

Common in: high-stress jobs, perfectionists, creative professionals

Qi Stagnation reflects energy that has gotten stuck — usually from emotional stress, suppressed feelings, or frustration. You may feel moody, sigh frequently, experience chest tightness or rib-side discomfort, and have irregular digestion that worsens with stress.

☑ Self-Assessment Checklist

  • I sigh frequently
  • I feel moody, anxious, or emotionally low
  • I experience chest tightness or rib-side discomfort
  • My digestion gets worse when I'm stressed
  • I tend to overthink or worry excessively
  • I feel a lump in my throat when emotional
  • My sleep is easily disrupted by thoughts
  • I'm sensitive to others' moods and environments
  • I feel better after exercise or venting emotions
  • My menstrual cycle (for women) is irregular or painful with PMS

✅ Eat More

Qi-moving foods: citrus (grapefruit, orange), celery, fennel, rose tea, chrysanthemum tea, radish, mint, vinegar, jasmine tea, oats.

⚠ Avoid

Excessive coffee, alcohol (worsens mood swings), very cold foods, overeating, eating while stressed/working.

Exercise: Outdoor activities, group fitness, dancing, hiking, martial arts. The social and outdoor elements are therapeutic. Yoga and meditation also help.

Herbal allies: Bupleurum (Chai Hu), Rose (Mei Gui Hua), Tangerine peel (Chen Pi), Mint (Bo He), Cyperus (Xiang Fu).

9. Special/Allergic Constitution (特禀质 — Te Bing)

9

The Sensitive/Allergic Type

Common in: those with allergies, asthma, eczema, sensitivities

The Special constitution encompasses congenital sensitivities and allergic tendencies. If you have seasonal allergies, asthma, eczema, or react to foods, medications, or environmental triggers easily, this may be your primary type.

☑ Self-Assessment Checklist

  • I have seasonal allergies (pollen, grass, dust)
  • I've had asthma, eczema, or hives
  • I'm sensitive to certain foods (gluten, dairy, shellfish)
  • I react to medications more than most people
  • I sneeze frequently, especially in spring
  • My skin gets red or itchy easily
  • I have a family history of allergies or autoimmune conditions
  • I'm sensitive to temperature changes
  • Certain smells or chemicals give me headaches
  • I get dark circles under my eyes ("allergic shiners")

✅ Eat More

Immune-balancing foods: brown rice, vegetables, omega-3 fish, quinoa, sweet potato, green leafy vegetables, probiotic foods, bone broth.

⚠ Avoid

Known allergens, highly processed foods, excessive sugar, artificial additives, preservatives, genetically modified foods.

Exercise: Moderate, consistent exercise to strengthen immunity. Avoid outdoor exercise during high pollen. Indoor swimming and yoga work well.

Herbal allies: Astragalus (Huang Qi), Schisandra (Wu Wei Zi), Reishi mushroom (Ling Zhi), Licorice (Gan Cao).

How to Score Your Results

Simple Scoring Method

For each type, count how many of the 10 statements applied to you:

  • 0–2 checkmarks: This is likely not your primary type
  • 3–5 checkmarks: Secondary influence — worth noting
  • 6+ checkmarks: This is likely your primary constitution type

Most people score high on 1–2 types. If you score moderately on several types, your constitution is mixed — which is normal. Focus on the highest-scoring type first, then address secondary patterns.

Remember: Your constitution isn't permanent. With the right diet, exercise, lifestyle, and seasonal adjustments, you can shift toward a more balanced (Neutral) state over time. This is the core of TCM preventive medicine — knowing your type lets you make targeted changes before illness develops.

Want a Deeper, Personalized Assessment?

This self-test is a starting point. The SEASONS app uses a comprehensive algorithm combining TCM wisdom, circadian science, and lifestyle factors to give you a precise constitution profile — with daily personalized guidance.

Take the Full Quiz →

Frequently Asked Questions

What are the 9 TCM body constitution types?

The 9 types are: Neutral (Ping He), Qi Deficient (Qi Xu), Yang Deficient (Yang Xu), Yin Deficient (Yin Xu), Phlegm-Dampness (Tan Shi), Damp-Heat (Shi Re), Blood Stasis (Xue Yu), Qi Stagnation (Qi Yu), and Special/Allergic (Te Bing). Most people have a primary type with one or two secondary types.

Can I have more than one body constitution type?

Yes. Most people have a dominant constitution (typically 60-70% fit) and one or two secondary influences. Pure single-type constitutions are rare. SEASONS analyzes your mixed pattern to provide nuanced recommendations.

Can my body constitution change over time?

Yes. While your base constitution is partly genetic, it shifts with age, diet, lifestyle, environment, and major life events. For example, chronic stress can push a Neutral type toward Qi Stagnation. Retaking the assessment every 3-6 months is recommended.

How accurate is the TCM body type self-assessment?

The self-checklist gives a good starting estimate (about 70-80% accuracy for identifying your primary type). For a definitive assessment, a licensed TCM practitioner performs tongue and pulse diagnosis. The SEASONS app provides a more detailed algorithmic assessment.

Which TCM body type is the healthiest?

The Neutral (Ping He) type is considered the most balanced and healthiest constitution. People with this type have strong immunity, good sleep, stable emotions, and rarely get sick. All TCM lifestyle and dietary recommendations aim to bring other types toward Neutral balance.