This recent trip to Guangzhou brought back many fond memories, especially through the simple and healthy foods I enjoyed each morning at the hotel. My breakfasts were rich in fibre and nutrients, often including steamed sweet potatoes, pumpkin, boiled eggs, cereals, and soya milk.
One particular food caught my attention and reminded me of my childhood - Black Fungus. I had almost forgot about it until this trip. When I was young, my grandmother would often cook it in soups or steam it with chicken or lean pork as part of our family meals.
Black Fungus (also known as Wood Ear Mushroom) is often referred to as the "cleaner of the blood vessels" in Traditional Chinese Medicine. It is highly valued for being low in calories while rich in dietary fibre, iron, and various beneficial polysaccharides. Its crunchy texture and subtle flavour make it a versatile ingredient in many Asian dishes, while its nutritional properties have made it a favourite in both traditional cooking and health-conscious diets for generations.
Nature & Taste:
- Nature: Neutral to slightly cool
- Taste: Sweet
- Meridians entered: Stomach, Large Intestine and Liver
Because of its relatively neutral nature, black fungus is considered gentler than many strongly cooling foods.
Main TCM Functions:
1. Nourishes Blood (养血)
Black Fungus is traditionally used to help support Blood deficiency conditions, especially when there is pale complexion, dizziness, dry skin, fatigue and post-illness weakness
It is often recommended in dietary therapy for women after menstruation, postpartum recovery and elderly patients with dryness and Blood deficiency This aligns with its naturally high Iron content.
2. Invigorates Blood & Dispels Stasis (活血化瘀)
This is one of the most important traditional functions of Black Fungus. In TCM theory, it promotes smoother Blood circulation, helps prevent stagnation and softens hardness and obstruction within the vessels.
Therefore it is often considered suitable for cardiovascular support, stroke prevention (ischemic type), numbness or tingling associated with poor circulation, traumatic injury recovery and chronic fixed pain related to Blood stasis.
This also explains the traditional caution for heavy menstruation, bleeding disorders and post-surgical periods.
3. Moistens Dryness & Benefits the Intestines (润燥通便)
Its moistening quality helps with dry constipation, intestinal dryness and constipation in elderly or Yin-deficient patients
It is particularly useful when constipation is caused by dryness, insufficient fluids and Blood deficiency, rather than excess Heat accumulation.
4. Clears the Channels & Softens Hardness
Some classical dietary therapy texts mention its ability to soften hardness, reduce accumulations and support detoxification.
This is why it is sometimes included in dietary recommendations for nodules, phlegm-stasis conditions and chronic metabolic stagnation.
Though in TCM, food therapy is usually supportive rather than a primary treatment.
TCM Clinical Considerations
Best suited for: Blood stasis constitution, dryness constitution, elderly patients with constipation, hyperlipidaemia patterns, sedentary individuals with poor circulation
Use cautiously in: Spleen-yang deficiency (fatigue and weakness), chronic diarrhoea and loose stools, excessive dampness with weak digestion (excessive phlegm).
Because although neutral, its slippery and moistening nature may burden weak Spleen function in some patients.
Key Health Benefits:
1) Cardiovascular Health (Blood Thinning) (1, 2): It contains anticoagulant properties that helps prevent blood clots, lower cholesterol, and improve circulation, reducing the risk of Stroke and Heart Disease.
2) Improve Digestion: High in dietary fibre (especially soluble fibre), it promotes bowel movements, prevents constipation, and supports gut health.
3) Rich in Iron (Anaemia Prevention): Its iron content is significantly higher than many vegetables, making it excellent for preventing Iron-deficiency anaemia and improving skin complexion.
4) Weight Management (3): The gelatinous fibre creates a feeling fullness, which helps with appetite control and stabilizing blood sugar levels.
5) Bone Health: It is good source of Calcium and Magnesium, which are essential for maintaining strong bones.
6) Immune Support (4): The polysaccharides found in black fungus can help boost the immune system and provide antioxidant effects.
Precautions:
Bleeding Risks (5): Because it has blood-thinning effects, avoid eating large amounts of before/after surgery, dental work, or if you have a Haemorrhagic Stroke.
Menstruation: Women with very heavy periods may want to limit intake during their cycle.
Digestion: People with 'cold' or sensitive stomachs (prone to diarrhoea) should eat it in moderation.
Preparation: Never eat raw fresh black fungus, as it contains a photosensitive chemical. Always use dried black fungus that has been soaked and thoroughly cooked.
If soaked for many hours, especially overnight in a warm kitchen, bacteria and toxins can develop in the soaking water. There have been rare but serious food poisoning cases in China linked to long soaking times and poor storage conditions. The risk is higher during summer or in warm environments.
Steamed Chicken with Black Fungus (Serves 2)
Ingredients:
- 250g chicken thigh fillets, cut into bite-sized pieces
- 20g dried black fungus (wood ear mushrooms)
- 2 slices fresh ginger, finely shredded
- 1 spring onion, finely chopped
- 1 tbsp light soy sauce
- 1 tsp oyster sauce
- 1 tsp sesame oil
- 1 tsp Shaoxing rice wine (optional)
- ½ tsp sugar
- ¼ tsp white pepper
- 1 tsp cornflour (cornstarch)
Preparation:
- Soak the dried black fungus in warm water for 20–30 minutes until fully expanded.
- Rinse thoroughly and trim off any hard stems. Tear larger pieces into bite-sized portions.
- In a bowl, combine the chicken with soy sauce, oyster sauce, sesame oil, rice wine, sugar, white pepper, and cornflour.
- Marinate for 20–30 minutes.
Cooking Method:
- Arrange the black fungus evenly on a heatproof plate.
- Place the marinated chicken on top.
- Scatter the shredded ginger over the chicken.
- Bring water in a steamer to a boil.
- Steam over high heat for 12 - 15 minutes, or until the chicken is fully cooked.
- Garnish with chopped spring onion before serving.
Serving Suggestion:
Serve hot with steamed jasmine rice and a side of green vegetables such as pak choi or broccoli.
Health Benefits:
Black Fungus is rich in dietary fibre, iron, and antioxidants, and is traditionally valued for supporting circulation and digestive health.
Chicken provides high-quality protein that helps maintain muscle strength and supports recovery.
Ginger aids digestion and helps warm the body.
Enjoy this healthy and flavourful dish with your family!
References:
1) Cardiovascular Health & Blood Circulation: https://pubmed.ncbi.nlm.nih.gov/14967412/
2) Cholesterol-Lowering Effects: https://pmc.ncbi.nlm.nih.gov/articles/PMC3551054/
3) Blood Sugar & Metabolic Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC8997552/
4) Immune Support: https://www.sciencedirect.com/science/article/abs/pii/S0924224421003356
5) Increased Bleeding Risk: https://pubmed.ncbi.nlm.nih.gov/14967412/
6) Before Surgery: https://yonsei.elsevierpure.com/en/publications/the-nontoxic-mushroom-auricularia-auricula-contains-a-polysacchar-2
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