Supporting Your Digestion in the Winter

Creamy pastas…hearty stews…gooey baked treats. 

When the temperature drops, many people turn to cozy, hearty comfort foods. 

But while these may make your soul—and your taste buds—happy, there’s at least one part of your body that doesn’t react as well. Your digestive system. 

The comfort foods you turn to during the colder months have a downside; they can slow down your digestion. Combined with other wintry changes, such as drinking less water, your gut could end up feeling sluggish, bloated, constipated—or worse. 

But you don’t have to give up the foods you love to keep your digestion on track! It just takes a few minor tweaks to your meals and your lifestyle.

Let’s look at which winter habits could be interfering with your digestive health, and what you can do to support your digestive system this winter.

What Causes Winter Digestive Issues?

If winter has your gut feeling under the weather, you’re not alone!

From seasonal stress to rich comfort foods, it’s no wonder your digestive system might feel under pressure during winter. 

Here are some of the biggest culprits for your digestive woes in the winter. 

• Stress: First it’s the pressure of the holidays, then it’s the rush to get back on track in January. Your spiking stress level can wreak havoc with your gut, causing digestive discomfort. 
• Comfort foods: The heavy meals and rich comfort foods you crave are often low in nutrients and fiber, slowing down the digestive process. 
• Lack of exercise: It’s hard to find motivation when it’s cold and dark outside and a cozy couch is calling. But not getting enough physical activity can slow down your metabolism and motility (gut movement). 

These may seem like minor issues, but they can lead to bloating, constipation, and overall digestive discomfort. 

But don’t worry—you can help your gut handle it! Let’s look at how you can adjust your eating habits and lifestyle, to support your digestion in the winter. 

6 Digestion-Supporting Tips for Winter

Winter can be tough on your digestive system, but it doesn’t have to be! A few small, intentional changes can make a big difference. The goal here isn’t to give up your favorite comfort foods completely—it’s about finding balance, listening to your body, and supporting your gut. 

Here are some easy ways to keep your digestive system in top shape all winter long.

Eat Seasonally

Eating food that’s in season is better in so many ways. It’s gentler on the environment, easier on your wallet, and helps your body stay in sync with nature’s rhythms. 

Fresh winter produce, including root vegetables, citrus fruits, and greens are packed with nutrients and fiber that support your digestive and overall health. Think roasted carrots, sweet potatoes, kale salads, and a tall, fresh-squeezed glass of orange juice. 

And these foods are naturally loaded with vitamins and antioxidants, to keep your gut happy and your immune system healthy during the colder months. For more guidance, check out our post, How to Eat Seasonally in the Winter. 

Skip Cold Food

Does winter weather invite you to enjoy a warm cup of tea or bowl of soup? Warm foods don’t just feel better when you eat them, they’re better for you, too! 

Your body requires more energy and effort to break down cold food, making them more difficult to digest. Plus, the cold temperatures can slow down your metabolism. The result? A slower digestive process that can lead to gastrointestinal issues such as bloating, constipation or diarrhea, indigestion, weight gain, and more. 

When you’re preparing your meals—or snacks—this winter, focus on warm, nutritious foods that both taste delicious and support your digestion. 

Choose Moderation

Good news! You don’t have to say good-bye to your favorite foods this winter—even the ones that aren’t so healthy. In fact, eating them in moderation can actually be better for you than giving them up altogether.

Studies show that when you label a food as off-limits, it can become all you think about—the “Forbidden Fruit effect”. It can make your craving stronger, leading to overeating when you eventually cave in. Instead, let yourself indulge in a few satisfying bites of that creamy pasta dish or decadent dessert, then move on to something light, healthy, and nourishing. You get to enjoy your favorite foods while keeping your digestion—and your mood—happy.

Stay Hydrated

We get it: it’s a lot easier to stay hydrated during the long, hot days of summer. But water is essential to nearly all of your body’s functions, including healthy digestion. Water helps break down food, supports nutrient absorption, and keeps things moving along your digestive tract. 

If a big glass of cold water doesn’t appeal to you—understandably—try a warm drink. Herbal teas, warm broths, and hot water with lemon are all great alternatives. 

Stock Up on Flavor

Skip spicy; go for spices! Spicy foods can actually irritate your digestive system’s lining, causing heartburn, indigestion, abdominal pain, or worse. Herbs and spices, on the other hand, taste great and make your body feel even better. 

Here are some to add to your favorite winter dishes, for extra flavor and digestive support.

• Cayenne pepper
• Cinnamon
• Cloves
• Cumin
• Garlic
• Ginger
• Nutmeg
• Peppermint
• Rosemary 
• Turmeric

Add a Digestion-Supporting Supplement

The best way to support your digestion—not just in winter, but all year—is by taking a quality spore probiotic supplement. 

Your gut is home to trillions of bacteria. Some are beneficial bacteria, assisting your body perform vital functions and promoting your gut, immune, and overall health. Pathogenic bacteria, on the other hand, negatively impact your health and well-being. These two coexist in a precarious balance in your gut microbiome. Because of the limited space, when one type of bacteria flourishes, the other one struggles. Ideally, your beneficial bacteria are stronger than the pathogenic ones, keeping your microbiome in balance and supporting your digestive health. 

When you take a high-quality spore probiotic, its bacteria join forces with your existing beneficial gut bacteria, crowding out the pathogenic bacteria. 

We’re big fans of this Core Health Bundle from Just Thrive. 

• Just Thrive Probiotic is guaranteed to arrive 100% alive in your gut. It contains four clinically-proven spore strains that are protected by an endospore shell, keeping them safe from digestive enzymes, stomach acid, and other potential digestive dangers. Just Thrive Probiotic has 1000x better survivability vs. leading probiotics.
• Just Thrive PREbiotic contains three ‘smart’ fibers clinically proven to ONLY feed your good gut bacteria (unlike most prebiotic products that feed both good and bad). When combined with Just Thrive Probiotic, studies show it can more than DOUBLE your population of good bacteria. 

Even better, with Just Thrive Probiotic and PREbiotic, you can turn your favorite foods into gut-supporting powerhouses. Simply sprinkle the contents of one capsule into your favorite foods, and you’ll be all set. Just Thrive Probiotic can even survive baking and freezing and still be fully potent!

Having a healthy, balanced gut microbiome is the number one thing you can do to support your digestion, any time of the year.

More Ways to Support Your Digestion in the Winter

It’s not all about the foods you eat. Your lifestyle choices can also help you protect your digestive health—cold weather or not. 

Here are some things to keep in mind. 

Continue Exercising 

When the days are cold and the nights are long, it’s tempting to skip the gym and snuggle under a soft blanket—despite your New Year’s resolution. 

But consistent, moderate exercise is essential for good digestion all year round. It improves your gut motility, helping you avoid issues such as bloating, gas, indigestion, and nausea. It also sets you up for digestion-supporting benefits, such as maintaining your metabolism and getting better sleep.

Here are a couple of tips to keep you moving during the winter. 

• Bring your gym bag to work, so you can go straight to the gym. 
• Go for a walk during your breaks. 
• Find an accountability buddy, someone who’ll make sure you exercise—or even join you in your workouts. 
• Use an app to track your progress. Nothing is as motivating as seeing proof of your results. 
• Exercise at home! Follow an online workout program or class or look up some simple exercises on YouTube.

Manage Your Stress

With the busyness of the holiday season and the rush to start the New Year, stress levels can soar in the winter. And that impacts more than just your mood; it has a negative impact on your digestion, too. 

Your gut and your brain talk to one another directly using the gut-brain axis (GBA). When one of them is unhappy, so is the other. It’s why you get an upset stomach when you’re nervous about a big event, or why having digestive issues can lead to anxiety and depression. 

To keep your digestive system in tip-top shape this winter, make time for activities that lower your stress. Try journaling, spending time in nature, meditating, practicing mindfulness, or anything else that makes you feel calm and de-stressed.

Get Enough Sleep

Quality sleep is underrated for digestive issues, but studies show it can make a world of a difference. While you’re sleeping, your digestive system is still wide awake—and working hard. Sleep allows other body functions to slow down, so your body can give more energy to digestion.

To make sure you get the recommended 7-9 hours of sleep each night, follow these tips. 

• Avoid blue light (from electronics) before bedtime. 
• Hang black-out curtains if your room is too bright in the morning. 
• Establish a nighttime routine, so your body knows when it’s time for bed. When possible, try to be consistent in your sleep/wake schedule. 
• Avoid exercise and caffeine right before bed. 

Final Thoughts

Don’t let digestive issues add to your winter blues! 

Follow these tips to support your digestion and keep yourself feeling great during the winter—and beyond. With a little more attention to your eating habits and your lifestyle, you can keep your gut happy and enjoy the winter months—without digestive discomfort!

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