Why Your Gut Struggles in Winter (and What to Do About It)

If your digestion feels a little off as the temperature drops, you’re not imagining it and you’re definitely not alone.

A global study of over 51,000 adults found that 1 in 5 people experience bloating every single week. And according to Harvard Health, winter can make digestion slower and less efficient. Between the rich, warming meals and the drop in movement, your gut simply has more to manage and fewer tools to do it.

The good news? You can absolutely support your gut in the cooler months with a few daily tweaks and the right natural nutrients, including gut-friendly foods that help improve digestion. Let’s break it down.

Why digestion slows down in winter

Colder weather changes how your body functions. Blood flow gets redirected away from the digestive system to help maintain your core body temperature, and everything inside begins to move just a little slower.

When you pair this with heartier meals and reduced physical activity, it can become harder for your gut to process what you eat. This can lead to that familiar feeling of fullness, puffiness, or general sluggishness after meals. To counter this, it’s important to incorporate foods for better digestion into your winter routine.

Which foods challenge your digestion in winter?

Warming, satisfying meals are one of the joys of winter — but some ingredients can be harder on your gut. Here are a few to watch:

• Creamy sauces such as Alfredo, creamy soups, and rich gravies

• Refined carbs like white bread, pastries, and pasta

• Fatty cuts of meat such as lamb shanks, pork belly, or roast beef with the fat left on

• Cheese-heavy dishes like lasagna, cheesy bakes, or toasties

• Fried foods including schnitzels, chips, or tempura

• Processed meats like sausages, salami, and bacon

• Excessively oily takeaways, especially those loaded with deep-fried elements

You don’t have to give up your favourites, just aim to balance them out with fibre-rich veggies, digestion-friendly herbs (like ginger and fennel), and plenty of water to keep everything moving.

Winter-Friendly Foods That Support Better Digestion

While some heavy comfort foods can slow things down, others are gentle on your gut and full of nutrients that help keep things moving.

• Soups and stews made with slow-cooked veggies, herbs, and lean proteins
• Cooked root vegetables like pumpkin, sweet potato, beetroot, and carrots
• Steamed greens such as spinach, kale, and silverbeet to add fibre and support regularity
• Bone broth for gut health – soothing for the gut lining and packed with collagen and minerals
• Ginger and turmeric – powerful spices that help reduce bloating and inflammation
• Oats and quinoa – gentle grains that provide fibre without the bloat
• Fermented foods like sauerkraut, kimchi, or natural yoghurt (if tolerated) to feed your good gut bacteria
• Herbal teas such as peppermint, chamomile, and fennel to ease digestive discomfort

These nourishing, gut-friendly foods can help balance out the heavier dishes of the season, so you feel satisfied and supported.

Gentle daily tips for stronger digestion all winter long

• Start your morning with warm lemon water to gently wake up your digestive system.

• Add warming spices like ginger, cumin, fennel, turmeric, or cinnamon to your meals to help boost circulation and support gut function.

• Soak legumes and grains before cooking to break down hard-to-digest compounds and make nutrients easier to absorb.

• Don’t overeat — stop when you’re about 80% full to avoid overloading your system.

• Rotate your meals and vary your ingredients to encourage a diverse and happy gut microbiome.

• After eating, go for a short walk. Even 10 minutes can help support digestion and reduce bloating.

• Stay hydrated, even if you’re not feeling thirsty. Your gut needs water to function properly

• Avoid lying down straight after meals. Instead, stay upright for at least an hour to help prevent sluggish digestion or reflux.

These simple rituals can make a big difference, especially when they become part of your everyday winter wellness routine.

 

How Apple Cider Vinegar and Gutsy help restore balance

Sometimes your body needs an extra nudge, and that’s where natural, gentle support can make a real difference. We’ve paired two of our best digestive allies to help you feel light, comfortable, and energised again:

Apple Cider Vinegar Capsules with "The Mother"

• Supports healthy stomach acid levels for easier digestion

• Helps reduce bloating and mild reflux

• Assists blood sugar balance and metabolism

• No vinegar taste or smell

Gutsy Food-Grade Diatomaceous Earth

• Helps gently cleanse and refresh the digestive system

• Promotes regular bowel movements and gut clarity

• Rich in minerals like silica, magnesium, and iron

• Supports detox, nutrient absorption, and whole-body energy

Together, these two supplements work with your body to encourage smooth digestion and better gut rhythm throughout the cooler months.

 

Final Thoughts

If you’re feeling heavy, sluggish, or out of sync this season, your gut may just need a little extra support. The colder months naturally slow digestion, but you don’t have to put up with discomfort or fatigue.

With a few simple daily habits and the right gut-friendly foods, you can beat the bloat, restore regularity, and feel lighter, clearer, and more energised all winter long.