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5 simple ways to support your gut health this winter
During winter, your digestive system can slow down as routines, diet, and physical activity change. Supporting your gut health naturally through diet and lifestyle can improve digestion, energy, and mood during the colder months. Winter habits like comfort eating, lower fibre intake, and less movement can affect digestion.
In this article, learn five simple, natural ways to support your gut health this winter.
Why gut health matters in winter
Your gut affects more than digestion. It helps regulate your immune system, absorb nutrients, and maintain mood balance. During winter, colder weather, heavier meals, and less physical activity can lead to constipation, bloating, and fatigue.
Research shows that small, daily habits - diet, hydration, and exercise - strongly influence gut function. A consistent routine keeps digestion moving smoothly and supports the gut microbiome, the community of bacteria vital for your digestive and immune health.
5 simple ways to improve gut health in winter
These practical, evidence-based steps focus on nutrition, hydration, and lifestyle habits that keep your digestive system healthy throughout the colder months. Each one is simple enough to start today.
1. Eat more fibre-rich foods for better digestion
Fibre is essential for a healthy gut, yet most people eat less of it in winter. Comfort foods like pastries or pasta tend to replace fresh fruits, vegetables, and grains. NICE guidance recommends adults consume around 30 grams of fibre per day from varied sources.
Two types of fibre:
- Soluble fibre (found in oats, beans, lentils, apples, and root vegetables) holds water in the gut, improving motility and softening stools.
- Insoluble fibre (in bran, wholegrains, and skins of some vegetables) adds bulk but can worsen bloating in sensitive individuals.
Try warming, high-fibre meals: porridge with fruit for breakfast, lentil soup for lunch, or roasted root vegetables with dinner. Increasing fibre gradually and drinking enough water helps prevent gas or bloating.
2. Stay hydrated to prevent constipation and fatigue
Hydration directly affects digestion. When the body is dehydrated, stools become hard, making bowel movements difficult. The latest research advises around 2 litres of fluid daily to keep digestion regular.
Warm drinks like herbal tea or water with lemon can be easier to maintain in cold weather. Soups and stews also contribute to daily hydration. Limit alcohol and caffeine, which can irritate the gut and increase fluid loss.
Water also protects the gut lining, helping nutrients absorb effectively and maintaining a balanced gut environment that supports immunity and energy levels.
3. Keep moving to improve gut motility
Exercise stimulates the muscles that move food through your digestive system. Cold weather often leads to inactivity, which can cause sluggish digestion or bloating. Studies show even 20 minutes of light activity - like brisk walking or yoga- can improve bowel regularity.
During winter, choose accessible indoor activities: stretching, Pilates, or walking in place while watching TV. Regular movement supports not only digestion but also mood, as stress reduction helps calm the gut-brain axis- an important link between emotional and digestive health
4. Add fermented and plant-based foods to nourish gut bacteria
The gut microbiome thrives on variety. Eating a diverse mix of plant-based foods and fermented products increases beneficial bacteria that protect against bloating and digestive imbalance.
Best winter foods for a healthy gut:
- Fermented foods: live yoghurt, kefir, sauerkraut, kimchi, kombucha, and miso.
- Plant-based fibre: beans, oats, bananas, onions, and garlic.
These options are easy to find in most supermarkets and local food shops, with many available year-round. Fermented foods like kefir and sauerkraut are now common fridge staples, while beans, oats, and root vegetables are affordable winter essentials that add both fibre and warmth to meals.
Research found that including at least 30 different plant-based foods per week supports a balanced microbiome. That number sounds high, but it simply means varying your meals with different fruits, vegetables, herbs, nuts, seeds, and grains. For instance, oats with fruit and seeds at breakfast, lentil soup at lunch, and a vegetable stir-fry at dinner could already include eight or more different plants in one day.
Add sauerkraut to grain bowls or enjoy kefir with breakfast to naturally introduce more probiotic bacteria. These realistic, everyday foods make it easier to maintain a healthy gut and prevent sluggish digestion during the colder months.
5. Manage stress and maintain a consistent routine
Emotional stress can disrupt digestion. The gut and brain communicate through nerves and hormones, so anxiety, irregular eating, or poor sleep can worsen bloating and constipation.
NICE guidance notes that regular mealtimes, hydration, and relaxation are essential for preventing flare-ups of gut symptoms. To maintain a healthy balance:
- Eat at consistent times each day.
- Include relaxation techniques like deep breathing or meditation.
- Prioritise sleep and limit screens before bed.
Routine supports both the gut and the mind, helping prevent stress-related digestive issues during the darker months.
When to consider nutritional testing for gut health
While diet and lifestyle changes help most people, some may still experience persistent bloating, discomfort, or low energy. These can sometimes be linked to nutrient deficiencies or bowel irregularities that are not always visible. MyHealthChecked offers convenient at-home tests that help you learn more about your digestive health and nutritional balance.
Regular gut health checks are particularly useful during winter when dietary changes, dehydration, or low fibre intake can affect bowel habits. Early insight allows you to adjust nutrition and hydration before small issues become more uncomfortable.
MyHealthChecked’s Vitamins & Minerals Profile Blood Test measures essential nutrients including iron, vitamin B12, vitamin D and folate. Deficiencies in these can contribute to tiredness, poor immunity, and sluggish digestion.
- Iron and B12 support red blood cell formation and energy levels.
- Vitamin D aids immune function and is often lower in winter due to reduced sunlight.
If your diet lacks variety or you experience ongoing fatigue or gut issues, this test can help identify imbalances. By checking your nutritional status, you can make informed changes - like increasing iron-rich foods or vitamin D sources - to better support your digestion through the colder months.
MyHealthChecked’s Bowel Health Rapid Test detects hidden (occult) blood in stool, which can signal irritation or inflammation in the lower digestive tract. It’s a quick, painless test you can do at home, providing results in minutes.
Hidden blood isn’t always a cause for concern - it can appear after constipation, minor irritation, or haemorrhoids - but positive results should be discussed with a healthcare professional. Using this test periodically can help monitor bowel changes and encourage earlier medical review if needed.
Together, these tests offer a clearer picture of your gut and nutritional health, helping you make practical, personalised adjustments without waiting for a clinic appointment.
Frequently asked questions
1. What causes gut problems in winter?
Reduced fibre intake, dehydration, and inactivity are key causes. Comfort eating and lower mood can also disrupt digestion and gut bacteria balance.
2. Which foods are best for gut health in winter?
Oats, lentils, beans, and root vegetables provide fibre for digestion, while fermented foods like yoghurt and sauerkraut add beneficial bacteria that support gut health.
3. Can stress really affect digestion?
Yes. Stress impacts how your brain communicates with your gut, leading to cramps, bloating, or constipation. Managing stress can help restore regular digestion.
4. How can I prevent constipation in cold months?
Drink at least 2 litres of fluid daily, increase soluble fibre, and stay active. Warm drinks and high-fibre soups help maintain gut motility and hydration.
In summary
Winter can challenge your digestion, but small consistent habits make a big difference. Eat fibre-rich and fermented foods, drink enough water, stay active, and manage stress. If you want extra insight, MyHealthChecked’s Bowel Health Rapid Test and Vitamins & Minerals Profile Blood Test offer simple, accurate ways to check your digestive and nutritional health from home.
Making informed, food-first changes can help you maintain comfort, energy, and wellbeing throughout the season.
References
1. National Institute for Health and Care Excellence (NICE). Irritable bowel syndrome in adults: diagnosis and management (CG61). 2017. https://www.nice.org.uk/guidance/cg61
2. GPnotebook. Dietary and lifestyle advice in management of constipation. 2025. https://gpnotebook.com/en-GB/pages/gastroenterology/dietary-and-lifestyle-advice-in-management-of-constipation
3. Wang DC, Peng XF, Chen WX, Yu M. The Association of moisture intake and constipation among US adults: evidence from NHANES 2005-2010. BMC Public Health. 2025;25:399. https://doi.org/10.1186/s12889-025-21346-x
4. Kassam S. How to help patients transition to a healthy and sustainable diet. Br J Gen Pract. 2021;71(704):127. https://bjgp.org/content/71/704/127
5. McDonald D, Hyde E, Debelius JW, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018;3(3):e00031-18. https://pmc.ncbi.nlm.nih.gov/articles/PMC5954204/
6. Peloton. Walking After Eating: Benefits, Risks, and How Long to Wait Before You Walk. Peloton Blog. 2023. https://www.onepeloton.com/en-GB/blog/walking-after-eating