The gut plays a vital role in the body, allowing us to absorb nutrients from food and process waste for elimination. Few people know that the gut reacts to seasonal changes. Why does the digestive system function differently in winter, and how can you take care of it? Find out in this article.
The Seasonality of Gut Function
The gut microbiota is a complex ecosystem consisting of bacteria, fungi, viruses, archaea, and microeukaryotes. It exists throughout the digestive tract, not just in the intestines. The gut’s function changes with the seasons because it is sensitive and easily affected by an unhealthy lifestyle. Winter is a particularly challenging time for the digestive system and requires special care.
Cold temperatures discourage physical activity, and shorter days with less sunlight lead to vitamin D deficiency. In winter, the diversity of gut bacteria decreases, and intestinal peristalsis slows down. Consequently, these changes can impair the immune system, increasing the risk of infections.
How to Care for Your Gut in Winter?
Winter limits the availability of fresh fruits and vegetables grown locally. To supply your body with essential vitamins and minerals, focus on seasonal produce. Great winter fruits include mandarins and kiwis, while vegetables like beets and cabbage are excellent choices. Root vegetables, grains, and legumes, which are high in dietary fiber, are particularly beneficial for gut health.
Hydration Matters
Don’t forget to drink water. In winter, your body may not show signs of thirst as prominently as in summer, but staying hydrated is still essential. Inadequate hydration can lead to dehydration, dry skin, and even fever.
Healthy Fats
Healthy fats play a key role in maintaining gut microbiota. These can be found in foods like avocados, nuts, and olive oil. Avoid foods high in saturated fats to minimize digestive issues.
Supplement Vitamin D
Supplementing vitamin D helps counteract deficiencies caused by reduced sunlight exposure in winter. Additionally, probiotics rich in lactic acid bacteria support immune function and help maintain gut balance. They also promote digestive processes. Consider incorporating yogurt, kefir, and fermented foods into your diet.
Warm, Easily Digestible Meals
Warm, light meals are better for gut microbiota than cold, heavy foods. They improve digestion and reduce symptoms like bloating, abdominal pain, and heaviness. Avoid fried and spicy dishes, which can be harder to digest.
Serotonin and Gut Health
Serotonin, often called the “happiness hormone,” also plays a crucial role in maintaining gut health. It is primarily produced in the gastrointestinal tract, where it aids in gastric emptying, intestinal motility, and secretion. For optimal serotonin levels, maintain a balanced diet, exercise regularly, and get enough sleep.
When to See a Specialist?
The gut and digestive system are more complex than they might appear. Proper functioning requires mindful food choices, regular meals, and physical activity. If you maintain a healthy diet and lifestyle but still experience gut microbiota imbalances—such as bloating, abdominal pain, irregular bowel movements, chronic constipation/diarrhea, weakened immunity in winter, or mood changes—it’s time to consult a specialist.
At LuMedic, you can book an appointment by calling 22 150 20 20 and selecting one of our specialists:
- Dr. Michał Lipiński, MD, PhD – Gastroenterology
- Aleksandra Bąk, MSc – Dietetics