{"id":36841,"date":"2026-01-02T11:57:44","date_gmt":"2026-01-02T16:57:44","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36841"},"modified":"2026-02-09T12:04:16","modified_gmt":"2026-02-09T17:04:16","slug":"cold-weather-gut-changes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/cold-weather-gut-changes\/","title":{"rendered":"How Cold Weather Messes With Your Gut\u2014And What To Do About It"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Winter tends to change the way we eat, move, and feel\u2014and, often, these shifts impact our digestion. As the frigid weather creeps in, you might notice you\u2019re more bloated than usual, wake up feeling unusually sluggish, trend more towards constipation, or realize your system simply isn\u2019t as predictable as it was a few months ago.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nope, you\u2019re not imagining it! A combination of some very real physiological shifts and changes in lifestyle can throw a wrench in your digestion during the winter.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The upside: You don\u2019t need a total gut overhaul to feel better. With a few simple tweaks, you can support smoother digestion, experience less discomfort, and keep your microbiome happy through the season.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ahead, experts break down exactly how winter affects your gut and share some realistic shifts that can help keep everything moving until spring.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <em><span style=\"font-weight: 400;\"><a href=\"https:\/\/wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\">Jenna Volpe<\/a>, R.D.N., L.D., C.L.T., is a functional dietitian. <a href=\"https:\/\/amandasauceda.com\/\" target=\"_blank\" rel=\"noopener\">Amanda Sauceda<\/a>, M.S., R.D., is a gut health nutritionist.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>Your Digestive System And The Cold<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">While your stomach and intestines don\u2019t literally \u201cslow down\u201d when it gets colder outside, the drop in temperature does set off a series of physiological shifts that can indirectly influence how your gut feels, explains functional dietitian <\/span><span style=\"font-weight: 400;\">Jenna Volpe<\/span><span style=\"font-weight: 400;\">, R.D.N., L.D., C.L.T.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One key player is circulation. \u201cWhen you&#8217;re exposed to cold temperatures, your body redirects blood flow toward your core organs to preserve heat,\u201d Volpe says. <\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2025\/01\/03\/what-cold-weather-does-to-the-body-and-how-to-protect-yourself-this-winter\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Cold weather has been shown to constrict blood vessels<\/span><\/a><span style=\"font-weight: 400;\">, which may reduce circulation and indirectly slow digestion. \u201cWith less blood flow available to the digestive tract, processes like motility and enzyme secretion may feel less efficient,\u201d she adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Early research also suggests cold exposure can influence the gut barrier, the protective lining that helps regulate digestion and immunity. In fact, one study published in the journal <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0048969722022926\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Science of The Total Environment<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that animals exposed to cold temperatures developed higher blood pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additional research shows that cold exposure can also interact with the microbiome, or the microorganisms living inside the gut. That same animal study also found that rats exposed to cold experienced major shifts in their gut bacteria\u2014specifically losing beneficial butyrate-producing microbes while gaining more potentially harmful ones, explains Volpe. One <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8552956\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2021 review<\/span><\/a><span style=\"font-weight: 400;\"> also confirmed that changes in body temperature (from cold exposure, heat stress, fever, or even daily rhythms) can shift the balance of gut bacteria, affecting both the diversity and stability of the microbiome.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, despite the persistent myth that metabolism slows in the winter, rest assured that your inner engine continues to hum along normally, says Volpe. In fact, exposure to cold temperatures has been shown to induce <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6449850\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">thermogenesis<\/span><\/a><span style=\"font-weight: 400;\">, a naturally occurring process in which the body generates more heat to regulate its internal body temperature.<\/span><\/p>\n<h2><b>Winter Lifestyle Shifts Absolutely Impact Digestion<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to the direct impact cold weather has on our bodies, shifts in our eating habits and other routines can also throw off digestion this time of year.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s easy to chalk these things up to holiday meals or being \u201cout of your routine,\u201d but experts say colder weather itself plays a bigger role in gut changes than most people realize. While the basic processes of your digestive system still work the same whether it\u2019s hot or cold outside, how you <\/span><i><span style=\"font-weight: 400;\">react<\/span><\/i><span style=\"font-weight: 400;\"> to the weather can influence your digestion, explains\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, \u201cwhen it starts to get cooler, we\u2019re more likely to change how we eat and move our bodies, which can have a huge impact on digestion,\u201d says gut health nutritionist, <\/span><span style=\"font-weight: 400;\">Amanda Sauceda<\/span><span style=\"font-weight: 400;\">, M.S., R.D.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everything from the types of foods we gravitate towards (hello, hearty holiday meals!) to hydration, sunlight exposure, stress patterns, late-night festivities, and how often we get outside can make our digestion feel sluggish, the experts say.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAll of these play into how consistently (or unpredictably) your gut shows up for you this time of year,\u201d suggests Volpe. \u201cIt\u2019s not that winter \u2018breaks\u2019 your digestion, but the combination of colder temperatures, lifestyle changes, and holiday rhythms can create a perfect storm for bloating, sluggishness, and irregularity.\u201d<\/span><\/p>\n<h2><strong>Realistic Winter Tweaks to Support Your Gut<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Small, steady changes can go a long way during the colder months. The following tweaks don\u2019t require a regimen overhaul or strict plan, but still help your gut function better when temperatures drop and routines shift.<\/span><\/p>\n<h3><strong>1. Stay hydrated<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Believe it or not, it\u2019s surprisingly easy to get dehydrated in the winter. \u201cWhen it\u2019s warm outside, thirst cues are louder, and water feels naturally appealing; but in colder weather, those built-in signals (like feeling thirsty or sweaty) fade into the background,\u201d explains Volpe. \u201cAs a result, many people end up drinking far less than they realize.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The issue is that hydration can be a major culprit for digestive comfort. \u201cWater helps prevent constipation and keeps digestion moving,\u201d Sauceda explains. \u201cWithout enough fluid, stools become drier, harder, and more difficult to pass. You might even notice visible signs like cracks or dryness in your poop along with extra bloating or discomfort.\u201d<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hydration-dos-and-donts\/\" target=\"_blank\" rel=\"noopener\">8 Expert Tips For Nailing Your Hydration Game<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If staying hydrated is a struggle for you in the winter, Volpe recommends reaching for herbal teas. Not only do they hydrate you, but they can also help reduce stress and promote relaxation. \u201c<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11109927\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Chamomile tea<\/span><\/a><span style=\"font-weight: 400;\"> is calming and may also help your digestion by relaxing your body and easing tension in the gut,\u201d she says. \u201cMeanwhile, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10774856\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">rooibos tea<\/span><\/a><span style=\"font-weight: 400;\"> may help support a healthy gut lining.\u201d You can also get more out of your sips by adding an <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/hydration-endurance\" target=\"_blank\" rel=\"noopener\">electrolyte powder<\/a> to your water bottle.\u00a0<\/span><\/p>\n<h3><strong>2. Reach for seasonal, warming foods<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Your digestive system tends to prefer warm, cooked meals in the winter because they\u2019re simply easier for your gut to break down, explains Volpe. \u201cWhen food is already warm and softened, your stomach doesn\u2019t have to work as hard to heat it up or mechanically break it apart,\u201d she says. \u201cThat means less gas, less bloating, and smoother digestion overall.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">She recommends prioritizing warm, seasonal foods like soups, stews, roasted root vegetables, and winter squash to deliver <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber?store=26\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, nourishment, and steady energy. \u201cAdding warming herbs and spices\u2014like ginger, turmeric, garlic, cinnamon, and cumin\u2014can also help support circulation and digestive secretions, making meals feel both comforting and easier to handle,\u201d she adds.\u00a0<\/span><\/p>\n<h3><strong>3. Find seasonal ways to stay active<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Your gut thrives on movement\u2014even light or gentle movement. \u201cRegular physical activity is <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39575759\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">strongly associated with better bowel regularity<\/span><\/a><span style=\"font-weight: 400;\">,\u201d Volpe says. That doesn\u2019t have to mean hour-long workouts or braving freezing temps. \u201cA 10-minute walk, a quick mobility video, or a few strength exercises at home can help keep the digestive tract contracting in a healthy rhythm,\u201d she shares. If you do enjoy winter activities like skating, skiing, or snowshoeing, even better! Just remember that moving consistently is more important than <\/span><i><span style=\"font-weight: 400;\">how <\/span><\/i><span style=\"font-weight: 400;\">exactly you move.<\/span><\/p>\n<h3><strong>4. Eat familiar foods before parties<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Sunday football buffets and Galentine&#8217;s Day often involve a parade of foods that are richer or heavier than your usual meals. To give your stomach the best shot at handling the night well, Sauceda recommends anchoring yourself with something simple and familiar beforehand. \u201cA small meal or snack that agrees with you gives your gut a stable foundation,\u201d she says. \u201cThis way, you\u2019re not going into a big dinner with an already aggravated or unhappy gut.\u201d Try a piece of toast with nut butter, a small bowl of soup, yogurt with fruit, or even a few crackers with cheese.\u00a0<\/span><\/p>\n<h3><strong>5. Take time to de-stress<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Stress is one of the most underrated drivers of bloating, constipation, and general digestive discomfort, especially during an already chaotic season, warns Sauceda. \u201cEven a few minutes of deep breathing, stretching, stepping outside, or doing something grounding can activate the body\u2019s \u2018rest and digest\u2019 mode,\u201d she says.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/protein-stress-nervous-system\/\" target=\"_blank\" rel=\"noopener\">Is Eating More Protein The Solution To Your Stress?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">To keep your digestion balanced, she recommends weaving small stress-relieving tactics in throughout the day. Try a five-minute walk, a quick stretch break between tasks, or simply putting your phone down and taking a few slow, deep breaths before meals. \u201cThese tiny pauses help calm the gut-brain connection and keep digestion running more smoothly,\u201d Sauceda shares.<\/span><\/p>\n<h3><strong>6. Try a vitamin D supplement<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Though it might not seem related to your tummy, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a> is another factor worth paying attention to this time of year. \u201cLower vitamin D levels in winter may compromise both gut health and immune function,\u201d Volpe explains. (Remember, sunlight is the body\u2019s main source of vitamin D, so it\u2019s common for levels to dip once the days get shorter and folks spend more time indoors.) \u201cIn fact, vitamin D deficiency has been linked to a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39064795\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">weakened gut barrier and shifts in the gut microbiome<\/span><\/a><span style=\"font-weight: 400;\">, which may help explain why people with conditions like IBS, IBD, and celiac disease often have lower vitamin D levels overall,\u201d she adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your vitamin D levels tend to run low or you live in a climate with long winters, consider asking your healthcare provider about testing and whether a supplement might help. \u201cMost adults do well with 1,000 to 2,000 IU of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D3<\/a> per day during the winter months,\u201d Volpe says.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Winter tends to change the way we eat, move, and feel\u2014and, often, these shifts impact our digestion. As the frigid weather creeps in, you might notice you\u2019re more bloated than usual, wake up feeling unusually sluggish, trend more towards constipation, or realize your system simply isn\u2019t as predictable as it was a few months ago.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/cold-weather-gut-changes\/\">Read More <span class=\"screen-reader-text\">How Cold Weather Messes With Your Gut\u2014And What To Do About It<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":36845,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-36841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Cold Weather Messes With Your Gut\u2014And What To Do About It<\/title>\n<meta name=\"description\" content=\"Seasonal shifts influence our bodies in many ways. 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