How Seasonal Changes Shape Your Gut Health
Our gut is home to trillions of tiny living things called microorganisms. Together these microorganisms are made up of bacteria, viruses and fungi, collectively called the gut microbiome. The microbiome helps us digest food, supports our immune system, impacts our mood and generally works to keep us healthy. The mix of microorganisms that make up our microbiome can change based on what we eat, how we live, and even the time of year.
How Diet Shapes Your Gut Microbiome
Eating a variety of foods, especially vegetables, fruits, nuts, and whole grains, helps grow good bacteria in your gut. These foods are high in fiber, which feed helpful microbes and support a healthy gut. Diets high in processed foods, sugar, and unhealthy fats can lower the quality & diversity of gut bacteria and may lead to problems with digestion, lower energy and a weakened immune system. Making healthy food choices often, not just once in a while, helps your gut microbiome stay strong and balanced.
Seasonal Changes and Your Gut
The foods we eat often change with the seasons. Studies in North America have documented that fresh fruit and some vegetable consumption is significantly reduced in winter compared to summer, even though total energy intake may not change. Reduced fresh produce intake in winter is associated with less dietary fiber and plant-derived nutrients, which can decrease the diversity and beneficial functions of the gut microbiome. These changes can affect how our bodies respond to food, our immune system, and even our energy levels.
Environmental factors like temperature and humidity also play a role. For example, cold weather can change the types of bacteria in your gut, which may affect how your body handles energy and fights off illness. Spending more time indoors or outdoors, and changes in physical activity, can also influence your gut microbiome.
Tips for Supporting Your Gut Microbiome Year-Round
Eat a variety of plant-based foods: Try to include fruits, vegetables, nuts, and whole grains in your meals, even in winter. Frozen or canned options can be good choices when fresh produce is less available. Remember to eat seasonally - squash, beets, sweet potatoes, kale and broccoli are all more available in the colder months.
Include fermented foods: Foods like yogurt, kefir, sauerkraut, and kimchi contain live beneficial microbes (probiotics) that support gut health.
Stay hydrated and active: Drinking water and regular physical activity help keep your gut working well. It’s easy to curl up and hibernate during the winter, especially during the holidays. Remember to get outside and move, even when the TV & sofa are calling your name.
Limit processed foods and added sugars: It’s okay to indulge a bit during the holidays—just enjoy those treats in moderation! Too many processed foods and added sugars can reduce the diversity of your gut microbes and increase bacteria linked to inflammation and health problems. Balance festive sweets with nourishing, gut-friendly foods to feel your best all season.
Be mindful of seasonal changes: Notice how your eating habits shift with the seasons and try to keep a balance of healthy foods all year.
Why It Matters
A healthy gut microbiome helps protect against disease, supports digestion, regulates mood and emotional well being, and keeps your immune system strong. By making thoughtful food choices and adapting to seasonal changes, you can help your gut microbes thrive and support your overall health.