Winter and Your Microbiome: Why Gut Health Matters During the Colder Months.
Winter is well and truly here. Although I have to say, here in Christchurch it has been a bit of an unusual winter so far, with beautiful sunny days and very cold nights. Honestly, that's my perfect winter! My poor garden, however, would disagree — up until today it's been looking incredibly dry.
Thinking about the garden and how we care for it over winter always reminds me of the gut microbiome. During winter, gardens naturally look very different from summer. There are times when we simply let the garden do its thing, tolerate a few weeds, and only step in when they begin taking over the flower beds or vegetable patch.
Lately, I've noticed mushrooms popping up throughout my garden. While they can sometimes indicate excess moisture, they also tell me that the soil underneath is busy breaking down organic matter — an important process that supports long-term soil health.
To me, this is very similar to the gut microbiome.
Occasional signs such as a mild skin flare-up may not necessarily be something to worry about. Sometimes they can simply reflect the body's natural processes. However, persistent symptoms are often clues that the body may need additional support.
Skin health is just one piece of the puzzle. Digestive symptoms, increased inflammation, fatigue, and difficulty recovering from winter infections can all indicate that your gut health and microbiome diversity may need some attention.
Winter Microbiome Considerations:
Vitamin D and Gut Immunity:
I've written previously about the importance of vitamin D, but it deserves another mention during winter. Here in New Zealand, we have limited access to the UV rays required for optimal vitamin D production during the colder months.
From what I've seen through Nutrigenomics reporting, some people may have genetic variants that influence how effectively they absorb and utilise vitamin D, making winter deficiencies even more significant.
Vitamin D plays an important role in maintaining intestinal integrity and supporting gut immunity. Healthy vitamin D levels are also associated with improved microbiome diversity and overall immune function.
If you haven't had your vitamin D levels checked recently, consider speaking with your GP or arranging a blood test privately.
Seasonal Changes in Fibre Intake:
As the seasons change, so does the variety of fresh produce available. It's completely natural for winter meals to include more starchy vegetables such as kūmara, potatoes, and yams.
And don't get me wrong — I absolutely love yams and could easily demolish a whole plate! These vegetables still provide valuable fibre for the gut microbiome. However, if you're working towards specific health goals, it's important not to forget your above-ground vegetables.
Vegetables such as broccoli, cabbage, bok choy, celery, silverbeet, cauliflower can quickly increase fibre intake and provide important nutrients that support digestive health and immunity.
As a general guide, aiming for around four cups of vegetables each day, along with one to two servings of fruit such as berries, kiwifruit, and mandarins, can help encourage a healthy and diverse microbiome.
If you experience digestive distress when you load up the fibre, you need to consider the possibility of dysbiosis with the view of investigating this further.
Increased Exposure to Winter Infections:
Catching the occasional cold or flu is completely normal. In fact, our immune system develops "memory" from these experiences, allowing us to respond more efficiently in the future.
What isn't normal is experiencing back-to-back infections, prolonged recovery, or ongoing fatigue after being unwell.
Repeated infections may place additional stress on the body and can sometimes contribute to changes in gut health and microbiome diversity.
If this sounds familiar, it may be worth seeking professional support from a digestive nutritionist or functional medicine practitioner (that’s me!) to explore possible underlying factors.
Supporting Gut Health During Winter:
Modern microbiome research tells us that supporting gut health involves much more than simply taking a probiotic.
Strain-specific probiotics, dietary fibre, collagen, key micronutrients, and supporting intestinal integrity all play important roles in maintaining a healthy microbiome.
There is no one-size-fits-all approach, which is why personalised support can be particularly valuable.
If you have a history of gastritis, colitis, skin conditions, low immunity, or ongoing digestive symptoms, winter can be an ideal time to take a closer look at your health and provide your body with the support it needs.
After all, just like a garden, the gut microbiome may look a little different during winter — but with the right care, it can continue to thrive beneath the surface!
Want to dig deeper into your gut health? Make sure to reach out!