How to Support Your Microbiome Through the Winter

Seasonal changes can also affect the microbiome.

As temperatures drop and we pull on warm layers, our bodies face seasonal challenges, and our immune systems go into high alert. A strong immune response depends heavily on a balanced microbiome—particularly since 70% of our immune system is located along the gut lining. Let’s explore scientifically grounded, practical strategies to nourish and protect your microbiome during these colder months. 

1. Nutrition: Fueling Immune and Gut Resilience 

Think of your microbiome as a garden. To thrive, it needs diverse nourishment. Plant-based phytonutrients (or phytochemicals)—natural compounds in fruits, vegetables, herbs, and grains—act as protective agents, reducing inflammation and enhancing mucosal defenses in the gut. A 2022 review in International Journal of Molecular Sciences (MDPI) demonstrates their role in modulating gut microbiota and supporting immune function [1]. 

Practical steps: 

• Aim for 30 grams of fiber per day, with plant variety from whole grains, legumes, vegetables, fruits, nuts, seeds, herbs, and spices. 

• Consume at least 30 different plant-based foods each week to encourage microbial diversity. 

• Include fermented foods such as yogurt, kimchi, kefir, sauerkraut, and olives, which introduce live microbes and support gastrointestinal health. 

2. Cold-Weather Exercise: Moving for Microbial Diversity 

Regular physical activity boosts gut microbial variety and diversity, which correlates with enhanced immune function and reduced inflammation. Even moderate exercise—like walking outdoors, yoga, or at-home dance sessions—supports beneficial bacterial growth and strengthens gut resilience. 

3. Sleep: The Foundation for Microbiome and Immune Health 

Consistent, high-quality sleep (ideally 6–8 hours per night) is essential during winter months. Sleep deprivation negatively impacts the balance of gut microbes and weakens immune defense mechanisms. Maintain winding-down routines, avoid screens before bed, and increase daytime natural light exposure to support circadian rhythms and melatonin production. 

4. Vitamin D: An Overlooked Ally in Winter 

Reduced sunlight exposure can lower vitamin D levels, which affects both immune function and gut microbiome composition. Regular outdoor activity can naturally boost vitamin D; if sun exposure is insufficient, consider supplementation under medical guidance. A healthy microbiome enhances vitamin D absorption and utilization. 

5. Omega3 Fatty Acids: AntiInflammatory Support 

Omega3s—specifically EPA and DHA—play critical roles in gut and immune health by promoting beneficial bacteria like Lactobacillus and Bifidobacterium, supporting shortchain fatty acid (SCFA) production (such as butyrate), and reducing systemic inflammation. Aim for two servings of fatty fish per week or supplement with highquality omega3 oil if fish intake is limited. 

6. Stress Management: Preserving GutBrain Axis Integrity 

Winter stress—due to shorter days or more indoor obligations—can disrupt gutbrain signaling and weaken microbial balance. Chronic stress has been linked to reduced bacterial diversity and conditions like irritable bowel syndrome. To counter this, incorporate mindfulness, breathwork, reading, music, social interaction, or nature walks—activities proven to lower cortisol and support gut stability. 

7. Hydration and Herbal Teas: Supporting Gut Function 

Even when thirst is less noticeable in winter, hydration remains vital. Adequate fluid intake supports intestinal health and nutrient transport. Herbal teas—such as mountain tea, chamomile, mint, or sage—offer antioxidant support and gentle hydration, all of which bolster immune and gut health. 

By integrating microbiome-friendly practices—diverse plant-based foods and fiber, regular movement, consistent sleep, vitamin D, omega3s, stress reduction, and mindful hydration—we bolster our bodies’ natural defenses. Minor behavioral changes create cumulative benefits, strengthening our microbiome to better resist seasonal illnesses and support long-term health throughout winter. 

By Dr. Eleni Kantzou, DDS, Dip.IBLM/BSLM 

Lifestyle Medicine & Microbiome Specialist