Shorter days, colder weather and comfort food can all take a toll on your digestive system. Winter is when many people notice more bloating, constipation or heartburn. The good news is that a few simple habits can keep your gut healthy all season long.

Why winter affects your gut

In colder months, we tend to move less, drink less water and eat heavier, lower-fiber meals. Less sunlight can also mean lower vitamin D levels. Together, these changes can slow digestion and upset the balance of the healthy bacteria that live in your gut.

Seven habits for a healthier winter gut

• Eat more fiber: warm oatmeal, lentil soups, beans, root vegetables and whole grains keep digestion regular and feed good bacteria.
• Add fermented foods: yogurt, kefir, sauerkraut and kimchi provide helpful probiotics.
• Stay hydrated: you may not feel thirsty in the cold, but water is essential for regular bowel movements. Warm water, herbal teas and broths all count.
• Keep moving: a daily walk, indoor exercise or stretching helps food move through your digestive tract.
• Enjoy comfort food in moderation: rich, fatty and fried dishes can trigger heartburn and sluggish digestion.
• Ask about vitamin D: talk to your doctor before starting supplements, and include foods such as eggs, fatty fish and fortified milk.
• Sleep well: good sleep supports a healthy gut, and a healthy gut supports good sleep.

Signs you should see a GI specialist

Seasonal changes are normal, but some symptoms need attention: persistent heartburn, ongoing constipation or diarrhea, abdominal pain, blood in your stool, or unexplained weight loss. If you are 45 or older, ask whether you are due for colorectal cancer screening.

Dr. Zahoor Makhdoom and the team at Sigis Carbondale provide expert, caring GI treatment for patients across Southern Illinois. Call 618-549-8006 to schedule your visit and start the new year with a healthy gut.