Quick answer: Why do we crave carbs more in winter?
Shorter days, less sunlight, changes in mood and reduced activity can all influence winter cravings. Your gut microbiome may also play a part, as the foods you eat affect the balance of bacteria living in your digestive system. Rather than cutting out carbohydrates, focus on fibre-rich wholefoods, fermented foods, protein, regular movement and enough vitamin D.
If you have noticed the bread basket looking more appealing lately, or find yourself reaching for pasta a little more often, you are not imagining it.
There are biological reasons winter cravings can feel different, involving light exposure, mood chemistry, movement and the trillions of microorganisms living in your gut.
Why do we crave carbs more in winter?
It is easy to explain winter cravings as a response to comfort, nostalgia or cold-weather habits. These can certainly play a role, but there may also be physiological changes happening beneath the surface.
Shorter days can affect our sleep, mood and daily routines. We may spend less time outdoors, move less and naturally gravitate towards warm, energy-dense foods such as bread, pasta and sweet treats.
Changes in light exposure, appetite-regulating hormones, blood sugar and the gut-brain connection may all help explain why carbohydrates feel especially appealing during winter.
Can your gut and brain influence winter cravings?
Serotonin is best known for its role in mood, but it also helps regulate digestion and appetite. Around 90% of the body's serotonin is produced in the digestive tract, although the serotonin made in the gut performs different functions from the serotonin used in the brain.
Even so, the gut and brain are constantly communicating through what's known as the gut-brain axis, meaning digestion, appetite, stress and mood can all influence one another.
During winter, shorter days and reduced sunlight can affect serotonin activity, circadian rhythm, mood and energy levels. Carbohydrates—particularly refined carbohydrates—trigger an insulin response that helps more tryptophan, an amino acid used to produce serotonin, reach the brain. This may help explain why warm, carbohydrate-rich foods often feel especially comforting during the colder months.
In other words, winter cravings may be about more than hunger. They can also reflect the way your gut, brain and environment work together.
Can your gut microbiome affect winter cravings?
Your gut microbiome is constantly changing. Diet, stress, sleep, medication and physical activity all influence which microbes thrive.
Fibre-rich vegetables, legumes, oats and whole grains help nourish beneficial gut bacteria. Diets high in refined carbohydrates and added sugars, on the other hand, may encourage microbes that thrive on these foods while reducing overall microbial diversity.
At the same time, refined carbohydrates provide quick energy but are digested rapidly, often leading to a spike in blood sugar followed by a drop. This can create a pattern that is difficult to break:
- You crave something sweet or starchy.
- It provides quick energy and temporary satisfaction.
- Blood sugar rises and then falls.
- You begin looking for another quick source of energy.
Your gut microbiome also plays a role. Research suggests the gut and brain communicate through the gut-brain axis, meaning changes in the gut microbiome may influence appetite and food preferences.
Over time, this can create another feedback loop:
- You eat something sugary or starchy.
- Microbes that thrive on these foods become more abundant.
- Changes in the gut microbiome may influence future cravings for similar foods.
- The cycle repeats.
This may help explain why cravings can feel stronger the more often refined carbohydrates appear in your diet, rather than fading with satisfaction.
Why does winter make carb cravings worse?
Winter often brings several small changes that can add up:
✔ Spending less time outdoors and getting less sunlight
✔ Moving less than usual
✔ Eating fewer fibre-rich and fermented foods
✔ Sleeping differently
✔ Reaching for more comfort foods
Together, they can influence your gut microbiome, digestion, energy levels and the foods you feel like eating.
For some people, reduced movement can also slow gut motility—the movement of food and waste through the digestive tract. This may contribute to sluggish digestion, bloating or constipation, making you feel less energised and more likely to reach for quick, comforting foods.
Simple ways to support your gut this winter (& reduce carb cravings)
While winter cravings are completely normal, supporting your gut may help create an environment where those cravings feel easier to manage over time.
Rather than trying to avoid carbohydrates altogether, focus on adding more foods that nourish your gut. Fibre-rich wholefoods, fermented foods, protein and healthy fats can all help support your gut microbiome while creating balanced, satisfying meals.
Small, consistent changes are often more sustainable than restriction. Here are a few simple places to start.
Add fermented foods to winter meals
Fermented foods such as sauerkraut, kimchi, miso and fermented vegetables can help support a diverse gut microbiome while adding flavour to winter meals.
They don't need to be eaten in summer salads—try serving sauerkraut with roasted vegetables, adding kimchi to a grain bowl or stirring miso into warm broth after removing it from the heat. If you're new to fermented foods, start with small amounts and gradually build up.
Try fermenting vegetables at home
Winter is an ideal time to make small batches of sauerkraut, kimchi and other fermented vegetables to serve alongside hearty meals.
The Kilner Glass Fermentation Jar Set includes a one-litre glass jar, ceramic weights and an airlock lid designed to allow gases to escape while helping to keep the ferment protected.
New to fermentation? Follow our step-by-step guide to fermenting vegetables at home, or learn more about how fermented foods support gut health and immunity.
Enjoy more fibre-rich foods
Fibre helps nourish beneficial gut bacteria while making meals satisfying and nourishing.
Root vegetables, legumes, oats and whole grains are all excellent winter staples that support your gut microbiome and fit naturally into soups, stews and hearty meals.
Add protein and healthy fats
Including protein and healthy fats alongside carbohydrates can help provide steadier energy and keep you feeling satisfied for longer.
Think porridge topped with nuts and seeds, wholegrain toast with eggs, lentil soup with olive oil or roasted vegetables served with tofu, or legumes.
Get enough sunlight and vitamin D
Natural light helps regulate the body’s circadian rhythm and supports healthy sleep and mood. Spending even a short amount of time outdoors earlier in the day can help maintain this rhythm during winter.
Vitamin D also supports normal immune function and bone health. While the body can produce vitamin D through sunlight exposure, some people may not get enough during winter due to shorter days, indoor lifestyles, clothing, skin type or other individual factors.
A plant-based source of vitamin D
Hi-D Natural Vitamin D is made from UV-activated organic shiitake mushroom fruiting bodies and provides a plant-based source of vitamin D without dairy, soy, fillers or artificial additives.
You can also read our guide to vegan sources of vitamin D.
Keep moving and prioritise sleep
Regular movement helps support gut motility, while consistent sleep supports appetite regulation, mood and immune function.
It does not need to be intense. A short daily walk can support digestion, provide natural light exposure and help maintain a consistent sleep-wake rhythm.
Support your gut through winter
Winter cravings are a normal response to seasonal changes—they're not something you need to fight.
Instead, think about supporting your gut with small, consistent habits. Eating a variety of fibre-rich foods, including fermented foods regularly and looking after your sleep and movement can all help support your gut microbiome throughout winter.
Ready to start fermenting?
Winter is the perfect season to make sauerkraut, kimchi and other fermented vegetables at home. The Kilner Glass Fermentation Jar Set makes it easy to get started, with everything you need to ferment safely and successfully.
Homemade ferments are a simple way to enjoy more beneficial bacteria while adding flavour and variety to hearty winter meals.
FAQs about winter cravings and gut health
Why do we crave carbohydrates more in winter?
Many people notice stronger cravings for bread, pasta and sweet foods during winter. Shorter days, changes in mood, reduced physical activity and shifts in the gut microbiome may all contribute. Rather than relying on willpower alone, supporting your gut health and building balanced meals can help.
Can your gut microbiome affect food cravings?
Research suggests the gut and brain communicate through the gut-brain axis. While scientists are still learning exactly how this works, changes in the gut microbiome may influence appetite, food preferences and cravings. Eating plenty of fibre-rich foods and including fermented foods can help support a diverse gut microbiome.
What foods are good for gut health in winter?
Fibre-rich vegetables, legumes, oats, whole grains and fermented foods such as sauerkraut, kimchi and miso are all useful additions to a winter diet. Eating a variety of plant foods can also help support a diverse gut microbiome.
Are fermented foods good for your gut?
Fermented foods contain beneficial microorganisms and can form part of a gut-friendly diet. Sauerkraut, kimchi, miso and other fermented vegetables are popular options. If fermented foods are new to you, start with a small serving and gradually increase the amount.
Is winter a good time to make fermented foods?
Yes. Winter is a great time to make homemade sauerkraut, kimchi and other fermented vegetables. They pair well with hearty winter meals, can be kept in the fridge once fermented and make it easy to enjoy fermented foods regularly.
Can vitamin D affect gut health?
Vitamin D supports normal immune function and bone health. Emerging research also suggests it may influence the gut microbiome, although this relationship is still being studied. If you are concerned about your vitamin D levels, speak with your healthcare professional about testing and whether supplementation is appropriate.
Do fermented foods support immunity?
The gut plays an important role in normal immune function, and fermented foods may help support the diversity of the gut microbiome. They are not a cure or guarantee against illness, but they can be part of a varied diet that supports gut and immune health.
How do I start fermenting vegetables at home?
To ferment vegetables at home, you generally need fresh vegetables, salt and a suitable fermentation jar that keeps the vegetables submerged while allowing gases to escape. Follow our step-by-step guide to fermenting vegetables, or use the Kilner Glass Fermentation Jar Set to make small batches of sauerkraut, kimchi and other vegetable ferments.
Related reads
How to ferment vegetables at home
A beginner-friendly guide to making sauerkraut and other vegetable ferments
How fermented foods support gut health and immunity
Explore the role fermented foods may play in supporting a diverse gut microbiome
Which jars are safe for fermenting?
Learn why the material, shape and sealing method of your jar matter.
Curious what's happening in your own gut this winter? [Explore Biome's gut testing →]
