Gut Health in Winter: The Secret to Fewer Coughs, Colds and Sluggish Days
As soon as the nights draw in and the heating goes on, it feels like everyone around you starts coughing or sniffling, doesn’t it? You can eat well, sleep well, and still end up catching something. But here’s the thing nobody really talks about: your gut health plays a massive role in how well your immune system copes during winter.
I know — everyone bangs on about vitamin C and echinacea — but 70% of your immune system lives in your gut. So, if you want fewer bugs and faster recovery this winter, your microbiome (that clever colony of gut bacteria) deserves some love.
Let’s talk about how to keep it happy.
1. Feed Your Immune Army
Your good gut bacteria thrive on fibre and variety. The more colourful, the better. Think roasted root veg, leeks, onions, garlic, and pulses in soups and stews. These are your winter prebiotics — the fuel for your beneficial gut microbes.
When you feed the good guys, they produce short-chain fatty acids that calm inflammation, boost gut lining health, and help your immune cells do their job properly.
👉 Tip: Aim for 30 different plant foods a week — that includes herbs, nuts, seeds, spices, and even dark chocolate (yes, really).
And if that feels like a stretch some weeks, this is a great time to start taking my amazing Whole Food Fruit, Veg and Berry Capsules — that’s an extra nine portions and over thirty varieties in a simple, FODMAP-friendly, GMO-free, bioavailable form your body can actually use. Say goodbye to those colds that drag on forever!
2. Warm, Nourishing Meals Beat Cold Salads Any Day
Your digestive system loves warmth — especially when it’s freezing outside. Cold smoothies and raw salads can feel heavy and cause bloating.
Instead, switch to gently cooked meals.
Think:
Warming porridge with flaxseed and berries
Vegetable soups with lentils or butter beans
One-pan roasted veg with olive oil and herbs
A good old-fashioned stew made with bone broth (great for gut lining repair)
These foods are easier to digest and help your body absorb nutrients more efficiently.
3. Don’t Forget Healthy Fats
Winter is the perfect time to bring back good fats. They support your cell membranes and reduce inflammation — two big factors for strong immunity.
Add avocado, olive oil, nuts, seeds, and oily fish like salmon or sardines to your weekly routine.
If fish isn’t your thing, a good-quality omega supplement (like the one in the Fruit, Veg & Omegas package) is a simple way to get the benefits without the smell of mackerel in your kitchen!
4. Support Your Gut Lining When You’re Run-Down
Ever noticed your IBS, reflux, or bloating flare up when you’re tired or fighting off a cold? That’s your gut telling you it needs some TLC. Stress, antibiotics, and even over-the-counter cold meds can upset your microbiome.
To support repair:
Add in a probiotic or fermented food like kefir or sauerkraut (if tolerated)
Include zinc-rich foods like pumpkin seeds and chicken
Stay hydrated — herbal teas count!
A gentle gut-healing supplement or the Fruit, Veg & Berry capsules, can give your immune system that extra boost too.
5. Try My Favourite Winter Cold Remedy Drink
When I feel that first scratchy throat or stuffy nose, I mix up this simple, soothing tonic:
Jackie’s Gut-Loving Winter Tonic
1 cup warm water
Juice of half a lemon
1 tsp raw honey
A pinch of turmeric
A slice of fresh ginger
Optional: a dash of apple cider vinegar for extra probiotics
It’s anti-inflammatory, antimicrobial, and helps keep your digestion ticking while your body fights off bugs.
If you’re like me and prefer to batch-make things, here’s an easier way — make a big jarful to last the week!
Use 5–6 lemons (skins on), a chunky bit of ginger, and a few pieces of fresh turmeric root. No need to measure — chuck it all in! Add about 2 litres of filtered water and cook gently for around an hour. Strain if you want, and keep it in the fridge. Take a spoonful each morning or mix it with hot water and honey when you feel that first tickle in your throat.
6. Sleep, Stress and Snuggles Matter Too
It’s not just about food. Your gut and immune system are deeply linked to your stress hormones. Lack of sleep and constant rushing around both weaken your defences.
Give yourself permission to rest. Get outside in daylight for at least 20 minutes a day, keep moving (even gentle walks count), and stay connected — laughter genuinely boosts immunity.
The Bottom Line
Your immune system doesn’t need a miracle — it needs maintenance.
By supporting your gut, you’re supporting every cell in your body. The right foods, a bit of warmth, and a dose of self-care can make all the difference to how you feel this winter.
If you’d like a bit more guidance or you’d love to boost your gut before flu season really hits, why not book a free 30-minute chat with me? We can talk through what’s going on in your body and how to strengthen your immunity naturally.
Jackie x
