Late Winter Gut Health: Why Your Digestion Feels Slow and What to Do About It
Late winter is the coldest time of the year. In some regions, temperatures reach their lowest points now, but even here in the UK, where the cold is not extreme, it can still feel cold to the bones. This is also when Vata-related digestive issues peak and pain is more intense.
If you have a Vata-dominant constitution, you might experience increased bloating, constipation, or haemorrhoids during this time.
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Why Does Digestion Feel Slow?
One reason for sluggish digestion might be the food we’ve been eating over Christmas and New Year—and maybe still now—often heavier and carbohydrate-laden. Comfort foods like pastries, white bread, yummy cakes, and cookies can negatively impact gut health.
I, too, find pains au chocolate taste even more delicious in winter. But:
The refined sugars and flours feed the wrong kind of gut bacteria, leading to inflammation and imbalance in the microbiome.
The lack of fibre in these foods means good gut bacteria don’t get enough nourishment, weakening digestion.
Looking at it from the Ayurveda angle, Vata, which has been accumulating throughout winter, peaks now, so we experience severe cold and dryness. At the same time, the sluggish and heavy Kapha energy starts to come in, further slowing down our metabolism.
Ayurveda refers to this late winter period (mid-January to mid-March) as Shishira Ritu and recommends continuing the winter regimen to support digestion and overall well-being.
How to Support Digestion in Late Winter
Food Choices for Strong Digestion
Since Ayurveda advises continuing the winter diet, you can find the winter food plan here. Keep eating warm, nourishing, and easy-to-digest meals.
Experiment with steamed seasonal vegetables, nourishing kitchadi, and dal soups to keep your meals interesting and your gut happy. And don’t forget those probiotics found in homemade yoghurt, sauerkraut, or kimchi. Add a tablespoon to your meals to feed your gut bacteria.
Eat a light breakfast, either warm and savoury or stewed fruits.
If you experience digestive discomfort, include Agni-kindling spices such as:
Ginger – Helps stimulate digestion and circulation.
Black pepper, cinnamon, cumin, and cardamom – Aid in breaking down food.
Coriander, fennel, and cloves – Help reduce bloating and improve gut health.
Turmeric and garlic – Natural anti-inflammatory spices that support digestion.
To stimulate digestion, take 1 tsp ginger juice with a few drops of lemon before meals. Ginger-lemon tea after meals is also beneficial.
Drink CCF tea throughout the day (1 tsp coriander, ½ tsp cumin, and 1 tsp fennel per cup of tea, simmered for 10 minutes). This can help reduce bloating and strengthen digestion.
Include healthy fats daily to counteract dryness. Try 1 tsp of liquid ghee or olive oil first thing in the morning, followed by hot water. Ok, you might think, “What first thing, even before the water? I can't do this.” So, start with ¼ tsp and increase gradually. Drink your hot water straight after. You will notice that your body feels different all day.
If you experience digestive sluggishness, soak a handful of raisins overnight and have them the next day—drink the water, too, as it strengthens the heart.
💡 Hydration Tip:
Sip warm water or herbal teas throughout the day to keep digestion running smoothly. Avoid icy drinks, as they slow down Agni (digestive fire).
Movement & Yoga for Better Digestion
Food is just one part of the equation—how we move also plays a key role in keeping digestion strong. A sluggish body often leads to sluggish digestion, which is why movement is essential during this time of year.
If you can’t fit in a full workout/Yoga session, simply walk whenever possible, take the stairs, and stretch regularly.
For yoga, focus on:
Twists (seated & supine) – Stimulate the digestive organs.
Backbends (bridge pose, cobra, locust, bow pose, etc.) – Open up the abdominal area and improve circulation.
Slow to dynamic Surya Namaskar (Sun Salutations) – Helps balance Kapha’s heaviness and boosts energy.
Pranayama (breathing techniques) can also support digestion.
If you're familiar with Kapalabhati (Skull-Shining Breath), it’s excellent for igniting Agni (digestive fire).
If you prefer something more relaxing, try Bhramari (Bee Breath) or simple deep abdominal breathing.
💡 A Quick Tip for Emotional & Mental Digestion:
Mental stress impacts gut health just as much as food choices. Taking deep breaths, practising gratitude, or simply enjoying meals without distraction can improve digestion too.
Home Remedies & Self-Care Practices
To combat winter sluggishness, incorporate simple self-care practices:
Abhyanga (self-massage with warm oil): Helps counteract Vata dryness and improve circulation.
Dry body brushing (Garshana): Use a dry brush, silk glove, or chickpea flour to exfoliate and stimulate circulation gently.
Oil-pulling: Swish warm sesame oil in your mouth for a few minutes each morning helps remove toxins from the upper digestive tract.
Wake up early (before 6 am): Prevents excess Kapha buildup and gives you more energy throughout the day.
Final Thoughts: How to Manage Late Winter Sluggishness
As winter lingers, digestion naturally slows down. To stay energised and feel your best, focus on warm, nourishing foods, digestive spices, movement, and self-care rituals.
Stick to light, warming foods that are easy to digest.
Use spices like ginger, black pepper, and cumin to support gut health.
Stay active with walking, yoga, and breathing to prevent heaviness.
Incorporate self-care rituals like oil massage and dry brushing to maintain circulation.
💡 A Personal Tip:
I love pains au chocolate in winter, but I make a warm chai latte with cinnamon and cardamom when I crave something sweet that still supports digestion. It’s soothing, delicious, and keeps my gut happy!
Small, mindful changes can help you feel lighter, more balanced, and energised as winter transitions into spring. Your body will thank you!
Now, I’d love to hear from you: Can you relate to these late winter digestive issues? Share your thoughts with me on social media! Feel free to share your thoughts below!
Let’s start a conversation. Leave a message on Instagram, Facebook, or even a good old email OR comment below :)
I love hearing from you!
Katja x
P.S. Did you know healthy eating habits are essential to resolving digestive issues?
