A Roundup of the Best Winter Foods for Bloating

Gut health never goes out of style. Throughout the seasons, the way we take care of our gut can change, though. It’s important to eat seasonally to keep our bodies in tune with the world around us, and especially for immune support. The summer is a great time for berries and extra hydration, and the winter is a great time for grounding foods to help warm our digestive system. 

If you’ve ever felt like you hold onto weight or experience more bloat in the winter time, you’re not alone. It’s easy to get caught up in a routine with the foods you eat, and forget to switch things up as the seasons change. In today’s blog, I’m sharing tips on how to reduce bloating, and seven of my favorite bloat-busting foods. 

How Are Gut Health & Bloating Related?

Our gut health is determined by so many things – the foods we eat, our stress response, how well we sleep, the quality of our air and water, and more. If our gut health is disrupted by one or more of these factors, we can experience a variety of digestive issues, including bloat. 

The best way to stay bloat-free is to treat your body like a temple. Nourish it with good foods, give yourself the rest you need, and get in touch with nature. It may sound like a lot, but we as a species tend to overcomplicate things. 

If you feel like you experience more gut issues and bloat in the winter time, it may be a good idea to take a look at the food you eat and adjust them to more seasonal ingredients. Enjoying watermelon in the winter isn’t necessarily a bad thing, but it may not make your stomach the happiest it could be. Making small changes to your diet as the seasons change can make a big difference in your body’s response to Mother Nature’s transitions.

The Best Winter Foods For Bloating (+ Their Health Benefits)

My recommended winter foods and tips on how to reduce bloating are closely related. Each of these foods and spices will help promote warmth in our bodies by igniting our digestive fire. This is the term used in Ayurveda for our body’s ability to digest food optimally. In the colder months, we need more fuel for our digestive system to keep the fire going. All seven of these recommendations are considered warming foods, and can help keep the unwanted bloat at bay.

1. Ginger

Ginger is an amazing grounding food. It has a nice spice to it and can easily be added to your diet. My favorite way to incorporate ginger is to grate it over chicken and beef, steep it in water and tea, or add a pinch to my smoothies and oatmeal. You can buy fresh or ground ginger to enjoy the benefits of this spice.

2. Cinnamon

This is easily my favorite ingredient to use in the winter. Cinnamon is a great way to help reduce bloat, and it’s also a great spice to help keep blood sugar regulated. [1] I sprinkle cinnamon in my coffee, mix it into chia pudding, and will even add it over a bowl of fruit. 

3. Squash

Squash is one of my favorite seasonal vegetables because you can make them sweet or savory, depending on your mood. Squash is great for reducing bloat because they’re low in gas and oxalates. In the wintertime, I’ll steam and freeze a bunch of squash to replace bananas in my smoothies. I promise you won’t taste much of a difference!

4. Tea

Is there anything better than a warm cup of tea on a cold, winter night!? Remember, lowering our stress is one way to help keep our gut happy. Enjoying a warm cup of ZzzTox each night is a great way to boost metabolism and reduce bloat, sleep deeper, and calm a busy mind. 

5. Bone broth

Full of protein, vitamins, and minerals, I love to sip on bone broth in place of coffee each morning. It’s a great way to support a healthy gut, and will help calm your belly to avoid bloating. I like to add diced carrots, a sprinkle of sea salt, and even some chopped ginger to my bone broth.

6. Arugula

Considered a bitter green, arugula is a great food to help break down and release toxins from the body. I enjoy a plate of arugula coated in a squeeze of lemon juice, extra virgin olive oil, and a sprinkle of sea salt. It’s the perfect pre-meal salad for reducing bloat all winter long.

7. Turmeric

Last but not least, turmeric! This vibrant, spicy yet sweet ingredient is the ultimate warming add-on. There are so many ways to enjoy it, you can’t go wrong. I love this golden milk turmeric latte recipe, you can add it into rice and sauces, or enjoy it as a tea with a little bit of honey.

Even if you just add a handful of these ingredients to your diet, you will notice a difference in your digestive health. Remember, picking up any new habit takes time. Start by trying out one ingredient per week and watch your bloat disappear!