Winter: When your ugg boots are permanently on, your kids bring half the footy field home on their socks, and comfort food whispers your name 24/7. But while you’re snuggling up, your gut might be throwing a quiet tantrum behind the scenes.
Between shorter days, less movement, and highly processed and packaged foods, it’s no wonder our digestion can start acting up and we find ourselves with irregular bowel movements. And if you or the kids have been feeling bloated, blocked or just off, your gut might be crying out for a little love.
The good news? You don’t need to overhaul your entire life. Just a few easy, gut friendly tweaks can make all the difference.
If you’re experiencing persistent gut issues, it’s important to consult a healthcare professional. They can help determine the underlying cause of your symptoms and recommend the appropriate treatment.
9 Gut Friendly Habits to Slide Into Winter Like a Pro
1. Start the Day with Fibre
Don’t just wake up – wake your gut up too! Warm oats, wholegrain toast, or a fruit + veggie-loaded smoothie can aid digestion and help keep us fuller for longer. Add in seasonal fibre-rich veggies like pumpkin and carrots, plus legumes like lentils and chickpeas. Fibre feeds your good gut bugs and keeps things moving – no sluggish starts here!
2. Get Moving, Even When It’s Cold
We get it – it’s hard to ditch the doona. But even 20 minutes of movement can do wonders for digestion. Strut around the block, throw on a YouTube workout, or have a kitchen dance-off with the kids. Every little bit helps your digestive system do its thing – and yes, that means fewer toilet troubles.
3. Don’t Forget to Hydrate
Cold weather tricks you into thinking you don’t need water. False. Dehydration slows digestion, dries you out, and leaves your gut groaning. Don’t want to sip icy water? No worries.
The good news? Staying hydrated in winter doesn’t have to mean guzzling icy water. Warm options count too! Try:
- Herbal teas (peppermint, chamomile, ginger) soothe your gut and keep you warm.
- Soups and broths count too (bonus points if they’re homemade).
Leave a water bottle on the bench and sip, sip, sip through the day – your gut will high-five you for it.
4. Catch Some Sunshine
Vitamin D is thought to play an important role in our immune health by making changes to our gut microbiome. But with less daylight and more indoor time, we’re often running low. Pop outside in the morning with the kids or during a break in the clouds and soak up a few safe, sun-smart rays. Even 10 minutes can make a difference.Â
5. Eat the Rainbow of Gut Friendly Foods
Your gut loves colour – the more variety, the better. Different fruits and veggies feed different good bacteria in your gut. So don’t just eat your greens – add reds, oranges, purples and whites too.
- Orange & yellow (like carrots and pumpkin): packed with beta-carotene for immune support.
- Greens (think spinach, kale, broccoli): high in fibre, greens support regular bowel movements.
- Reds & purples (berries, beetroot): antioxidant-rich and anti-inflammatory.
- Whites (onions, garlic): natural prebiotics that feed your gut bacteria.
Roast ‘em, mash ‘em, stir ‘em into sauces – just keep the colours coming!
6. Watch the Comfort Eating
We’re all about the cosy vibes, but too many creamy, sugary or ultra-processed meals can throw your gut off balance. The trick? Pair indulgence with fibre.
Instead of cutting them out, try pairing comfort meals with gut-friendly additions:
- Add a side of greens to creamy pasta, or try wholegrain varieties of pasta
- Use wholemeal flours in baking
- Throw grated veg into muffins or meatballs
- Try fruit-based desserts for sweetness without the gut slump
You don’t have to ditch the good stuff – just give your gut something to cheer about too.
7. Eat Smaller Meals More Often
Gone are the days of stuffing yourself silly three times a day, especially when your gut’s already feeling sluggish. I’ve found that eating smaller, more frequent meals is a total game changer. It keeps your digestive system cruising along steadily instead of slamming the brakes after a giant food coma. Plus, you’re less likely to reach for sugar bombs or comfort carbs when your hunger levels aren’t doing a rollercoaster ride. Think: grazing with purpose, not mindless snacking.
8. Include Healthy Fats (Because Your Gut Loves a Glow-Up)
Fat isn’t the enemy – not when it comes in the form of avo on toast, a glug of olive oil over roasted veggies, or a handful of almonds on the go. These essential fats are known to support an effective immune system by helping to control the inflammatory response. They also help you absorb vitamins from your colourful veg. Oily fish like salmon, sardines and mackerel are rich in omega-3s, which reduce inflammation and support both brain and gut health. So sprinkle those seeds, smash that avo, plate up that salmon, and drizzle that dressing like the wellness queen you are.
9. Add Fermented Foods to the Mix
Fermented foods may contain live beneficial bacteria that help balance gut microbiota and support healthy digestion. Think yoghurt, kefir, sauerkraut, kimchi, miso… or if that sounds like too much effort, just grab a Yakult from the fridge.
Each 65ml bottle of Yakult Original or Yakult LIGHT contains at least 6.5 billion live beneficial bacteria (Lacticaseibacillus paracasei Shirota (LcS) strain), that survives through the gut to reach the intestines alive. Science-backed, family-friendly, and no prep required? Sign us up.
So, What Is Yakult?
Yakult is a fermented milk drink containing the exclusive probiotic strain Lacticaseibacillus paracasei Shirota strain, named after the Japanese scientist Dr. Shirota, who discovered it in 1930. It’s proudly made in Australia, in the Yakult Factory in Dandenong, and available in:
- Yakult Original
- Yakult LIGHT – same benefits, 75% less sugar, 40% fewer calories, sweetened with stevia
Both are gluten-free, fat and cholesterol-free, and contain less than 2g of lactose per 100ml, so they may be suitable to enjoy even for those with lactose sensitivity.
Why Choose Yakult over other Probiotics?
Not all probiotics are created equal, my friend. Yakult‘s exclusive LcS Strain has been researched for over 90 years and is:
- Scientifically proven to reach the gut alive
- Shown to improve gut balance and stool consistency
- Backed by clinical studies – not just marketing buzz
How do I get these benefits?
To get the most out of Yakult, consistency is everything. The probiotic bacteria in Yakult don’t stick around in your gut forever, so drinking one bottle daily is the best way to keep the benefits of LcS going strong.
For best results, enjoy Yakult every day for at least 2–3 weeks, paired with a healthy, balanced diet to support overall gut health and wellbeing.
Winter Wellness for the Whole Family
Mums are the magic-makers of the household – and keeping everyone feeling good starts in the gut. So if you can support your digestive health with a daily Yakult, a rainbow plate, and a cheeky walk in the sun, why wouldn’t you?
Yakult is available in major supermarkets across Australia in 5 or 10 packs. Visit their website for more info and fun resources.
For more on how Yakult supports digestive health and to explore helpful resources, visit the Yakult website. For more great advice and inspiration, be sure to follow them on Instagram and Facebook too!
This is a sponsored post for Yakult
