When the cold weather arrives, it's not just your routines that change: your digestive balance does too. In winter, we tend to eat differently, move less, sleep worse, and expose ourselves less to sunlight. All of this directly affects your gut microbiota and, consequently, your natural defenses .

Scientific evidence estimates that around 70% of the immune system is located in the gut, so any imbalance in the microbiota directly impacts your defensive capacity.

1. How winter affects your digestion and immune system

• Lack of sunlight reduces levels of vitamin D , which is essential for immune function.
• Reduced movement slows intestinal transit and can decrease microbial diversity .
• Increased stress and poor sleep raise cortisol levels, altering the composition of the gut microbiota.
• Heavier meals cause more fermentation and slower digestion .

The diversity of the microbiota can decrease by up to 30% in winter, especially if the diet is less varied or there is less physical activity.

Typical result: slower digestion, bloating, low energy, and more vulnerable defenses.

2. Signs that your microbiota is noticing the cold

• Bloating or gas
• Slower digestion
• Most frequent colds
• Feeling of low energy

When the gut microbiota loses diversity , the body responds with more inflammation , poorer digestion, and a drop in defenses.

3. What can you do to strengthen your gut microbiota in winter?

Small changes have a huge effect on digestive health, especially at this time of year.

1) Take more prebiotic fiber

Fiber feeds your beneficial bacteria. It's estimated that a high-fiber diet can increase bacterial diversity by 10–20% . Include it in your diet with oats, bananas, artichokes, onions, leeks, and legumes .

2) Add fermented foods

Kefir, yogurt, kombucha , and sauerkraut provide live microorganisms. Their regular consumption is associated with improved immune system stability .

3) Move every day

Gentle movement improves intestinal transit and reduces inflammation. Walking for 10–15 minutes after eating can improve the glycemic response by up to 30% , promoting a more stable environment for the gut microbiota.

4) Prioritize rest

Sleeping too little alters the microbiota: lack of sleep can reduce certain beneficial bacteria by up to 20% , affecting both digestion and immunity.

5) Stay hydrated (even if you're not thirsty)

We drink less when it's cold, but the intestine needs water to function properly and maintain active transit.

4. DeBloat: digestive support to balance microbiota and defenses

In winter, the body functions more slowly… and the gut feels it. DeBloat is an effective support for strengthening the gut microbiota and relieving feelings of heaviness or bloating.

Its formula combines:

• Synbio® probiotics , which help to rebalance the microbiota.
• DigeZyme® digestive enzymes , which facilitate digestion and reduce fermentation.
• Natural extracts such as turmeric, chamomile, fennel and mint, which soothe the digestive system.

Key benefits during winter:

• ✔️ Less swelling
• ✔️ Easier digestion
• ✔️ More balanced microbiota
• ✔️ Stronger natural defenses

DeBloat is especially useful when routines change, meals become denser, and rest is more irregular.

5. Your digestion also has seasons

Winter doesn't have to feel heavy. Taking care of your gut microbiota —through healthy habits, rest, and digestive support—can help keep your defenses strong and make you feel more energetic throughout the season.

Take care of your digestion and immune system from within. Your gut microbiota will thank you.