As the temperature drops, our cravings often rise. It’s not just the call to indulge in comfort food; there’s a biological reason we tend to overeat in winter. Our gut can play a part in regulating those urges. Looking after your gut can reduce the drive to binge eat during winter, and help your digestive system work with you, not against you.
Why Do We Binge Eat More in Winter?
Winter often triggers a perfect storm for overeating in a few sneaky ways:
Less sunlight means lower serotonin, which can leave you feeling low and reaching for comfort food.
Being indoors more often makes it easier to snack out of boredom.
Heavier meals and sweet treats are often everywhere this time of year, and it can be hard to say no.
But there’s one important factor that often gets missed: your gut microbiome. It can quietly play a big role in driving those cravings.
The Gut Connection to Cravings and Appetite
The gut is often called your “second brain” for good reason. It produces over 90% of the body’s serotonin, the neurotransmitter that regulates mood, sleep and appetite. When your gut is in balance, your brain gets clearer signals about hunger and fullness—and is less prone to emotional eating patterns.
A disrupted gut microbiome, on the other hand, can lead to:
Increased cravings for sugar and processed foods
Dysregulated appetite signals
Greater vulnerability to stress and mood dips
So, if you’ve found yourself reaching for one too many snacks this winter, the root of the issue might not just be willpower; it could be your gut asking for help.
4 Ways to Support Your Gut and Curb Binge Eating This Winter
1. Prioritise Fibre-Rich, Prebiotic Foods
Think of prebiotics as fuel for your good gut bacteria. They help beneficial microbes in the gut flourish, which can lead to better mood regulation and appetite control.
Not sure where to start? These are some easy supermarket items that are easy to add to your diet.
Grains: Cooked Oats, brown rice, barley, whole wheat, and multigrain bread.
Fruit: Apples (especially with the skin on), bananas, pears and berries
Vegetables: Garlic, onions, leeks, asparagus, artichokes, cabbage
Strachy Veg and Legumes: Cooked and cooled potatoes, lentils, chickpeas, kidney beans.
Nuts and Seeds: Chia seeds, flaxseeds, pistachios, cashews
2. Feed Your Gut the Right Strains of Probiotics
Not all probiotic strains are created equal. Certain strains have been shown to influence appetite, mood, and even food preferences. In particular, the Lactobacillus and Bifidobacterium species can play a role in modulating emotional eating by improving gut-brain signalling.
Studies have shown that:
Lactobacillus Rhamnosus may reduce stress-related cravings
Bifidobacterium Lactis supports digestion and nutrient absorption
Lactobacillus Casei has been linked to improved mood and reduced anxiety
Adding these targeted strains to your routine can support a more stable internal environment—both physically and emotionally. An easy way to find all 3 strains is in a daily serving of P3 Gut Builder.
3. Include Postbiotics for Faster, More Effective Gut Support
While pre- and probiotics are important, postbiotics are emerging as the next frontier in gut health. These are the bioactive compounds created when probiotics ferment prebiotics, and they’re often the reason we feel the effects of gut supplements so quickly.
Postbiotics can:
Help reduce gut inflammation
Support gut barrier function
Deliver benefits without needing live bacteria to survive digestion
In other words, they are ready for your body to use as soon as they are consumed, helping to stabilise your gut even under the stress of winter.
4. Let P3 Gut Builder do the Heavy Lifting
If you’re looking for an easy way to support your gut and quiet the urge to binge eat, P3 Gut Builder can help.
It’s a slow-fermented, bioavailable gut tonic that combines the three pillars of gut health:
2 sources of prebiotics to feed your microbiome
8 scientifically selected strains of probiotics including Lactobacillus Acidophilus, L. Casei, L. Plantarum, L. Bulgaricus, L. Rhamnosus, L. Paracasei, Bifidobacterium Lactis, and Saccharomyces Cerevisiae
2 potent postbiotic strains, Lactobacillus Helveticus Postbiotic and Bifidobacterium Animalis Subsp. Lactis Postbiotic for targeted, fast-acting gut support
Because it’s slow-fermented, the result is a more stable, easy-to-digest tonic that works quickly and effectively to help build a healthy balance in your gut.
Start with your Gut
Winter cravings and binge eating aren't just a matter of willpower; they are signals from a body that is out of sync. The good news? You can change the message. By nourishing your gut with the right foods, targeted strains, and smart supplementation, you’re not just easing cravings—you’re rebalancing the whole system that drives them.
When your gut is thriving, your brain gets clearer, calmer signals: I’m satisfied. I’ve got what I need.
If you’re ready to break the cycle of winter overeating and feel more in control, energised, and at ease, start with your gut. It’s not just where digestion begins. It’s where real change starts.
