Does Your Gut Change with the Seasons? - Probiotics

Does Your Gut Change with the Seasons?

Spring has sprung! And with this seasonal change comes warmer weather and a welcomed explosion of new growth. For some, however, the transition from winter to spring can also bring on digestive upset. What’s the connection? As the world awakens from its winter slumber, researchers are discovering that seasonal changes affect the balance of bacteria in the gut microbiome. These changes can, in turn, trigger gastritis, heartburn, and even an uptick in peptic ulcer disease.

Your Seasonal Gut

You might think that your digestive tract is a fairly static system that doesn’t change much, no matter the time of day or the season. But research shows that your gut – the long tube that encompasses your stomach, intestines, and colon – is a dynamic ecosystem that’s affected by your diet, lifestyle, and yes, the seasons.1  During the winter months, the diversity of bacteria in your gut decreases.2 This is, in part, due to the heartier, more carb-heavy foods most people tend to eat during the colder months. But, it’s also likely because of a drop in body temperature. Indeed, studies have linked colder temperatures to less microbial diversity.3

Not surprisingly, when the weather begins to warm, bacterial diversity in your gut increases. While that’s generally a good thing, it’s not all sunshine and daffodils. That’s because an increase in daylight during the spring and summer months activates the production of cortisol, which is often dubbed the “stress hormone.” An increase in cortisol then sets the stage for more frequent stress.4  And that can negatively impact your microbiome.

According to a recent study in the journal Neuropsychobiology, stress changes the number of bacteria in your gut. It also alters the diversity and composition, increasing the amount of “bad” bacteria and decreasing the amount of “good” bacteria in your gut.5 This can lead to digestive upset.

The seasonal turnover from winter to spring can also foster changes to the mucosal lining of the stomach and an increase in hydrochloric acid.6 As a result, heartburn and peptic ulcer flareups can occur more frequently. Another factor that may play a role in more bouts of heartburn and gastroesophageal reflux disease (GERD), as odd as it may sound, is humidity. Research in the American Journal of Medical Sciences looked at the number of GERD cases during various months per 10,000 people. It found that cases were lower during the winter months when humidity was also low, but GERD was more prevalent during months with higher humidity, such as spring.7

Your Habits Matter, Too

While these environmental factors appear to play a role in your springtime tummy troubles, your lifestyle may play an even greater role. A diet high in ultra processed foods and/or overindulging in alcohol, can lead to increased stomach acidity, as well as inflammation and bacterial imbalances in your gut.8  Instead, focus on fresh in-season fruits and vegetables rich in antioxidants and anti-inflammatory compounds that can help ease your gut’s transition from winter to spring. In fact, research clearly shows that certain gut bacteria becomes more or less abundant based the foods you consume.9 To encourage your beneficial bacteria, visit your local farmers’ market or join a CSA (community-supported agriculture group) for the most nutrient-dense offerings at their peak ripeness. This will help support a healthy gut, no matter the season.

Exercise can also improve your gut microbiome. Studies show that regular workouts can increase bacterial diversity, promote beneficial bacteria, and enhance the production of short-chain fatty acids (SCFAs) like butyrate. These actions can also reduce inflammation and improve your overall health.10 Strive to get at least 150 minutes¾or about 30 minutes each day¾per week.

Boost Your Beneficial Bugs

In addition to improving your diet and exercising more, it’s smart to add a comprehensive probiotic to your daily routine. A probiotic that contains a variety of Lactobacillus and Bifidobacterium strains can increase the number and diversity of beneficial bacteria in your gut.11 Along with fortifying your microbiome during these seasonal changes, probiotics also improve your immune system to help guard against late winter bugs or springtime allergies.12

But don’t simply grab the first probiotic on the shelf. Instead, look for a shelf-stable supplement that contains several beneficial strains like L. gasseri, B. bifidum, and B. longum. To insure that the beneficial bacteria in your probiotic are alive when they reach your intestinal tract, it’s also smart to look for a product that guarantees viability through the expiration date, not just until date the probiotic was manufactured.

Give your gut some extra love during this seasonal transition. Along with upgrading your diet and moving more, a daily dose of probiotics can help ensure your digestive tract experiences smooth sailing as you celebrate the longer, warmer days of spring!

References

  1. Gibbons SM, Kearney SM, Smillie CS, et al. Two dynamic regimes in the human gut microbiome. PLoS Computational Biology. 2017;13(2):e1005364.
  2. Huus KE, Ley RE. Blowing hot and cold: Body temperature and the microbiome. 2021;6(5):e0070721.
  3. Zhou E, Zhang L, He L, et al. Cold exposure, gut microbiota and health implications: A narrative review. Science of the Total Environment. 2024;916:170060.
  4. Petrowski K, Buehrer S, Niedling M, et al. The effects of light exposure on the cortisol stress response in human males. Stress. 2021;24(1):29-35.
  5. Ma L, Yan Y, Webb RJ, Li Y, et al. Psychological stress and gut microbiota composition: A systematic review of human studies. Neuropsychobiology. 2023;82(5):247-62.
  6. Carey HV. Seasonal changes in mucosal structure and function in ground squirrel intestine. American Journal of Physiology. 1990;259(2 Pt 2):R385-92.
  7. Chen KY, Lou HY, Lin HC, et al. Seasonal variation in the incidence of gastroesophageal reflux disease. American Journal of Medical Sciences. 2009;338(6):453-8.
  8. Shi Z. Gut microbiota: An important link between Western diet and chronic diseases. 2019;11(10):2287.
  9. Davenport ER, Mizrahi-Man O, Michelini K, et al. Seasonal variation in human gut microbiome composition. PLoS One. 2014;9(3):e90731.
  10. Monda V, Villano I, Messina A, et al. Exercise modifies the gut microbiota with positive health effects. Oxidative Medicine and Cellular Longevity. 2017;2017:3831972.
  11. Chandrasekaran P, Weiskirchen S, Weiskirchen R. Effects of probiotics on gut microbiota: An overview.International Journal of Molecular Sciences. 2024; 25(11):6022.
  12. Yan F, Polk DB. Probiotics and immune health. Current Opinions in 2011;27(6):496-501.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.