If you feel hungrier as the weather gets colder or find yourself reaching more often for warm bread, pasta, and sweet treats, you are not alone. Winter cravings are common and have real biological and emotional roots. Understanding why they happen can help you respond in ways that feel both comforting and supportive. As a registered dietitian, our goal is to make the science easy to understand and to give you practical steps you can use right away.
Why Winter Cravings Increase
Less daylight changes appetite and mood
During winter, shorter days and less natural sunlight alter your body clock. This affects hormones that regulate sleep, mood, and appetite. A major player is serotonin, a neurotransmitter that helps with mood regulation. When serotonin dips, your body often seeks carbohydrate rich foods because carbohydrates help increase serotonin production. This leads to a natural rise in cravings for foods such as pasta, breads, and sweets.
Cold weather raises energy needs
When you are exposed to cold temperatures, your body works harder to stay warm. It burns more energy through shivering and through the activation of brown fat, a type of fat that generates heat. These processes increase overall calorie needs, which can make hunger feel stronger and more persistent. This is especially true on very cold days or for people who spend time in chilly environments.
Comfort food provides emotional soothing
Warm foods like soups, stews, casseroles, and baked goods offer more than calories. They trigger emotional comfort and provide a feeling of safety and warmth. They also stimulate the brain’s reward system, which can create a temporary lift in mood. These foods are often associated with family, holidays, and relaxation, so the craving is both physiological and emotional.
Changes in routine influence eating habits
During winter many people move less, spend more time indoors, and have less exposure to daylight. Boredom, stress, and isolation can all intensify cravings. Holidays and seasonal food traditions also bring more frequent access to indulgent foods, making cravings easier to act on.
Work with Cravings, Instead of Against Them
Trying to restrict cravings completely often backfires and leads to overeating later. A better approach is to understand what your body needs during these months and proactively respond with strategies that satisfy both comfort and nutrition.
Choose healthier versions of comfort foods
Instead of avoiding comfort foods, opt to make them more nutrient dense. Think recipes like:
- Creamy soups made with beans or lentils for added protein
- Whole grain pasta with vegetables and a lighter sauce made with Greek yogurt
- Roasted root vegetables with herbs and olive oil (and a little goat cheese for extra decadence)
- Baked apples sprinkled with oats and nuts for a naturally sweet dessert
These choices protect the comforting quality of winter foods while offering more nutrient-dense recipes that are high in fiber and protein.
Prioritize protein and fiber
Protein and fiber slow digestion and stabilize energy levels, which can reduce cravings throughout the day. Aim for a good source of both fiber and protein at each meal.
- Greek yogurt bowls with fruit and chia seeds
- Oatmeal cooked with milk and nuts and seeds
- Chili or stew with beans, tomatoes, carrots, and lean meat or lentils
- Roasted salmon or chickpeas with sweet potatoes and Brussels sprouts
When your meals include satisfying nutrients, you may be less susceptible to cravings.
Use warm drinks to meet the need for comfort
Sometimes a craving is your body asking for warmth, not necessarily food. Warm beverages are an easy way to soothe that feeling.
Great options include herbal tea, warm lemon water, low sodium broth, or lightly sweetened cocoa made with milk. Sip something warm and wait a few minutes before deciding if you still want a snack.
Plan for Treats
Allow yourself an intentional treat each day or each week. This prevents the cycle of restriction followed by overeating. Enjoy your treat slowly and mindfully so it feels genuinely satisfying - and make sure it’s something you really love.
Support mood with lifestyle habits
Since mood changes influence cravings, supporting your emotional health is essential.
Try spending time outside early in the day, even on cloudy mornings. Regular movement may boost mood and assist with appetite regulation. A walk, gentle stretching, or strength training all make a positive difference.
Consider checking vitamin D levels
Vitamin D naturally drops in the winter for many people. While vitamin D supplements are not a cure for cravings, treating a deficiency can help improve mood and energy levels. Talk with your health care provider if you suspect low levels.
Bottom Line
Winter cravings are normal. They reflect the natural changes your body experiences during colder and darker months. Instead of pushing them away, work with them by choosing nourishing comfort foods, supporting mood and sleep, incorporating warm drinks, and allowing planned pleasure foods. These small shifts help you feel satisfied, energized, and in control throughout the winter season.
This article was written by Katie Gould, MA, RDN, LD, CDCES, a dietitian at Mend.
