As temperatures dip, our plates quietly transform. Light salads and smoothies lose their appeal, replaced by buttery parathas, rich curries, stews, and desserts that feel deeply satisfying. While these
cravings are often blamed on indulgence or lack of willpower, science tells a very different story. Winter eating patterns are shaped by biology, hormones, evolution, and even the gut-brain connection – all working together to help the body adapt to colder conditions.
The Body’s Built-In Survival Response
“Cold weather triggers the body’s thermoregulatory mechanisms,” explains Dr Kapil Kumar Kursiwal, Senior Consultant in GI Surgery and Oncology at Dharamshila Narayana Superspeciality Hospital, Delhi. To maintain core body temperature, the body burns more energy through a process known as thermogenesis. “To compensate, the brain increases appetite, particularly for foods rich in fats and carbohydrates that provide quick and sustained energy,” he says.
This response is rooted in human evolution. Dt. Deepali Sharma, Clinical Nutritionist at CK Birla Hospital, Delhi, says humans are biologically wired to seek calorie-dense foods during colder months, when food scarcity was once common. “Even though modern food availability has removed this scarcity, our brains still operate on ancient survival cues,” she notes.
Hormones That Drive Winter Hunger
Hormonal shifts further intensify cold-weather cravings. “Leptin, the hormone responsible for satiety, tends to decrease during winter, while ghrelin, the hunger hormone, rises,” Dr Kursiwal explains. This hormonal imbalance makes it harder to feel full and easier to feel hungry more often.
Reduced sunlight also plays a role. “Lower exposure to sunlight affects serotonin levels, the neurotransmitter linked to mood and satiety,” says Dt. Sharma. As serotonin dips, people naturally crave carbohydrate-rich foods that temporarily boost mood. At the same time, increased melatonin levels during darker months can lead to fatigue and increased appetite.
The Gut-Brain Connection And Seasonal Eating
Winter cravings are not just hormonal. They’re also deeply connected to gut health. “The gut microbiome shifts with seasonal dietary patterns,” explains Dr Samiksha Kalra, Dietician and Lactation Consultant at Madhukar Rainbow Children’s Hospital, Delhi. During winter, reduced intake of fresh fruits and vegetables and higher consumption of processed or high-fat foods can encourage gut bacteria that thrive on sugar and fat.
“These bacteria send stronger hunger signals to the brain, creating a feedback loop that reinforces cravings,” Dr Kalra adds. Stress compounds this effect. Elevated cortisol levels, which are common during winter due to disrupted sleep, work pressures, and festive overindulgence, are known to increase appetite and preference for high-calorie foods.
Less Thirst, More Eating
Cold weather can also blunt thirst signals, a factor many overlook. “Mild dehydration is often mistaken for hunger,” Dr Kursiwal points out. Despite losing fluids through breathing and indoor heating, people drink less water in winter. This dehydration can drive unnecessary eating, particularly of rich foods that feel comforting and filling.
The Sensory And Psychological Pull Of Winter Foods
There’s also a sensory explanation. “Cold temperatures slightly reduce taste sensitivity,” Dr Kalra explains, making people gravitate toward saltier, spicier, and richer foods to achieve the same satisfaction. Warm meals activate pleasure centres in the brain, offering emotional comfort and a sense of safety, especially during months spent largely indoors.
Winter cravings are not a flaw in discipline. They are a biological response shaped by hormones, evolution, gut health, and environmental cues. The key lies in balance, not restriction. Choosing nutrient-dense versions of comfort foods, staying hydrated, getting sunlight, and remaining moderately active allow the body to meet its seasonal needs without excess.
