Every winter, I notice a clear shift in my appetite: it just increases. Not only do I eat more, but my cravings change too. Light spring and summer salads give way to more filling, carb-rich dishes: casseroles, hearty soups—anything warm and satisfying.
Experts reveal what drives these striking changes in our winter eating habits—and whether there’s any health reason to worry.
Why Do We Often Feel Hungrier in Winter?
“It’s clear that in cold weather, people’s appetites increase and they tend to choose heavier, more filling foods,” said Thanh Thanh Nguyen, a dietitian at Mendinground Nutrition, speaking to SELF.
Think creamy dishes or meals based on starchy vegetables like cheesy pasta or mashed potatoes. This mindset is partly cultural too—hence the popular term “soup season”. In short:
“Feeling hungrier in winter is completely normal,” adds Kathleen Moore, a dietitian at Ohio State University Wexner Medical Center.
Moore points to less sunlight and colder temperatures as key players affecting both appetite and mood—sometimes subtly, sometimes quite noticeably. Dietitian and intuitive eating coach Janice Dada notes seasonal changes vary by individual, but winter’s physiological effects make this a very common experience.
Heat Production (Thermogenesis)
Your body works harder in the cold to maintain its ideal internal temperature of about 37 °C (99 °F).
“Our metabolism speeds up, and we start using a special type of fat called brown fat as fuel to keep warm,” explains Dada.
A 2014 study published in Diabetes found that healthy people with brown fat experienced up to a 14% increase in resting metabolism when exposed to cold, though most estimates range between 5–11%. Brown fat is unique because it converts energy directly into heat.
Your body might also start shivering—these involuntary muscle contractions generate heat, much like exercise, as shown in a Cell Metabolism study. Whatever the exact mechanism, the takeaway is the same: you burn more calories in the cold, naturally boosting your appetite.
The Heat-Generating Effect of Digestion
Digestion itself boosts metabolism and produces heat, Nguyen explains. Fermentation—when gut microbes break down complex carbs like fiber—can generate up to 60 calories of heat per hour.
“One theory is that we crave food more in the cold because eating itself produces heat, helping to keep the body warm,” Nguyen adds.
(It’s no coincidence that cold therapy is often called a “fat-burning miracle.”)
Lower Serotonin Levels
Less sunlight in winter affects serotonin—the so-called “happy hormone”—which partly depends on sunlight to be produced. Shorter days can lower serotonin levels, contributing to seasonal depression (SAD). A 2014 study found that people with SAD had 5% more of a protein (SERT) that blocks serotonin’s effects during winter.
Serotonin not only regulates mood but also acts as a natural appetite suppressant, so low levels can lead to overeating. When someone feels emotionally low, food can easily become a source of comfort.
Why Do We Crave Carbs?
Carb-rich foods answer several needs at once. They provide quick energy, helping meet the increased metabolic demand. The brain also prefers foods that quickly satisfy hunger. Plus, digesting carbs and proteins produces more heat than fats, and carbs help raise serotonin levels, boosting mood.
Other Factors
Practical, social, and emotional reasons also boost seasonal appetite changes: winter brings different veggies, more stress, back-to-back holiday events, and mild dehydration from cold, dry air that the body can mistake for hunger. Plus, we naturally prefer warm meals over cold salads in the chill.
When Should You Be Concerned?
“A few extra pounds in winter usually aren’t a reason to panic,” stresses Dada. “It’s more about the body’s natural seasonal rhythm.”
But if you feel your eating is out of control or you’re using food to cope emotionally, it’s wise to seek professional support. Excessive overeating or constant guilt can be warning signs.
The key message: winter hunger, craving carb-rich foods, and mild weight gain are all normal. Listen to your body, eat balanced meals, stay hydrated, get as much sunlight as possible, move your body—and above all, be kind to yourself.
