Comfort Eating in Winter: Why It Happens and How to Approach It Gently

Comfort eating often gets talked about as something to “fix” or control — especially at the start of a new year. But in winter, changes in appetite and food preferences are often a normal response to the season, not a personal failure.

Understanding why comfort eating happens can help people approach it with more flexibility and less guilt.

Why comfort eating increases in winter

Several seasonal factors can influence eating habits during colder months:

• Lower temperatures increase the body’s need for warmth and energy
• Shorter days can affect sleep patterns and daily routines
• Social structures may change after the festive period
• Stress levels can rise as routines restart or workloads increase

Food often plays a practical role here — providing warmth, energy, familiarity and comfort.

From a physiological perspective, seeking carbohydrates and warm meals can be a natural response to increased energy demands and reduced daylight.

Comfort eating isn’t a lack of willpower

Comfort eating is often framed as emotional or impulsive, but it can also be:

• A response to hunger or irregular meals
• A need for warmth and satisfaction
• A way of maintaining routine during disruption

Restricting or judging these eating patterns can sometimes lead to more intense cravings or cycles of overeating later on.

A gentler approach focuses on understanding needs, rather than overriding them.

Balancing comfort and nourishment

Comfort and nourishment don’t have to be opposites. Many people find winter eating feels more supportive when meals include:

• Warm, filling foods that are satisfying
• A balance of carbohydrates, protein and fats
• Familiar meals that feel easy to prepare
• Enough food to meet energy needs

This might look like soups, stews, baked dishes or warm breakfasts — foods that feel grounding as well as nourishing. For seasonal inspiration, general winter recipe collections, such as those available on BBC Food, can be a helpful starting point.

Letting go of food guilt in winter

Food guilt can increase stress and disconnect people from hunger and fullness cues. In winter especially, flexibility can be more supportive than rigid rules.

Helpful reframes include:

• There is no “wrong” way to eat seasonally
• Comfort foods can be part of balanced eating
• Eating patterns don’t need to look the same all year

Winter is not the time for forcing change — it’s often a time for supporting stability.

When support can help

If comfort eating feels distressing, chaotic, or tied to ongoing emotional difficulties, speaking with a qualified nutrition professional can help explore patterns in a supportive, non-judgemental way.

For concerns around mental health or emotional wellbeing, additional support from a GP or mental health professional is important.