Emine Uluçay
Dietitian-Nutrition Consultant
Duru Gıda

Even though the body is often hidden beneath layers of thick clothing in winter, it deserves the same care regardless of the season. Cold days, shorter daylight hours, and a slower pace of life directly affect eating habits as well. During this period, the body’s energy needs increase, while the immune system and digestive function require greater support. For this very reason, legumes providing seasonal, sustainable nutrition become more important than ever in winter.

For many people who want to reassess their eating habits with the start of the new year, January offers strong motivation. According to Duru Gıda Nutrition Consultant Dietitian Emine Uluçay, instead of rapid and rigid changes in the middle of the winter season, choices that do not strain the body and that support its natural rhythm should come to the fore. Emphasizing a more holistic perspective on nutrition, Uluçay says, “The goal during the winter months should not be to push the body, but to establish a routine that strengthens immunity, supports digestion, and balances mood.”

At this point, dried legumes stand out as one of the strongest allies of winter nutrition. Uluçay notes that legumes are not only filling but also provide significant support for the immune and digestive systems: “Legumes are rich in protein, zinc, iron, and B vitamins. These nutrients contribute to the healthy functioning of immune system cells and help increase resistance to illness.”

With cold weather, reduced physical activity and lower fluid intake can slow down digestion. The high fiber content of legumes offers a major advantage in this regard. “Thanks to their high fiber content, legumes help regulate digestion and prevent constipation. They also support the gut microbiota. A healthy gut means a strong immune system,” says Uluçay.

Legumes, which can be incorporated into winter meals in many forms—from soups and salads to olive-oil dishes and main courses—make it easier to create nutritious and balanced meals when consumed alongside seasonal vegetables. Winter vegetables such as cabbage, broccoli, cauliflower, leeks, and spinach, when paired with legumes, result in dishes that are both satisfying and gentle on the body. Fruits rich in vitamin C and antioxidants, such as kiwi, mandarins, and oranges, further support this balance.

Uluçay also reminds that attention should be paid to protein balance in main meals: “Including a protein source in every main meal extends satiety and reduces energy fluctuations throughout the day.” In this respect, legumes play an important role during winter as a plant-based protein source.

When it comes to carbohydrate choices, opting for complex sources such as bulgur, quinoa, buckwheat, and whole wheat bread instead of refined options supports digestive and gut health, contributing to overall well-being.

Another issue that is often overlooked during the winter months is fluid intake. Even though the sensation of thirst decreases, the body’s need for water continues. In addition to water, incorporating herbal teas into the daily routine helps maintain fluid balance.

Desserts and pastries also become especially tempting during this season. Rather than focusing on restriction, Uluçay emphasizes balance: “When sugary and overly fatty foods are consumed frequently, they can lead to low energy levels and mood fluctuations. If they are consumed, keeping portions small helps establish a more harmonious relationship with the body.”

Supporting the body during winter is not difficult. Choosing seasonal vegetables, ensuring adequate fluid intake, and making more room for legumes at the table stand out as natural and effective steps to both strengthen the immune system and adapt to the slower rhythm of the winter season.