by Shae Marcus

Every winter, the same pattern shows up: heavier meals, tighter schedules, shorter days and a nervous system that feels like it’s running a small marathon in a puffer coat. We tend to reach for comfort in all the usual ways—soups, baked goods, sugar, caffeine—but one of the most powerful winter habits is the one almost no one talks about.

A spoonful of fermented food.

It sounds almost too simple, but the science behind it is solid. During fermentation, beneficial microbes transform everyday ingredients into probiotic-rich foods that support digestion, immunity, mood regulation and nutrient absorption. And because so much of the immune system and emotional resilience lives in the gut, this tiny daily act can create an outsized impact during the coldest months.

Here’s the twist most people don’t know: Most store-bought kraut on the regular shelf contains zero live cultures. If it’s not refrigerated and not labeled raw or unpasteurized; it’s basically just cabbage with a PR team. That one fact alone tends to send people straight to the fridge aisle.

Fermented foods also offer an unexpected benefit: They can help us feel lighter after winter meals that usually weigh us down. The acids and enzymes they contain give digestion a boost, making rich dishes easier to handle. A bite of kimchi next to roasted vegetables wakes up the whole plate. A spoon of miso in a warm broth steadies a stressed-out stomach. Yogurt or kefir in the morning helps regulate blood sugar at a time of year when sweets come flying at us from every direction.

Here’s the part that makes people stop scrolling: A small daily serving—one to two tablespoons—is enough. Not a bowl. Not a project. Just a little.

Shae Marcus publishes the Natural Awakenings South Jersey and Philadelphia editions and leads women’s wellness retreats. She believes small daily habits carry big power—especially in winter, when we’re all just trying to stay healthy without giving up the comfort foods we love.

For something that can be screenshotted and tried tonight, here’s a quick winter favorite:

Three-Ingredient Miso Glaze

This is the kind of recipe that deserves a permanent spot in our winter rotation. It’s fast, it’s flexible and it makes any roasted vegetable taste like we tried a lot harder than we did.

1 Tbsp white or yellow miso

1 to 2 tsp maple syrup (adjust to taste)

1 to 2 Tbsp warm water to thin

Optional: pinch of grated ginger or splash of rice vinegar

In a small bowl, whisk the miso with warm water until smooth.

Add maple syrup and adjust until you find the balance you like—slightly sweet, slightly savory.

Toss with warm roasted vegetables right out of the oven. Sweet potatoes, carrots, squash, and Brussels sprouts all work beautifully.

Serve immediately so the glaze clings while the vegetables are hot.

The miso adds probiotics and depth. The maple syrup caramelizes on the warm vegetables. The whole thing feels cozy without being heavy.