7 Plant-Based Foods to Keep You Warm This Winter (Backed by Nutrition Science)
- Nichole Dandrea-Russert
- Nov 13, 2019
- 3 min read
Updated: 7 days ago
Autumn may still be on the calendar, but for many of us, the chill already feels like deep winter. It’s that time of year when cozy blankets call your name and hibernation sounds like a solid life plan. (Hand raised over here!)
While movement and staying active help increase circulation and generate body heat, food can play an equally powerful role. The right ingredients can warm your core, fire up circulation, support healthy digestion, and strengthen your immune system during cold and flu season.
If you’re looking to stay warm, energized, and nourished this winter, add these warming plant-based foods to your routine.
7 Plant-Based Foods to Keep You Warm This Winter
1. Choose Complex Carbohydrates for Sustained Warmth
Every time you eat, your body expends energy breaking down and metabolizing food — a process called the thermic effect. This naturally boosts metabolism and heat production.
Different macronutrients have different thermic effects:
Fat: 0–3%
Carbohydrates: up to 10%
Protein: 20–30%
High-fiber complex carbohydrates take longer to digest, creating more internal warmth and supporting steady energy.
Great warming choices include:
Oatmeal
Quinoa
Wheat berries
Brown rice
Sweet potatoes
Pumpkin
Butternut squash
These foods are also rich in immune-supporting nutrients like vitamin A, C, and B-vitamins—helping prevent winter colds while keeping you cozy.
2. Add Warming Spices to Light the “Digestive Fire”
Spices do more than flavor food—they ignite what many traditions call “digestive fire.”
Many warming spices contain phytochemicals that stimulate circulation, improve metabolism, reduce inflammation, and support immunity.
Try adding these warming spices:
Ginger
Turmeric
Cayenne
Cinnamon
Cardamom
Clove
Enjoy them in soups, curries, roasted vegetables, oatmeal, or make a warming tea like ginger-turmeric or a cinnamon-ginger chai.
3. Eat Foods Naturally High in Nitrates
Plant-based foods high in nitrates boost nitric oxide, a compound that relaxes blood vessels and increases circulation—translating to a warming effect throughout the body.
Two of my favorite foods shine here: dark chocolate and arugula.
Other warming nitrate-rich foods include:
Beets
Beet juice
Pomegranate
Celery
Pro tip: Eat these 30–45 minutes before a workout to potentially enhance endurance and circulation.
And if you love high-quality chocolate, check out Xocolatl, a fairly traded, organic, family-owned chocolate company based in Atlanta.
4. Prioritize High-Iron Plant Foods
Iron helps transport oxygen throughout the body. Low iron levels can contribute to fatigue, cold hands and feet, and feeling chilled more easily.
Include iron-rich plant foods such as:
Nuts and seeds
Figs
Fortified cereals
To boost absorption, pair iron sources with vitamin C (this increases absorption up to five-fold).
Vitamin C–rich foods include:
Citrus
Tomatoes
Bell peppers
Broccoli
Sweet potatoes
Berries
5. Warm Up with Nourishing Soups
Soups are the ultimate winter comfort food. They hydrate, warm you from the inside out, and provide endless opportunities to layer warming ingredients.
Try combining:
Warming spices (ginger, garlic, turmeric, cayenne)
Hearty grains (farro, quinoa, brown rice)
Colorful vegetables (kale, carrots, butternut squash, mushrooms)
Beans or lentils for protein
The result? A satisfying, grounding meal that warms both body and soul.
6. Sip on Herbal Teas
Tea is one of the simplest, fastest ways to warm up instantly.
Beyond warmth, herbal teas deliver antioxidants, improve digestion, support cardiovascular health, and help reduce inflammation.
Try teas such as:
Ginger turmeric (fight inflammation)
Hibiscus blueberry (heart and brain health)
Green tea (metabolism + cancer risk reduction)
Peppermint or licorice tea (digestion + soothing)
Invest in a stainless-steel or glass eco-friendly tumbler so your warm drink can accompany you all day.
7. Stay Hydrated to Stay Warm
Dehydration can actually make you feel colder. In winter, we often drink less because we feel less thirsty—but hydration remains essential.
Aim for half your body weight in ounces per day. Example: If you weigh 150 lbs → aim for ~75 oz of water daily.
Ways to make winter hydration easier:
Drink warm water with lemon
Add herbs like mint or basil
Infuse room-temperature water with pomegranate seeds, cucumber, or orange slices
Enjoy warm herbal teas throughout the day
Nourishing Foods That Warm Your Body
Food is one of the most enjoyable and nourishing ways to stay warm during the colder months. Choose plant-based foods to keep you warm: complex carbohydrates, warming spices, nitrate-rich foods, iron-rich meals, soothing soups, and herbal teas—plus staying well hydrated—you’ll support your internal heat, circulation, digestion, and immune health all winter long.
Bundle up, fill your bowl with warming plant-based goodness, and let these foods help you thrive through every chilly day.
Watch the "Foods to Keep You Warm" segment on The Weather Channel Below!
