BY THE OPTIMIST DAILY EDITORIAL TEAM

Halloween is more than just costumes and jack-o’-lanterns; it’s also a time to indulge in mountains of candy, ranging from chocolate bars to gummies and beyond. However, while eating sweets is enjoyable, it can have unexpectedly scary consequences for your gut health. Dr. Christopher Damman, a gastroenterologist and microbiome expert at the University of Washington reveals how the sugar and processed substances in Halloween candy can upset the balance of trillions of microorganisms in your gut. The gut microbiome, which is what these microorganisms are generally called, plays an important role in digestion, immunity, and mood.

When you eat sugar, “you’re essentially feeding inflammatory bacteria in your gut,” Damman explains. Too much sugar increases the growth of “bad” bacteria, which can cause inflammation and weaken the intestinal barrier—the protective coating that keeps hazardous particles out of circulation. A weakened gut barrier can cause a variety of health problems, including digestive disorders and emotional disturbances. Dr. Damman emphasizes that, while a little sugar is fine, consuming too much candy can disrupt your microbiome’s delicate environment.

The best and worst Halloween treats for your microbiome

Not all Halloween snacks are equally detrimental to intestinal health. Dr. Damman emphasizes that some candy options have more redeeming attributes than others:

1. Chocolate-based treats (especially dark chocolate):

Chocolate, especially dark chocolate, is packed with polyphenols, which can actually support your gut microbiome. “Dark chocolate with at least 80 percent cacao is a bit friendlier on the gut,” he explains, noting that the polyphenols in dark chocolate promote healthy microorganisms. Even nut-based chocolate bars, such as Almond Joy or Peanut M&Ms, contain fiber, protein, and healthy fats, which can help minimize the inflammatory effects of sugar.

2. Whole foods in disguise:

Treats that combine candy with more wholesome ingredients, like honey-roasted almonds or candied apples, rank higher. “These are at least partly whole foods,” Damman points out, which provide fiber and nutrients that your gut microbes enjoy. Whole nuts provide fiber and omega-3s, while apples include pectin, a prebiotic fiber that can nourish beneficial microorganisms.

3. High-sugar, processed candies:

Sugary snacks like Skittles, gummies, and Twizzlers can be rough on the intestines. High fructose corn syrup, saturated fats, and chemicals in these candies cause inflammation and disturb the balance of bacteria in your microbiome. Damman also warns against pure sugar sweets like lollipops and Jolly Ranchers, which have no nutritional value and feed the bacteria you want to control.

How to rebalance your gut microbiome after Halloween

If you’re suffering the consequences of too much candy, Dr. Damman has some advice to help your gut heal. He advocates eating foods that promote good gut bacteria and minimize inflammation. His go-to method involves the “four F’s” of gut-friendly meals: fiber, fermented foods, healthy fats, and flavonoids or foods high in polyphenols.

1. Fiber:

Whole grains, nuts, seeds, fruits, and vegetables are high in fiber, which aids digestion and promotes healthy bacteria. “Fiber helps to keep the gut microbiome thriving,” Damman adds, noting that fiber promotes the creation of butyrate, a healthy short-chain fatty acid.

2. Fermented foods:

Probiotic-rich foods such as yogurt, kefir, kimchi, and sauerkraut can help restore the balance of bacteria in your gut following a sugar overdose. Damman observes that these meals include living bacteria that promote a healthy gut environment, aiding digestion and immunity.

3. Healthy fats:

Walnuts, chia seeds, flaxseed, and fatty fish (such as salmon) contain omega-3 fatty acids, which can help lower gut inflammation. Damman stresses the role of omega-3s in mitigating the effects of sugar on the intestinal barrier.

4. Polyphenols:

Foods high in polyphenols include dark chocolate, cherries, red grapes, and green tea, all of which can help restore microbial equilibrium. Polyphenols serve as antioxidants and promote the growth of beneficial microorganisms in the stomach.

Bringing it all together: how to enjoy Halloween without overloading your gut

It’s acceptable to consume Halloween goodies in moderation. Dr. Damman suggests enjoying a few pieces of candy thoughtfully before refocusing on gut-healthy meals. He recommends utilizing a meal calculator to monitor your intake and ensure you’re balancing sugar with fiber, healthy fats, and other gut-friendly nutrients. “It’s all about moderation,” he adds, adding that with some preparation, you can keep your microbiome happy during the candy season.

With these guidelines, you may enjoy Halloween treats while keeping your gut health in check. And in November, your microbiome will thank you.