A gastroenterologist explains the connection between Halloween candy and the gut microbiome

Every October, when the days get shorter and the air gets clearer, millions of Americans get ready for a beloved – and often sugar-fueled – Halloween tradition. From lanterns lighting up porches to costumes ranging from the whimsical to the gory, Halloween is a time of fun scares, childhood memories, and of course, candy.

But as the wrappers pile up and the sugar craze begins, something far more sinister is brewing beneath the surface: the negative impact candy can have on your gut health.

Sugar and other ingredients in Halloween treats can put a spell on the trillions of microorganisms that live in your gut, collectively known as the gut microbiome. As a gastroenterologist and intestinal microbiome researcher At Washington University School of Medicine, I have dedicated my career to deciphering how food affects this microbial community in your gut.

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While no candy is truly healthy, some options are better for your gut than others. And there are ways you can help wake your gut from its post-holiday sugar “spell.”

Great treats

What is all that candy doing to your gut?

In a healthy state, your gut microbiome acts like a microbial factory. It digests nutrients that your body cannot, for example cellulose and colorful, beneficial plant compounds called polyphenols – and produces important molecules are called metabolites which protect against infection and support brain health. It also regulates metabolism, or the conversion of food into useful components that nourish and grow cells.

A balanced diet ensures the smooth operation of the microbial cauldron of your intestines. But concentrated sugar, saturated fats and supplements in candy can wreak havoc by feeding inflammatory microbes that weaken your gut barrier — the protective lining that separates your microbiome from the rest of your body.

When the intestinal barrier is disrupted, even friendly microbes can cause inflammation, causing various health problems: overweight to obesity, infections to autoimmune diseaseand mild cognitive impairment before Alzheimer’s disease.

The food you eat shapes your gut microbes, which in turn affect your health.

Sugar and inflammation impair your microbiome’s ability to digest food and regulate metabolism. Instead of producing healthy byproducts like butyrate from fiber and urolithin A from polyphenols – candy without these nutrients can cause your system to store more fat, providing less energy for your muscles and brain.

Too much candy can also affect your immune system. A healthy gut microbiome helps your immune system distinguish between friend and foe, reducing the risk of infections and autoimmune disorders. Sugar and inflammation undermine the role of the microbiome in training the immune system distinguish between harmful invaders and harmless substances. Without a carefully calibrated immune system, your body may not effectively clear infections or react strongly to its own cells.

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Neurologically, an excess of sweet can also affect gut-brain axistwo-way communication between the gut and the brain. A healthy microbiome is normal produces neurotransmitters and metabolitessuch as serotonin and butyrate, which affect mood and cognitive function. Sugar and inflammation negatively impact the role of the microbiome in mental health and cognitive function, promoting depression, concern and memory problems.

Candy riddle

Not all Halloween treats are the same, especially when it comes to their nutritional value and impact on gut health. Nuts and fruits with sugar, such as honey-roasted almonds and candies place among the bestoffering the benefits of whole foods simply under a sweet coating. Packed with fiber and polyphenols, they help support gut health and proper metabolism.

At the opposite end of the spectrum are chewy treats such as Candy Corn, Skittles, Starbursts and Twizzlers. These sugar-laden confections are mostly made from high-fructose corn syrup, saturated fat, and additives. They can increase the bad bacteria in your gut and lead to inflammation, making them one of the least healthy choices for Halloween.

Chocolate-based candies, however, stand out as a more microbiome-friendly option. While varieties like Twix, Three Musketeers, and Milky Way contain only small amounts of chocolate, pure chocolate bars, especially dark chocolate, are rich in fiber and polyphenols. In moderation, dark chocolate with at least 80-85 percent cocoa can even benefit your health. gut microbiome and mood encouraging the growth of beneficial bacteria.

Chocolate candies with whole nutssuch as almonds or peanuts are high in fiber, protein and omega-3 fats, making them a healthier choice. Dark chocolate with nuts is best. But when sorting Halloween treats, Peanut M&Ms, 100 Grands, and Almond Joys might be better options than Rolos, Krackels, and Crunches. Even candies with processed nuts, like Reese’s Peanut Butter Cups and Butterfingers, retain small amounts of fiber and protein, making them better than nut-free options.

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At the bottom of the list, along with chewy sugar candies, are pure candies such as lollipops, Jolly Ranchers, gummies, and Smarties. These sweets lack nutritional value, and the high sugar content can promote the growth of unhealthy bacteria in your gut microbiome.

After all, all candy is high in sugar, which can be harmful if consumed in large quantities. Moderation and a balanced diet are key to enjoying Halloween.

Rebalancing after indulgence

If the microbiome is critical to health, and candy can throw it off balance, how do you restore gut health after Halloween?

One simple strategy is to focus on the four F’s of food: fiber, phytochemicals, unsaturated fats, and fermented foods. These nutritional components can help support gut health.

Foods rich in fiber, such as whole grains, nuts, seeds, beans, fruits and vegetables, regulate digestion and feed beneficial gut bacteria.

Foods rich in polyphenols, such as dark chocolate, berries, red grapes, green tea, and extra virgin olive oil, help reduce inflammation and promote the growth of healthy gut bacteria.

Unsaturated fats such as omega-3s, walnuts, chia seeds, flax seeds, avocados, and fatty fish such as salmon can also support a healthy microbiome.

Fermented foods such as sauerkraut, kimchi, yogurt, kefir, and miso help replenish good bacteria and restore intestinal balance.

To make tracking your diet easier, consider using a food calculator to measure how well your meals meet the four F’s and microbiome-friendly parameters. As a virtual “spell book”, online tool can help make sure your food choices support your gut health and prevent the effects of sugar overload.

As my daughters often remind me, it’s perfectly okay to indulge in a few tricks and treats every once in a while. But remember that the main thing is moderation. A balanced diet will keep your gut healthy and strong long after the Halloween season is over.

This article is republished from Conversation under Creative Commons license. Read it original article.