Food and Beverage
Halloween candy binges can overload your gut microbiome – a gut doctor explains how to minimize spooking your helpful bacteria
Christopher Damman, University of Washington
Each October, as the days shorten and the air grows crisp, millions of Americans prepare for the beloved – and often sugar-fueled – tradition of Halloween. From jack-o’-lanterns glowing on porches to costumes ranging from the whimsical to the gory, Halloween is a time of playful scares, childhood memories and, of course, candy.
But as the wrappers pile up and the sugar rush hits, there’s something far more sinister brewing beneath the surface: the negative effects of candy on your gut health.
Sugar and other ingredients in Halloween treats can cast a sickly spell on the trillions of microorganisms that reside in your gut, collectively known as the gut microbiome. As a gastroenterologist and gut microbiome researcher at the University of Washington School of Medicine, I have dedicated my career to decoding the cipher of how food affects this microbial community within your gut.
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 sugar “spell” after holiday indulgence.
Gut-busting treats
What does all this candy do to your gut?
In a healthy state, your gut microbiome acts like a microbial factory. It digests nutrients your body can’t – such as fiber and colorful, health-conferring plant compounds called polyphenols – and produces important molecules called metabolites that protect against infection and support brain health. It also regulates metabolism, or the transformation of food into useful components that power and grow cells.
A balanced diet keeps your gut’s microbial cauldron churning smoothly. But the concentrated sugar, saturated fat and additives in candy can throw things into disarray by feeding inflammatory microbes that weaken your gut barrier – the protective lining that separates your microbiome from the rest of the body.
Once the gut barrier is breached, even friendly microbes can stir up inflammation, causing health issues ranging from overweight to obesity, infections to autoimmune disease, and mild cognitive impairment to Alzheimer’s.
Sugar and inflammation impair your microbiome’s ability to digest food and regulate metabolism. Instead of producing healthy byproducts – such as butyrate from fiber and urolithin A from polyphenols – candy lacking these nutrients may trick your system into storing 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 microbiome’s role in training the immune system to distinguish between harmful invaders and harmless substances. Without a carefully calibrated immune system, your body may not effectively clear infections or may strongly react to its own cells.
Neurologically, excess sweets can also affect the gut-brain axis, the two-way communication between the gut and brain. A healthy microbiome normally produces neurotransmitters and metabolites, such as serotonin and butyrate, that influence mood and cognitive performance. Sugar and inflammation adversely affects the microbiome’s role in mental health and cognitive function, contributing to depression, anxiety and memory troubles.
The candy conundrum
Not all Halloween treats are created equal, especially when it comes to their nutritional value and effects on gut health. Sugar-coated nuts and fruit such as honey-roasted almonds and candy apples rank among the top, offering whole food benefits just beneath the sugary coating. Packed with fiber and polyphenols, they help support gut health and healthy metabolism.
On the opposite end of the spectrum are chewy treats such as candy corn, Skittles, Starbursts and Twizzlers. These sugar-laden confections are mostly made of high fructose corn syrup, saturated fat and additives. They can increase the unsavory bacterial species in your gut and lead to inflammation, making them one of the least healthy Halloween choices.
Chocolate-based candies, however, stand out as a more microbiome-friendly option. While varieties such as Twix, Three Musketeers and Milky Way contain only a small amount of chocolate, pure chocolate bars – especially dark chocolate – are rich in fiber and polyphenols. In moderation, dark chocolate with at least 80% to 85% cacao may even benefit your gut microbiome and mood by encouraging beneficial bacterial species to grow.
Chocolates with whole nuts, such as almonds or peanuts, offer a boost of fiber, protein and omega-3 fats, making them a healthier choice. Dark chocolate with nuts is best. But when sorting through Halloween treats, Peanut M&Ms, 100 Grands and Almond Joys may be better options over Rolos, Krackels and Crunches. Even candies with processed nuts, such as Reese’s Peanut Butter Cups and Butterfingers, retain small amounts of fiber and protein, making them preferable to nut-free options.
At the bottom of the list, along with chewy sugar candies, are pure sugar candies such as lollipops, Jolly Ranchers, gummies and Smarties. These sweets lack nutritional value, and their high sugar content can contribute to the growth of unhealthy bacteria in your gut microbiome.
In the end, all candies are high in sugar, which can be harmful when consumed in large quantities. Moderation and an otherwise balanced diet is key to enjoying Halloween treats.
Rebalancing after indulgence
If the microbiome is critical for health, and candy can disrupt its balance, how can you restore gut health after Halloween?
One simple strategy is focusing on the four F’s of food: fiber, phytochemicals, unsaturated fats and fermented foods. These food components can help support gut health.
Fiber-rich foods such as whole grains, nuts, seeds, beans, fruits and vegetables regulate digestion and nourish beneficial gut bacteria.
Polyphenol-rich foods such as dark chocolate, berries, red grapes, green tea and extra virgin olive oil help reduce inflammation and encourage the growth of healthy gut bacteria.
Unsaturated fats such as omega-3 fats, walnuts, chia seeds, flaxseed, 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 beneficial bacteria and restore gut balance.
To make tracking your diet easier, consider using a food calculator to measure how well your meals align with the four F’s and microbiome friendly options. Like a virtual “spellbook,” an online tool can help ensure your food choices support your gut health and ward off the effects of sugar overload.
As my daughters often remind me, it’s perfectly fine to indulge every now and then in a few tricks and treats. But remember, moderation is key. With a balanced diet, you’ll keep your gut healthy and strong long after the Halloween season ends.
Christopher Damman, Associate Professor of Gastroenterology, School of Medicine, University of Washington
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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National Muffin Day has a way of sneaking up on us—one minute it’s a normal Friday, the next you’re suddenly thinking about blueberry crumbs, warm cinnamon tops, and whether “just one” counts if you also grab one for later. This year, Corner Bakery Cafe is leaning all the way into the holiday with a deal that’s as straightforward as it is tempting: any muffin for $2 on Friday, February 20, all day, at participating locations.
Corner Bakery Cafe president Erin Hasselgreen summed up the brand’s approach in the announcement: “If there’s a day to celebrate muffins, it belongs at Corner Bakery. We bake them fresh every day… and on February 20 we’re making it easier than ever to celebrate with $2 muffins all day long.”
Why National Muffin Day still matters
Food holidays can feel a little gimmicky—until they give you a reason to try something new, revisit a favorite, or turn an ordinary day into a small tradition. National Muffin Day is one of those low-stakes celebrations that fits almost any schedule:
- Breakfast on the go (no fork required)
- A mid-afternoon snack that feels like a reward
- A sweet pick-me-up that doesn’t need a special occasion
Corner Bakery is betting on that exact vibe: muffins as a comfort food that’s familiar, easy to share, and always welcome.
The $2 muffin lineup: classic, seasonal, and “grab an extra” flavors
Corner Bakery says the deal covers all muffin flavors, which means you can keep it classic or go seasonal depending on what your local cafe has available. The brand highlights a mix that hits the usual favorites and the cozy, winter-to-spring crossover cravings:
- Blueberry
- Chocolate
- Cinnamon Crumb
- Cranberry Orange
- Banana
- Pumpkin
- Pumpkin Cheesecake
If you’re the type who likes to make National Muffin Day a mini tasting flight, the $2 price point makes it easy to mix and match—one safe pick, one “why not?” pick.
Muffins are timeless for a reason
In the release, Hasselgreen calls muffins “one of those timeless bakery items that never go out of style… comforting, versatile, and always satisfying.” And honestly, that’s the whole appeal. Muffins sit right in the sweet spot between pastry and snack—less fussy than a layered dessert, more satisfying than a cookie, and flexible enough to pair with coffee, tea, or a quick breakfast run.
They also travel well, which is why they’ve become a go-to for:
- Morning meetings
- School drop-offs
- Road trips
- Office snack tables
- “I’ll eat later” moments that turn into “I’m eating now” moments
The details (so you don’t get surprised at the register)
Here’s what to know before you head out:
- Deal: Any muffin for $2
- When: Friday, February 20 (valid all day)
- Where: Participating Corner Bakery Cafe locations
- Note: Pricing and availability vary by location
Corner Bakery recommends confirming participation by contacting your local cafe.
A little National Muffin Day game plan
If you want to make the most of it, here’s a simple way to approach the day:
- Pick your “must-have” flavor (the one you’ll regret skipping)
- Add one seasonal wildcard (pumpkin cheesecake fans, this is your moment)
- Grab a second muffin for later—because future-you always appreciates past-you
About Corner Bakery Cafe
Corner Bakery Cafe is a fast-casual restaurant serving breakfast, lunch, dinner, and catering across 18 states and Washington, D.C. The brand traces its roots to a neighborhood bakery that started in downtown Chicago in 1991, built around fresh ingredients, artisan breads, and a “warm and comfortable place” feel.
For more information, visit cornerbakerycafe.com or follow Corner Bakery Cafe on social media.
Corner Bakery Cafe (official website)
PR Newswire (press release distribution)
National Day Calendar (National Muffin Day listings)
Explore STM Daily News Food & Drink for crave-worthy recipes, restaurant and brand news, seasonal picks, and the trends shaping what we’re eating and sipping right now. Start here: https://stmdailynews.com/food-and-drink/
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Food and Beverage
Pizza Hut Brings Back Heart-Shaped Pizza With Backstreet Boys’ Nick Carter + Howie Dorough
Pizza Hut is bringing back its iconic Heart-Shaped Pizza for Valentine’s Day — and it’s doing it with a pop-culture assist from Backstreet Boys members Nick Carter and Howie Dorough.
Announced Feb. 10, the limited-time collaboration is titled “The Shape of My Heart-Shaped Pizza,” a nod to the group’s hit “Shape of My Heart” and a neat fit for a product that’s basically made for February 14.
A Valentine’s campaign built for social (and nostalgia)
Pizza Hut says it teamed up with Carter and Dorough to create a series of social spots inspired by “Shape of My Heart.” In one featured video, the duo leans into a playful generational debate — Millennial vs. Gen Z hand-heart gestures— before settling on the one thing both sides can agree on: sharing a slice.
The timing also taps into a bigger Backstreet Boys moment. The band recently celebrated the 25th anniversary of its album Millennium and continues its “Into The Millennium” residency at SPHERE in Las Vegas, keeping the nostalgia engine running for longtime fans while pulling in younger audiences.
How to order Pizza Hut’s Heart-Shaped Pizza
The Heart-Shaped Pizza is available now through Feb. 22, with a medium one-topping option starting at $11.99.
Pizza Hut is pitching the limited-time pie as an easy win for Valentine’s Day — whether you’re planning a cozy night in, surprising someone with a low-lift dinner idea, or leaning into a solo celebration.
To learn more or place an order, Pizza Hut directs customers to: https://www.pizzahut.com/c/content/heart-shaped-pizza
Offer details (quick fine print)
- Limited-time offer
- Medium one-topping pizza
- Hand-tossed crust only
- Pizza arrives uncut
- Extra toppings/cheese cost more
- Availability, pricing, and participation may vary
What to watch for
Seasonal menu items are nothing new — but Pizza Hut’s heart-shaped pizza has the kind of built-in shareability brands chase: it’s instantly recognizable, it photographs well, and it’s tied to a calendar moment people already post about.
Adding Carter and Dorough gives the campaign a second hook: nostalgia that travels fast on social, plus a light “generational” angle that’s easy to remix in comments.
About Pizza Hut
Pizza Hut, a subsidiary of Yum! Brands, was founded in 1958 and operates nearly 20,000 restaurants across more than 110 markets and territories. The brand is known for icons like Original Pan and Original Stuffed Crustpizzas. Pizza Hut also continues to push digital ordering, with over half of transactions worldwide coming from digital orders.
At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.
Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience. https://stmdailynews.com/food-and-drink/
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(Feature Impact) Coughs and sniffles don’t have to derail you for long – not with a fresh, homemade stockpot full of Sick Day Chicken Noodle Soup. Loaded with rotisserie chicken, celery and carrots, it’s sure to warm you from the inside-out as a warm, comforting meal. Plus, with eight servings, this dish can help solve dinnertime dilemmas throughout the week by storing leftovers in the refrigerator and reheating on the stove.
Warm up your winter meals with more comforting ideas available at Culinary.net.
Sick Day Chicken Noodle Soup
Recipe adapted from Tastes Better from Scratch
Prep time: 20 minutes
Cook time: 20 minutes
Servings: 8
- 1/2 tablespoon butter
- 2 ribs celery, diced
- 3-4 large carrots, diced
- 1 clove garlic, minced
- 10 cups chicken stock or broth
- 1/8 teaspoon dried rosemary
- 1/8 teaspoon dried thyme
- 1/8 teaspoon crushed red pepper flakes
- salt, to taste
- pepper, to taste
- chicken bouillon cubes (optional)
- 4 cups dry egg noodles
- 3 cups cooked rotisserie chicken
- In large stockpot over medium-high heat, saute butter, celery and carrots 3 minutes. Add garlic and cook 30 seconds.
- Add chicken stock or broth and season with rosemary, thyme and crushed red pepper. Add salt and pepper, to taste. Taste and add chicken bouillon cubes, if desired, for flavor.
- Bring to boil. Add noodles and cook until al dente. Remove from heat once noodles are tender.
- Add chicken. Taste and adjust seasoning as desired.
Photo courtesy of Shutterstock
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At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.
Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience. https://stmdailynews.com/food-and-drink/
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