Food and Beverage
Halloween candy binges can overload your gut microbiome – a gut doctor explains how to minimize spooking your helpful bacteria
Last Updated on March 11, 2026 by Daily News Staff
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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(Feature Impact) A healthy brain goes beyond reading exercises and completing puzzles – it extends to the kitchen, too. Emerging nutritional science is clear that what people eat doesn’t just fuel the body; it shapes memory, mood and cognitive health.
Among the foods you can include in your diet to give your brain a boost are peanuts and peanut butter, staples valued not only for their convenience but also for their cognitive benefits. In fact, a study published in the “Journal of the Prevention of Alzheimer’s Disease” found adults 60-80 years old who did not eat peanuts and peanut butter regularly were 30-50% more likely to perform poorly on tests measuring learning, memory, language, processing motor speed and attentiveness compared to those who did consumer peanuts and peanut butter.
It’s not just the older generation that can benefit. According to research published in “Clinical Nutrition,” a study of college students ages 18-33 showed consumption of peanuts and peanut butter was associated with improved memory function and decreased anxiety, depression and stress.
Consider this key information from the Georgia Peanut Commission before your next meal planning session.
Nutrients that Give the Brain a Boost
Despite their small stature, peanuts pack a nutrition punch. Their unique blend of various vitamins, minerals and bioactive compounds includes:
- Niacin, which can slow cognitive decline and reduce the risk for Alzheimer’s disease, according to the “Journal of Neurology, Neurosurgery and Psychiatry”
- Vitamin E, found to promote healthy brain aging and delay cognitive decline
- Resveratrol, believed to be beneficial in fighting against Alzheimer’s disease and other nerve degenerating diseases, per the “Journal of Biological Chemistry”
- P-coumaric acid, an antioxidant that appears to target the neurotransmitters in the brain that regulate mood, stress and anxiety
Peace of MIND
Peanuts are included in the MIND diet, a combination of the Mediterranean and DASH diets, which specifically includes foods shown to benefit the brain.
Adding peanuts to your menu can be a breeze. Look no further than a powerful main course like Crunchy and Creamy Cold Green Pea and Peanut Salad, a perfect accompaniment at potlucks and cookouts as an easy side or light main course. Make breakfast-on-the-go part of your daily commute with Flourless Blueberry Muffins that require just five ingredients, including creamy peanut butter, or add a pinch of protein to snack time with Protein Balls that can be refrigerated until hunger strikes.
Brain Food for Thought
Supporting your brain starts with the right nutrition, and evidence makes clear peanuts and peanut butter should be top-of-mind as you head to the grocery store. For help getting started, find more recipes and nutritional information by visiting GAPeanuts.com.
Flourless Blueberry Muffins
Recipe courtesy of The Peanut Institute
Servings: 12
- 2 bananas
- 1 cup creamy peanut butter
- 2 eggs
- 1/2 teaspoon baking powder
- 1 cup blueberries
- Preheat oven to 350 F. Grease muffin pan.
- In blender or food processor, combine bananas, peanut butter, eggs and baking powder; blend until smooth. Fold in blueberries by hand.
- Pour mixture into muffin tin. Bake 12-15 minutes.
- Store in airtight container up to 3 days.
Nutritional information per serving: 155 calories, 10 g carbohydrates, 31 mg cholesterol, 2 g saturated fat, 9 g unsaturated fat, 2 g fiber, 6 g protein, 98 mg sodium, 5 g sugar.
Crunchy and Creamy Cold Green Pea and Peanut Salad
Recipe courtesy of The Peanut Institute
Servings: 8
Dressing:
- 1/3 cup sour cream
- 1 1/2 tablespoons mayonnaise
- 2 teaspoons apple cider vinegar
- 2 teaspoons sugar
Salad:
- 1 package (20 ounces) green peas, frozen
- 1 cup celery, chopped
- 1/3 cup red onions, chopped
- 1 cup dry roasted peanuts
- 6 slices thick cut bacon, cooked and crumbled
- 1 pinch salt, or to taste
- 1 pinch freshly ground black pepper, or to taste
- To make dressing: In small mixing bowl, whisk sour cream, mayonnaise, apple cider vinegar and sugar.
- To make salad: In large mixing bowl, combine frozen green peas, celery and onion. Pour dressing over salad and toss to combine. Refrigerate at least 2 hours.
- Before serving, stir in roasted peanuts and crumbled bacon. Season with salt and freshly ground black pepper.
Nutritional information per serving: 230 calories, 17 g carbohydrates, 12 mg cholesterol, 3 g saturated fat, 9 g unsaturated fat, 5 g fiber, 11 g protein, 249 mg sodium, 6 g sugar, 1 g added sugar.
Protein Balls
Recipe courtesy of The Peanut Institute
Servings: 24
- 1 cup chunky peanut butter
- 1 tablespoon vanilla
- 1/4 cup honey
- 2 cups quick oats
- 2 tablespoons ground flaxseed
- 1/2 cup shredded coconut
- 1/2 cup dried, chopped cranberries
- 1/8 teaspoon iodized salt
- 1/4 cup water
- Using stand mixer, combine peanut butter, vanilla, honey, quick oats, flaxseed, coconut, cranberries, salt and water; mix until well combined.
- Form dough into 1-ounce portions and refrigerate 30 minutes before serving.
Nutritional information per serving: 130 calories, 7 g fat, 14 g carbohydrates, 3 g protein, 2 g fiber, 60 mg sodium.
SOURCE:
STM Daily News’ Food and Drink section highlights the stories, trends, flavors, and events shaping today’s food culture. From recipes to restaurant news, it keeps readers connected to what’s fresh and worth tasting.
Cool Down This Summer with a Sweet Slushie
(Family Features) Each season throughout the year seems to
have its own “flavor,” and summer is no exception. Hamburgers and hot dogs off
the grill, refreshing watermelon at snack time and cool, delicious ice cream on
warm evenings.
While many people think of sweetpotatoes during the
holidays, you can make this sweet vegetable a key ingredient all year-round –
including summertime. As one of the most versatile veggies you can find,
they’re easy to add to a variety of recipes while enhancing flavor and boosting
nutrition content.
Sweetpotatoes can be your summer staple in both simple and
elevated recipes alike, as well as in both sweet and savory dishes. They can be
cooked or prepared in several ways: on the stove, baked, microwaved, grilled or
slow cooked.
Or, for an easy way to cool down in the heat, try them in a
creamy drink like this Sweetpotato Summer Slushie. It may surprise you, but
sweetpotatoes are ideal for sipping – smoothies and cocktails are both
crowd-pleasers, especially during sweltering summer days. This refreshing treat
can be made with or without the boozy kick; just break out the blender and kick
back in the sunshine.
To discover more ways to cook and enjoy sweetpotatoes all
summer long, visit ncsweetpotatoes.com.
Watch video to see how to make this recipe!
[youtube https://www.youtube.com/watch?v=t5xyuKDlklQ?si=JiKNgtk78Vc8NiMU&controls=0]
Recipe courtesy of the North
Carolina Sweetpotato Commission
- 1 cup cooked,
mashed North
Carolina Sweetpotatoes - 1 cup
pineapple juice - 1/2 cup orange
juice - 1/4 cup lemon
juice - 1/4 cup coconut
milk - 2-3 tablespoons
simple syrup or honey (adjust to taste) - 1 teaspoon
vanilla extract - 2 cups crushed
ice - 2 ounces
spiced rum, coconut rum or bourbon (optional) - pineapple
slices or orange wedges, for garnish (optional)
- In blender, blend sweetpotatoes, pineapple juice, orange
juice, lemon juice, coconut milk, simple syrup or honey, vanilla extract and
ice until smooth and slushy. - Pour into glasses and serve.
- For alcoholic version: Add spiced rum, coconut rum or
bourbon after blending. Pulse in blender or stir after blending for layered
effect. - Garnish with pineapple slices or orange wedges, if desired.
SOURCE:
Food and Beverage
McDonald’s Fried Apple Pie Returns June 23—A Limited-Time Summer Throwback
McDonald’s is bringing back its OG Fried Apple Pie starting June 23 for a limited time at participating restaurants nationwide—plus a 35-foot pie photo stop on Route 66 near Chicago.
Summer tends to fly by, but certain bites slow time down. McDonald’s is betting its Fried Apple Pie is one of them.
According to a new announcement from McDonald’s USA, the OG Fried Apple Pie returns to participating restaurants nationwide starting June 23 for a limited time. The classic dessert is described as featuring a signature filling made with 100% American-grown apples, wrapped in the same golden, crunchy, flaky fried crust longtime fans remember.
Why the Fried Apple Pie comeback matters
McDonald’s is framing the return as a nostalgia play with a patriotic twist, tying the seasonal rollout to the lead-up to America’s 250th birthday. If you grew up hearing people talk about “the fried pies,” this is the moment they mean: hot, sweet, and unmistakably old-school.
And if you’ve never tried it? McDonald’s is positioning June 23 as your entry point—an “if you know, you know” menu item that’s meant to feel like a summer memory in dessert form.
A classic that started as a family recipe
The company also shared a bit of origin story: the Fried Apple Pie traces back to the 1960s, when East Tennessee McDonald’s Owner/Operator Litton Cochran created a fried apple hand pie that became a local favorite. Over time, it made its way into McDonald’s history.
Eric Cochran, a McDonald’s Owner/Operator, said the pie is one of those foods that “take you back,” and credited his grandparents—Litton and Jo Cochran—with helping shape the recipe when McDonald’s founder Ray Kroc was looking for a dessert that would resonate with customers.
The 35-foot Fried Apple Pie (yes, really)
To make the return feel like a road-trip moment, McDonald’s is also unveiling a giant roadside installation: The McDonald’s Largest Fried Apple Pie, a 35-foot version of the dessert placed along Route 66—built to be a photo stop.
Fans can snap a selfie and pick up a McDonald’s souvenir map at:
- 920 N Broadway St., Joliet, IL 60435 (just outside Chicago)
If you’re near Chicagoland, here are the dates
- Kickoff event (June 23): 3:30–6:00 p.m. CT, with live music, an ice-cold Coca-Cola, and complimentary Arch Cards
- June 23–July 4: The installation remains up through the holiday stretch
How to get it
McDonald’s says the Fried Apple Pie will be available all day at participating restaurants nationwide, and can also be ordered via the McDonald’s App, while supplies last.If your summer plans include a long drive, a late-night snack run, or just chasing a little nostalgia, June 23 might be the date to circle. Some menu items are built for convenience—this one is built for the detour.
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