Last Updated on October 29, 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.

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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.

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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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Jack-o’-Lantern Stuffed Peppers Prove Fun Isn’t Just for Pumpkins

(Feature Impact) Jack-o’-lantern carving is a cherished fall tradition – but pumpkins aren’t the only vegetables you can decorate with fun, spooky or scary faces. These Jack-o’-Lantern Stuffed Peppers give you a Halloween-themed, kid-approved way to put vegetables on the dinner table.

Filled with savory ground turkey, brown rice, melty cheese and warm, savory spices, these peppers taste as autumnal as they look. It’s simple to customize the filling to your family’s tastes, and you can even make the meal interactive by inviting kids to choose their own pepper colors and carve their own expressions.

Find more Halloween and seasonal recipes at Culinary.net.

Jack-o’-Lantern Stuffed Peppers

Recipe adapted from AllRecipes
Prep time: 15 minutes
Cook time: 45 minutes
Servings: 4

• 1          teaspoon olive oil
  
• 1          pound ground turkey
  
• 3          cloves garlic, minced
  
• 1/2       medium onion, diced
  
• 1          teaspoon garlic powder
  
• 1          teaspoon cumin
  
• 4          large orange bell peppers
  
• 1          cup cooked brown rice
  
• 1          cup grated sharp cheddar cheese
  
• 2          teaspoons kosher salt
  
• 1/2       teaspoon ground black pepper
  
• cayenne pepper, to taste
  
• cups seasoned tomato sauce, warmed

1. Preheat oven to 400 F and coat 9-by-13-inch baking dish with olive oil.
2. In skillet, brown ground turkey with minced garlic, onion, garlic powder and cumin until meat is cooked, 4-5 minutes.
3. With small knife, cut eyes, nose and mouth into flattest side of each pepper to resemble jack-o’-lantern. Cut around seed pods and remove pepper tops, trimming and discarding any seeds from under stems then setting tops aside. Trim white membranes from inside each pepper and shake out seeds. Place peppers in prepared baking dish.
4. In bowl, combine turkey mixture with cooked rice, cheddar cheese, salt, black pepper and cayenne pepper, to taste.
5. Divide and stuff mixture into peppers; cover with reserved pepper tops.
6. Wrap baking dish loosely with aluminum foil and bake until peppers are tender, about 45 minutes.
7. Spoon about 3 tablespoons warm tomato sauce onto each plate; place stuffed peppers on top. Serve remaining sauce on side.

Photo courtesy of Shutterstock

SOURCE:

Culinary.net

(Feature Impact) Disaster preparedness doesn’t have to be expensive or complicated. It’s all about the small, simple steps you can take to protect yourself, your family and your community.

Yet, as severe weather becomes more frequent, many people aren’t prepared for the impact.

New research from United Way Worldwide and Verizon revealed that although 60% of U.S. adults are concerned a natural disaster could affect their household in the next year, only 15% would feel very prepared for one.

While many people understand the risks, they face real barriers to preparation. Cost remains the primary obstacle to disaster preparedness with 45% of those surveyed naming it as the top barrier. In addition to cost, lack of time (25%) and not knowing where to start (28%) prevented people from taking action.

That’s why preparedness should be practical and affordable.

For example, the United Way’s United We Prepare initiative, supported by Verizon, offers free disaster preparedness workshops, emergency kit distribution, information on local emergency services and practical guidance to help people plan and be ready to weather a storm.

When individuals and families are better prepared, communities are more resilient. Get started with these simple, zero-cost steps:

Identify Key Emergency Contacts

Choose a relative or friend outside of your immediate community who can act as a central check-in point or offer shelter during an emergency. Also, take a few moments to create updated digital and physical emergency contact lists with names, phone numbers and addresses of loved ones as well as service and healthcare providers.

Enable Local Alerts

Identify trusted local emergency services and news that can provide weather and emergency information. Turn on wireless emergency alerts in your phone settings, bookmark local news weather pages and save other important website links to ensure you’re in-the-know when disasters strike.

Build a Support System

Before severe weather, touch base with at least two neighbors or family members to identify what help they may need (or what assistance they can provide) and create a plan for checking in with each other in the event of an emergency.

Plan for Special Needs

It’s easiest to make clear-headed decisions before you’re stressed and rushing in the heat of the moment, so sit down and sketch out basic plans for special needs related to transportation, prescriptions, caregiving and pets before severe weather arrives. Decide where you would meet if separated, how to get there if transportation is disrupted, who would pick up children or take care of pets, what health needs or medications need to be considered and more.

Save Key Information and Documents Digitally

During a crisis, you likely won’t have time to search filing cabinets, desks and glove compartments for important documentation. Take photos or make digital copies of identification documents, insurance information, medical cards, prescription details, important household records and other key documents to access if you need to leave home quickly. For insurance purposes, it may also be helpful to take a video of your property and valuable belongings in your home in case they’re damaged or ruined.

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The goal isn’t to do everything at once; it’s to start. An hour spent making connections, gathering information and talking through a plan today can make it easier to act when time matters most.

For more simple preparedness tips and resources, visit UnitedWePrepare.org. 

Test Your Disaster Preparedness Knowledge

Take the quiz at UnitedWePrepare.org to test your knowledge on 10 disaster preparedness questions customized to your area, such as:

• What should you include in a winter emergency supply kit for your car?
• What is the difference between a Tornado Watch and Tornado Warning?
• When should you evacuate during a wildfire?
• Why is it important to prepare for disasters? 

Photo courtesy of Shutterstock (preparation supplies)

SOURCE:

United Way Worldwide