If you’ve spent any time scrolling this month, your social media feeds are probably filled with videos either hyping up the flavors of the season or making you feel guilty for enjoying them because of their sugar content. With some posts encouraging you to indulge in that piece of Halloween candy or pumpkin spiced coffee followed by others warning you that indulging is ruining your gut health, it’s easy to get spooked by conflicting information!

But here’s the truth: you can enjoy your favorite fall sweets and support your gut; it’s all about balance and consistency over time.

The Not-so-Scary Scoop on Sugar…

The more you understand about nutrition, the less likely you are to fall into a nutrition misinformation trap. So, let’s answer the question, “what is sugar, anyways?”

Sugar is a type of carbohydrate that your body uses for energy. In fact, sugar in its simplest form (called glucose) is the preferred source of fuel for nearly every cell in your body!

Sugar comes in many different forms, but at the end of the day sugars are either:

• Naturally-occurring sugars: found in whole foods like fruits, veggies, dairy products, and grains.
• Added sugars: sugars added during cooking or processing to enhance flavor, extend shelf life, and more. Added sugars are found more often in candy, baked goods, pre-packaged snack foods, and more.

The key isn’t about cutting sugar out completely but about how sweets fit into your overall habits. One fun-sized candy bar won’t make or break your health, just like one green juice won’t define it either. What matters most is what you do most of the time.

Sugar and Gut Health: Looking Big Picture

Sugar isn’t inherently “bad.” As we covered above, your body needs carbohydrates (aka sugar) to function optimally!

That said, a chronically high intake of added sugar can contribute to health issues for your gut and the rest of your body. This is because diets high in added sugar are usually too low in other important things like fiber, protein, and micronutrients.

When it comes to your sugar intake, it’s important to look at the big picture. For example, enjoying a few Halloween treats won’t be the sole cause of gut-health issues. Your gut (and overall) health isn’t determined by one snack, one meal, or even one week of eating. Rather, it’s shaped by your long-term patterns and habits.

Instead of stressing over having your fave pumpkin flavored goodie (or several), focus on making gut-healthy choices on a most-of-the-time basis. Things like: eating a variety of fiber-rich plant foods, incorporating fermented foods and beverages, and getting enough sleep, movement, and hydration.

Balance Over Fear: Finding Peace with Sweet Treats

Here’s the deal...labeling sugar as “bad” and trying to cut it out entirely often backfires, leading to more intense cravings, food guilt, and sometimes even feeling out of control around sugar.

Instead of fearing sugar, get curious about your relationship with it! Consider the following questions…

1. “How do I feel after enjoying a sweet treat?” (i.e. satisfied, energized, sluggish, guilty, happy, etc)
2. “How can I enjoy this sweet food in a way that leaves me feeling good before, during, and after?”
3. “How can I strike a balance between nutrient dense foods and fun foods like sweets?” (Remember, there can be room in your life for both!)

Overdid It on Sweets? Don’t Panic!

If you find yourself feeling “bleh” after enjoying a treat-filled weekend, don’t spiral. You didn’t “ruin” anything when it comes to your health. Your body is resilient, and it doesn’t need punishment, just support and kindness! Here are a few ways to support your body and get back to feeling your best:

1. Stay hydrated. Hydration plays a key role in smooth digestion and blood sugar balance. Even mild dehydration can leave you feeling sluggish and disconnected from your body’s appetite cues.
2. Focus on nutrition by addition, not restriction. If your recent food choices left you feeling less than stellar, it’s common to start thinking about cutting out certain foods in an effort to feel better. However, good-for-your-gut nutrition is all about adding IN a variety of foods, not eating as little as possible. Try to incorporate a balance of lean proteins, carbohydrates, dietary fats, and fiber into most of your meals.
3. Sip a kombucha and enjoy other fermented foods. Fermented foods and drinks like kombucha can introduce beneficial bacteria to your gut and help you feel better after a few days of atypical eating habits. A win for your gut and your tastebuds!
4. Incorporate gentle movement. Light movement supports digestion, helps to balance blood sugar, and boosts your mood. Go for a walk, stretch it out, or move your body in any other way that feels good.

Remember that fall activities and the foods that come along with them are meant to be celebrated! Try to let go of all-or-nothing thinking about sugar and keep in mind that all foods you enjoy can have a place in your life. Supporting your gut health isn’t about being “perfect”—it’s about being consistent, adding variety where you can, and striving for big-picture balance. Happy spooky season! 

This blog post was written by Claire Chewning, RDN & Certified Intuitive Eating Counselor

Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets. She’s the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can discover peace and trust in their relationships with food + body. She’s also Health-Ade’s Registered Dietitian Advisor and loves educating employees and consumers about all things gut health from a non-diet perspective! She even writes a few blogs from time to time. Cheers!