Trick or Treat! Tips to keep your little goblins’ tummies happy and healthy this Halloween

Halloween is almost here, and for many parents, that means preparing for an exciting night of costumes, candy, and fun with the kiddies!  While Halloween is all about indulging in spooky treats, it’s also important to make sure your little goblins’ tummies don’t turn into monsters. Too much candy can lead to upset stomachs, sugar crashes, or even worse, a lasting tummy ache.

Fear not! With a few simple tricks (pun intended!), you can help keep your kids’ tummies happy and healthy while still enjoying the magic of Halloween. 

Here are some gastroenterologist-approved tips to make sure your family enjoys the fun without those spooky tummy troubles.

1. Fuel Up Before the Fun Begins:  Halloween is a marathon, not a sprint, especially for kids eager to collect as much candy as possible. Before they hit the neighborhood for trick-or-treating, make sure they have a balanced, nutritious dinner. Opt for foods rich in protein, fiber, and healthy fats, like grilled chicken with veggies or a hearty quinoa salad. These nutrients will help balance blood sugar levels, reduce the risk of overindulging in sweets, and keep them full and energized all night. 

A sneaky bonus: A well-fed little goblin is less likely to dive headfirst into their candy haul, giving you time to manage their intake! 

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2. Set Candy Limits Without Ruining the Fun:  It’s inevitable: the candy haul is going to be big. But that doesn’t mean kids need to eat it all in one night! Before Halloween night, set clear expectations about how much candy they can enjoy. A fun way to manage this is by creating a “candy bank” where they can “deposit” their candy and withdraw a couple of pieces each day. You could even turn it into a fun game by offering trade-in options for healthier treats or non-food rewards, like stickers or extra playtime. 

Giving your little one some autonomy over their candy consumption, while setting healthy limits, will help avoid tummy trouble and promote moderation. 

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3. Hydrate, Hydrate, Hydrate!  With all the excitement of costumes and trick-or-treating, it’s easy to forget about staying hydrated. Candy is loaded with sugar, which can lead to dehydration, and that’s something no parent wants to deal with. Encourage your kids to drink water before, during, and after their candy adventures. You can even jazz it up by letting them pick out a spooky Halloween-themed water bottle or cup to carry around during trick-or-treating. 

Bonus tip: Drinking plenty of water will also help keep their digestion running smoothly and prevent constipation. 

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4. Watch Out for “Sugar-Free” Traps:  You might think reaching for sugar-free candies is a healthier choice, but be careful! Many sugar-free candies contain sugar alcohols like sorbitol or xylitol, which can cause bloating, gas, and diarrhea in kids (and adults). While sugar-free treats might seem like a better option, it’s often best to stick with regular candy in moderation to avoid tummy troubles from sugar alcohol. 

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5. Mix in Some Healthier Treats:  Halloween doesn’t have to be all about candy! Mix in some healthier options by offering fun, festive snacks like homemade trail mix with dark chocolate chips, nuts, and dried fruit, or pumpkin-shaped rice cakes. These treats can help satisfy their sweet tooth while providing extra fiber and nutrients to support digestion. 

You can also hand out non-candy options like Halloween-themed stickers, glow sticks, or small toys. These alternatives are just as fun and can help balance out the candy overload. 

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6. Go Easy on the Late-Night Snacking:  After a night of trick-or-treating, it’s tempting for kids to dive into their candy stash right before bed. But sugar and digestion don’t always play nice, especially right before bedtime. Eating a large amount of candy late at night can lead to stomachaches and restless sleep. 

Encourage your little ones to save their candy for the next day and opt for a lighter, healthier snack before bed, like a banana or a small bowl of yogurt. A tummy-friendly bedtime snack will help them sleep better and wake up ready for more Halloween fun! 

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7. Keep an Eye on Food Allergies:   With so many different types of candy, it’s important to check labels for allergens like peanuts, tree nuts, or dairy. If your child has a food allergy, have a plan in place to swap out any candies that could be harmful. Many communities offer “Teal Pumpkin Project” houses, which provide non-food treats for children with allergies, so keep an eye out for those teal pumpkins when trick-or-treating! 

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With these tips in mind, your little goblins can enjoy Halloween without any scary tummy aches. As always, moderation is key, and a balanced approach to treats will help ensure everyone has a happy and healthy Halloween!  Our friends at  Gastroenterology of Greater Orlando, are available to support you with practical dietary advice for better health. Whether you need help with digestive health or specific gastrointestinal concerns, their experienced team is ready to assist. Let’s work together to create a healthier, more vibrant future, one meal at a time. 

Have a Safe and Happy Halloween!

(Source:  Gastroenterology of Greater Orlando)
(Cover photo, Image credit: RDW Productions)

Posted by Richard Webster, Ace News Today
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