Keep little goblins' stomachs happy this year

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

But with a few simple tricks (pun intended!), you can help keep your kids’ stomachs happy and healthy while still enjoying the magic of Halloween. 

Here are some gastroenterologist-approved tips:

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.

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 stomach trouble and promote moderation. 

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. 

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 stomach troubles from sugar alcohol.

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. 

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 stomach-friendly bedtime snack will help them sleep better and wake up ready for more Halloween fun!

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!

With these tips in mind, your little goblins can enjoy Halloween without any scary stomach aches. As always, moderation is key, and a balanced approach to treats will help ensure everyone has a happy and healthy Halloween!