A Kinder Halloween for Sensitive Tummies: Swapping the Sugar High for Real Nourishment

by Julie Smullen FNC..CGP. CGC

I’ll be honest - I don’t celebrate Halloween myself. But every year around this time, I see the same pattern unfold. Children, even the healthiest ones, struggling with meltdowns, tummy pain, sleepless nights, or skin flare-ups after a flood of sugar and additives.

This isn’t about judging anyone’s choices. It’s about awareness - because what’s “normal” for so many children today simply isn’t healthy. And when we know better, we can do better - with small, loving shifts that protect our kids’ health and calm their nervous systems.

Children with sensitive guts, ADHD, anxiety, allergies, or autoimmune issues often can’t handle the additives, refined sugars, and colourings that fill most commercial “treats.” Their detox pathways are already working hard. When we add a chemical storm of sugar, artificial flavours, and preservatives, it’s simply too much for their little bodies to process.

And for those on GAPS or gut-healing journeys, these ingredients can set progress back fast - feeding yeast, damaging the gut lining, and fuelling inflammation.

Why Sugar Hits So Hard Today

The sugar we grew up with isn’t the same sugar our kids are exposed to now.

Modern confectionery sugar is ultra-refined and often paired with:

• High-fructose corn syrup (which drives fatty liver and insulin resistance)

• Artificial colours and flavours (linked to hyperactivity and mood swings)

• Processed seed oils (highly inflammatory and disruptive to hormones)

• Chemical preservatives and emulsifiers (that weaken the gut barrier)

This combination sends the body into overdrive. Blood sugar spikes, insulin surges, and then comes the inevitable crash - the tantrums, the exhaustion, and the cravings for more. And when the gut is compromised, that sugar feeds the very microbes we’re trying to calm.

Let’s Bring Back Real Food Fun

Halloween doesn’t have to mean deprivation - it can be a celebration of connection, creativity, and conscious treats. Homemade goodies are not only fun to make with the kids, they also provide beautiful opportunities to teach what real nourishment looks like.

Here are some of my favourite functional-nutrition-friendly Halloween treats:

Homemade Honey Marshmallows

A fun, fluffy treat that actually supports the gut lining.

Ingredients:

• 1 cup filtered water (divided)

• 3 Tbsp grass-fed gelatin

• 1 cup raw honey

• 1 tsp pure vanilla extract

• Pinch of sea salt

Method:

1. Pour half the water into a mixing bowl, sprinkle over gelatin, and let bloom.

2. In a small pot, combine honey, remaining water, and salt. Heat gently to a soft boil (115°C or until bubbly and thick).

3. Slowly pour the hot syrup into the gelatin while mixing on low speed, then increase to high and whip 10–12 minutes until light and fluffy.

4. Add vanilla, pour into a lined dish, and let set for 4 hours. Cut into ghost or pumpkin shapes.

These can be dipped in coconut flakes or dusted with cinnamon for extra fun.

Coconut Butter Cups

A cleaner, nourishing twist on the classic peanut butter cup.

Ingredients:

• ½ cup melted coconut butter

• 3 Tbsp raw cacao powder

• 2 Tbsp coconut oil

• 1–2 Tbsp raw honey (to taste)

• Pinch of salt

Method:

1. Melt all ingredients over very low heat, stirring until smooth.

2. Pour a little into silicone moulds or mini muffin cups.

3. Chill until set. You can add a spoonful of nut butter in the centre if tolerated.

Full of healthy fats to stabilise blood sugar and calm cravings.

Fruit & Yogurt Bark

A refreshing, probiotic-rich treat that’s so easy to make.

Ingredients:

• 1½ cups homemade yogurt or coconut yogurt

• 1 Tbsp raw honey

• ½ cup berries (fresh or frozen)

• Sprinkle of shredded coconut or crushed nuts

Method:

1. Stir honey into yogurt and spread over a baking tray lined with parchment.

2. Scatter berries and coconut on top.

3. Freeze 3–4 hours, then break into pieces.

Honey-Baked Apple Chips

Crunchy, sweet, and kind to little tummies.

Method:

Slice apples thinly, brush lightly with honey, sprinkle with cinnamon, and bake at 120°C for 1½ hours until crisp.

Awareness, Not Perfection

It’s never about being the “perfect” parent or banning treats altogether. It's about choosing better ingredients, reducing the toxic load, and showing your children that food can be fun and healing.

Even one small swap makes a difference - every choice supports calmer moods, steadier energy, and stronger immune resilience.

This Halloween, keep the magic - but let it come from connection, creativity, and the joy of real food.

From my kitchen to yours,

Julie 🌿

Certified GAPS Practitioner & Functional Nutrition Consultant

www.nourishedwithlove.nz