Sugar & the Microbiome: Simple Swaps

It is that time of year when sugary sweets tempt us from the bakery to the candy. Not just in October, but it also seems like from now until the end of the year, it is sweet treat season. I am a firm believer in moderation, especially from a gut health perspective. Gut health research shows that the microbiome is resilient and can handle short periods of intermittent changes in diet. This means that, say, if you are doing better with the diet for most of the week, you can allow for a bit of flexibility on the weekend. The microbiome changes within 24 hours, but the problems occur when there is a consistent influx of sugar and sweets into the diet.

This is what it means from a gut health standpoint:

Sugar feeds the pathogenic bacteria, or the bad bugs, in the gut. A healthy microbiome, or collection of good bacteria and fungi in the gut, is comprised of a balance of beneficial bacteria. When pathogens are fed, typically with sugar, and lack food or fiber, they proliferate in the gut and can eventually start teaming up and building biofilm. Think of it this way, it’s like digestive plaque. Similar to the plaque on your teeth, this plaque in the gut protects pathogens. This makes it hard for even a probiotic supplement to help.

The good news is that the gut can handle moderation, so sweet treats once in a while likely will not harm the gut. The problem, however, is when the body is consistently bombarded with sugar and harmful ingredients.

The reason this is important is that the gut is home to the immune system. Your body’s ability to fight off infections and maintain health resides in the healthy balance of good bacteria and fungi in the gut, as well as a healed gut lining. Countless illnesses can be traced back to the gut, from autoimmune conditions to mental conditions, and even allergies and food intolerances can be linked back to the gut. So, thinking about how everything affects gut health is essential. Check out my previous blog post for more information about the importance of gut health, how to identify signs your gut needs attention, and how to help.

Instead of worrying about harming your gut bacteria, especially with the sweet treat season approaching, here are a few simple swaps you can make that are more gut-friendly. This way, you can have your cake and eat it, too. Literally!

Swap sugar for honey or maple syrup.

Honey and maple syrup, while still sweeteners, come with additional compounds that make them friendlier for your body and microbiome. Honey contains antioxidants and trace enzymes that support health beyond just sweetness. It also contains antimicrobial properties, which historically have been used in wound care and gut-soothing remedies. Maple syrup provides manganese, zinc, and polyphenols (plant compounds with antioxidant properties).

Swap Hershey’s chocolate for dark chocolate.

A typical Hershey’s milk chocolate bar has about 21 g of sugar per serving. In contrast, a good-quality dark chocolate bar (70%+) has far less sugar and a much higher concentration of cacao solids. Plus, cacao is rich in polyphenols, natural compounds that act like prebiotics, feeding beneficial bacteria in the gut. More cacao means more support for your microbiome.

Swap gummy bears for homemade gummies or dried fruit strips.

There are several real fruit options on store shelves that are great replacements for gummy snacks, like fruit strips or dried fruit snacks. However, my personal favorite is making my own homemade gummies. Still chewy and fun without the dyes and syrups! Plus, they are great for the gut, made with real grass-fed gelatin, which helps support a healthy gut lining. Check out my recipes at the end of the article!

Swap frosting and caramel for dates.

I love this one! Dates make an amazing frosting substitute because they give that rich, caramel-like sweetness and creamy texture. Plus, they are high in minerals and fiber, so a great way to sneak extra health benefits into a tasty treat. Here are a few ways to work them in:

1. Date Caramel Frosting

• To make: Blend soaked Medjool dates (until soft) + splash of warm water + vanilla + pinch of salt.
• Texture: Thick, caramel-like spread.
• Use: Great for brownies, cupcakes, or as a drizzle over cakes.

2. Chocolate Date Frosting

• To make: Blend dates + unsweetened cocoa powder + coconut milk.
• Texture: Silky, chocolate buttercream feel.
• Use: Cupcakes, layered cakes, or as a fruit dip.

As we move through this “sweet treat season,” it is important to remember that gut health is not about perfection; it is about balance. Your microbiome is resilient and thrives when you provide it with nourishing, whole foods, and a little room for flexibility. A cupcake here and there won’t undo your hard work, but making thoughtful swaps most of the time can keep your gut strong and your cravings satisfied.

By choosing healthier alternatives, you are actually feeding your beneficial bacteria and supporting your immune system.
So, this season, don’t think of it as a restriction. Think of it as upgrading your treats. With a few simple swaps, you can enjoy the festivities, savor the sweetness, and keep your gut and whole body happy and healthy!

Kombucha Gummies

You can use any combination of kombucha and frozen fruit in this recipe. I used frozen blackberries with GT’s Gingerberry kombucha, but I also enjoy other combinations, such as frozen mango and pineapple mixed with mango kombucha, or frozen strawberries combined with berry kombucha. My recipe includes four tablespoons of honey for added sweetness, but feel free to adjust the amount to suit your personal taste, whether you prefer it sweeter or less sweet.

INGREDIENTS

• 1C frozen blackberries
• 1C Gingerberry kombucha
• 4TBS grass-fed gelatin Add to Cart
• 4TBS honey Add to Cart

1. Blend frozen fruit with kombucha until well combined.
2. Pour the mixture into the saucepan with honey and heat on the lowest temperature possible. Be careful not to bring to a boil here, as you do not want to destroy the health benefits of kombucha. 
3. Add gelatin 1TBS at a time and whisk until combined. 
4. Remove from heat and allow mixture to cool slightly.
5. Pour sauce into ramekins. It is helpful to have ramekins on a cookie sheet so that they are easy to transport to the fridge.
6. Place ramekins in fridge for about 30 minutes to 1 hour until firm. 
7. Gently pop out the molds and enjoy! 

Two of my other favorite gummy recipes:

1. Creatine Matcha Gummies
2. Turmeric Honey Ginger Chews

Thank you, Carley, for sharing your delicious recipes and valuable insights! Your work continues to inspire healthier, more mindful eating rooted in real, nutrient-dense foods. Visit our Discover Blog for more great articles and recipes from the Fairy Gutmother and other trusted contributors!