When it comes to enhancing flavor, condiments and sauces are a kitchen’s best friend. However, not all are created equal, especially when considering gut health. Many store-bought options are laden with added sugars, artificial additives, and other ingredients that can disrupt our gut microbiome.

Here’s a list of 12 gut-friendly condiments and sauces you should keep on hand:

gut healthy condiments and sauces

Most-Loved Healthier Condiments and Sauces

  1. Primal Kitchen Starter Pack Amazon This starter set includes Ranch, Chipotle Lime, Mayo, Greek marinade and an Extra Virgin Avocado Oil.
  2. Primal Kitchen Sauce Set – Steak sauce, Classic BBQ Sauce and Golden BBQ Sauce. Unsweetened, organic, whole 30 and keto friendly sauces and marinades. Amazon
  3. Yo Mamas Original Marina– great sauce for pasta, pizza and gourmet dishes. No added sugar, paleo friendly, low-carb and low-sodium. Amazon
  4. Sir Kensington’s Mayonnaise- a best-seller in the keto and paleo category, this avocado oil mayo is gluten free and non-gmo. Amazon
  5. G Hughes Sugar Free Yum Yum Sauce– a favorite, this japanese steak/chicken/shrimp sauce is an award winner Amazon
  6. Primal Kitchen Organic Ketchup Variety Pack – original and spicy, keto certified, whole30 approved, paleo friendly. Amazon
  7. Bachan’s Japanese Barbecue Sauce – a great sauce for wings, chicken, beef, pork, seafood, noodle dishes and so much more! Amazon
  8. Siete Taco Seasoning- a gluten free, preservative free, whole30 approved seasoning Amazon
  9. Primal Kitchen No-Soy Teriyaki Variety Pack – a delicious sauce great for stir-fry dishes, sticky ribs, keto-egg roll bowls and tons of other healthy meals. Amazon
  10. Kevin’s Natural Foods Simmer Sauces – Tikka, Thai Coconut and Lemongrass Basil sauces that are paleo friendly, gluten free, no preservatives and non-gmo Amazon
  11. Yo Mama’s Classic Caesar Dressing and Dip – a delicious dressing that’s low carb, low sodium and gluten-free Amazon
  12. Sate Asian Chili Sauce– Keto, sugar-free, paleo, all natural condiment Amazon
  13. Bravado Pineapple Habanero Hot Sauce – award winning gourmet sauce Amazon
  14. Noble Made the New Primal Mustard BBQ Marinade and Dipping Sauce – whole20, paleo, keto, and gluten-free with over 1400 ratings on Amazon
  15. Keto Chocolate Peanut ButterAmazon
  16. Yondu Hot & Spicy Plant Based Seasoning Sauce – umami plant based sauce, great alternative to soy sauce and fish sauce. Amazon
  17. Got Chu Korean Hot Sauce – extra spicy made with Gochujang fermented pepper paste, Amazon

Gut Healthy Condiments

  1. Apple Cider Vinegar: Full of probiotics and known for its ability to balance pH levels in the gut, apple cider vinegar is a versatile condiment great for dressings and marinades.
  2. Mustard: Mustard is typically made from mustard seeds, water, vinegar, and salt, making it a simple, gut-friendly condiment option.
  3. Tamari: A gluten-free alternative to soy sauce, tamari is fermented, meaning it contains probiotics that support gut health.
  4. Salsa: Fresh, homemade salsa made from tomatoes, onions, cilantro, and lime is a gut-friendly option packed with fiber and antioxidants.
  5. Guacamole: Made from avocados, guacamole is a source of healthy fats and fiber that promote a healthy gut.
  6. Pesto: Made from basil, pine nuts, olive oil, and garlic, pesto is not only delicious but also gut-friendly.
  7. Tahini: This paste made from sesame seeds is rich in anti-inflammatory monounsaturated fats.
  8. Raw Honey: A natural sweetener, raw honey contains enzymes that can support digestion.
  9. Greek Yogurt Dressing: Greek yogurt-based dressings are high in probiotics and make a healthier alternative to traditional creamy dressings.
  10. Homemade Tomato Sauce: Unlike many store-bought versions, homemade tomato sauce can be made without added sugar and preservatives, making it a gut-friendly choice.
  11. Coconut Aminos: A soy-free alternative to soy sauce, coconut aminos are perfect for stir-fries and marinades.
  12. Kefir or Yogurt-based Dips: Using kefir or natural yogurt as a base for dips can introduce more gut-friendly probiotics into your meals.

When selecting gut-healthy condiments and sauces, remember to check the labels for added sugars and artificial additives. Opting for organic, low-sugar, or homemade versions where possible can make all the difference for gut health. By keeping these gut-friendly condiments on hand, you’ll be well-equipped to add flavor to your meals while also supporting your digestive health.

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