Condiments may seem like small additions to a meal, but they can have a big impact on your digestion. While some—like fermented sauces or vinegars—can support gut health, many common condiments are loaded with sugars, artificial additives, or unhealthy fats that can disrupt the digestive process. Overuse of these ingredients can lead to bloating, indigestion, and even long-term gut imbalances, especially when paired with heavily processed foods.
We checked in with several health experts to uncover 12 condiments you should avoid for better digestive health. Read on to learn more.
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1. High-Fat Mayonnaise
According to Lisa Richards, registered nutritionist, the traditional egg-based form of this condiment should not be perceived as healthy. Mayonnaise is typically made with oils that are high in fat—often refined vegetable oils. Consuming large amounts of fat at once can slow down the digestive process, making your stomach work harder and potentially leading to bloating or discomfort.
"As the liver works to filter the excess fat and toxins we ingest, it can become weighed down and under stress by high-fat condiments like mayonnaise," she adds. Instead of mayonnaise, Richards notes that "it is best to go without this condiment or choose a healthier alternative, like whole fresh avocados." This option is more easily processed by the body and the "fat found in them will be more readily digested and used as fuel."
2. High-Calorie Honey Mustard
This condiment is loaded with calories, especially from added sugars and unhealthy fats. These ingredients can spike inflammation in our bodies and contribute to bloating, making it harder to achieve that toned midsection we're aiming for. By cutting out this inflammatory condiment, you're not only reducing unnecessary calorie intake but also supporting a healthier digestive system, ultimately leading to a flatter stomach.
"Just one serving of normal honey mustard can pack on anywhere from 100-180 calories," he reveals. "In addition to the high caloric content, it usually has 10-15g of fat which is a large amount for just one serving of a condiment," Jesse Feder, RDN, CPT shares.
A healthier options is to look for "reduced fat or fat-free honey mustard if you are trying to lose weight."
3. Ketchup With Added Sugar
“Most brands of ketchup provide 4 grams of added sugar in just one tablespoon of their product,” Best says. “Knowing that multiple tablespoons of this condiment are used at a typical meal makes this number all the more alarming.”
It's not just inflammation and visceral fat that get impacted negatively; your gut and digestion also experience the downsides. Trista Best, MPH, RD, LD adds, “Gut health can begin to take a toll as a diet high in sugar promotes gut dysbiosis and an imbalance of gut bacteria."
4. Sugary Barbecue Sauce
Sugary BBQ sauce might add flavor to your meal, but it can take a toll on your digestion. Packed with refined sugars, it can spike your blood sugar, slow down metabolism, and even feed bad gut bacteria, leading to bloating or discomfort. While delicious, it’s best enjoyed in moderation if you want to keep your digestive system happy.
Dr. Harsh Sheth calls this sauce a "hidden sugar bomb" and adds, "Many store-bought barbecue sauces are full of sugar, which can cause bloating, gas, and discomfort by disrupting your gut’s natural balance. Sugar also causes rapid spikes in blood sugar, which may impact digestion."
"One serving of BBQ sauce only has around 70 calories and no fat,” Feder says, but many people "don't realize" that it also carries around 16 grams of sugar in one serving. "This added sugar can really hinder your weight loss and metabolism," he notes. "The best thing to do is look for sugar-free or reduced-sugar BBQ sauce," he recommends.
5. Sweet Chili Sauce
Sweet chili sauce, while delicious, can be a bit tricky on digestion if consumed in large amounts. The chili content adds a spicy kick, but it can also irritate the stomach lining and trigger acid reflux in some individuals. Store-bought versions often include preservatives and thickeners like xanthan gum or cornstarch, which may further contribute to digestive discomfort.
"Sweet chili sauce is a tasty but sugar-laden condiment commonly used in Asian cuisine," nutritionist Mary Sabat says. "The high sugar content can lead to weight gain if consumed excessively."
6. Sweet and Sour Sauces
Sweet and sour sauce is a popular condiment that combines tangy vinegar with sugar, creating a balance of flavors that can be both delicious and a little harsh on the digestive system for some. The vinegar can sometimes irritate sensitive stomachs, leading to acid reflux or bloating, especially if consumed in large quantities. While it pairs wonderfully with foods like crispy chicken, spring rolls, or as a dipping sauce for fried foods, be cautious if you have a sensitive stomach or digestive issues.
Dr. Erik Natkin points out that "a serving size (about 2 tablespoons) can contain up to 10 grams of sugar and over 300 milligrams of sodium." High sodium intake, along with many other downsides, contributes to elevated blood pressure, a significant risk factor for heart disease.
7. Ranch Dressing
According to registered dietitian Kiran Campbell, ranch dressing is high in "sodium, sugar, saturated fat, and cholesterol."
She says that these harmful ingredients increase the risk of "weight gain, obesity, high blood pressure, and gastrointestinal issues."
Even a small serving of ranch dressing can be high in calories and unhealthy fats. As Melissa Mitri, RD, MS for FinnvsFin, points out, just 2 tablespoons of ranch dressing contain 129 calories, 12 grams of total fat, and almost 3 grams of saturated fat.
The heavy cream and high-fat content in ranch dressing can slow down digestion, leading to bloating, cramps, or even diarrhea for some individuals.
8. Hot sauce
Most hot sauces contain vinegar or citrus flavorings, which are highly acidic. These ingredients can irritate the gut lining of the stomach, especially if you easily get acid reflux, heartburn, or gastritis.
Dr. Sheth elaborates on this and says, "Capsaicin, the compound that makes hot sauce spicy, can relax the muscles in your esophagus, leading to acid reflux. For some, too much hot sauce can also trigger cramps or diarrhea."
9. Soy Sauce
While it adds great umami flavor, soy sauce is extremely high in sodium, which can lead to water retention and bloating.
That's not all, "Soy sauce is a sodium powerhouse," Dr. Semitha warns. "Even small amounts can raise blood pressure and strain your heart over time." The excessive sodium damages blood vessels, increases blood pressure, and forces the heart to work harder, increasing the risk of cardiovascular issues. Stick to low-sodium varieties when possible.
10. Teriyaki Sauce
This sweet and salty sauce contains a high level of sugar and sodium, which can disrupt gut health and cause bloating or water retention.
11. Buffalo Sauce
Buffalo sauce tastes fantastic on wings, but unfortunately its spiciness and vinegar content can trigger acid reflux and upset the stomach, particularly for those prone to digestive issues.
12. Tartar Sauce
Who doesn’t love some tartar sauce with fish and chips? But with its high fat and vinegar content, tartar sauce can lead to digestive distress, especially when paired with fried foods.
