Digestive issues are unfortunately very common—while there can be other causes at play, like stress and pre-existing conditions, one of the biggest causes is your diet. Some foods are harder to digest than others, and when you eat them regularly it can do damage to your stomach and the enzymes it needs to break down the food you eat. This also includes condiments like marinades—if you’re trying to get to the bottom of your indigestion, you should take into account the ingredients you use to prepare your food as well. We asked Pamela Barton, founder of Butterfly Holistic Nutrition, what marinades could be making your digestive issues worse, and what you should try using instead.
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First of all, what are some common causes of indigestion? According to Barton, how you’re eating could be a huge factor. “There are many reasons for indigestion, but the most common I have seen is not eating properly. By that I mean not chewing long enough, eating too fast, or eating while distracted and/or stressed,” she says, “If we are not starting proper digestion in the mouth, it will cause indigestion further down as the body needs to work very hard to compensate for the lack of chewing or eating while digestion is shut down (aka when you’re stressed).”
Besides this, indigestion could also be caused by low stomach acid or not enough “digestive vitality” to break down the food properly. This can make digestion take longer and promote fermentation, both things that can cause gas and bloating. Processed foods, rancid oils, and food sensitivities can all cause indigestion as well.
When it comes to what marinades you should avoid, Barton says that the more natural it is, the easier it will be on your stomach. “I would stay away from store bought marinade and marinated meat.” Store bought and prepackaged marinades are often full of preservatives, low quality oils, and sugars that your stomach may not recognize, which will slow your digestion and lead to symptoms like bloating and inflammation. Marinated meat is also tricky because you have no control over what’s added to it. Barton recommends buying your meat plain and making your marinade yourself with natural ingredients. “I like to use avocado oil, apple cider vinegar (which makes the meat tender), salt and pepper, paprika, mustard, and a variety of herbs. So much better and fresher!”
While store bought marinades should be avoided, it doesn’t mean that your meat has to be flavorless. Focus on products that are natural and free of preservatives, or even make your marinade at home with the recipe Barton shared. If you find that your digestive issues persist, speak with your doctor to see if something deeper is at play and what your next steps should be for treatment.
