Sauces are a flavorful and popular addition to many dishes, as they can add depth, moisture, and texture to a variety of foods. From classic tomato-based sauces in Italian cuisine to umami soy sauce in Asian dishes, the possibilities are endless!
However, as much as these sauces add flavor to foods, they can come at a cost if you’re not careful. Some of these sauces can be hard to digest for some people, which can cause bloating, water retention, or gut discomfort.
Moreover, a lot of the sauces at stores are loaded with preservatives, excess sugar, and sodium, which can make matters worse for your digestive system.
We checked in with Dr. Harsh Sheth to learn about three types of sauces that can negatively impact digestion. He revealed that Alfredo sauce, barbecue sauce, and hot sauce are the ones to steer clear of. Read on to learn more!
Alfredo sauce
Alfredo sauce is one that can be bad for digestion because of its rich and heavy ingredients. It’s typically made with butter, cream, and cheese. This can especially cause problems for those with sensitive stomachs.
"Alfredo is full of cream, butter, and cheese, which can cause problems for people sensitive to lactose or those who struggle to digest high-fat foods. This combination can lead to bloating and that heavy, sluggish feeling," says Dr. Sheth.
Barbecue sauce
Many commercially-made barbecue sauces are packed with added sugars, often in the form of high fructose corn syrup (read about the downsides of HFCS here). Eating too much sugar can lead to bloating, gas, and other digestive issues that disrupt the balance of gut bacteria.
Dr. 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."
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."
The bottom line
While these sauces can certainly add a flavorful kick to meals, overuse or regular consumption, especially in large quantities, can negatively impact digestion for sensitive individuals. It’s best to enjoy these in moderation!
