Gut-Friendly Sauces: The Secret to Making Every Bite a Flavor Bomb
Gut-Friendly Sauces make it easy to add BIG flavor without the belly backlash.
If you deal with bloating, constipation, diarrhea, reflux, or other gut struggles, you know how tricky it can be to:
✅ Eat enough plant-based foods without upsetting your digestion
✅ Make meals taste good while managing food sensitivities
But these sauces don’t just add flavor—they sneak in gut-friendly veggies, herbs, nuts, and seeds without picking a fight with your digestive system.
Plus, if you need extra calories without adding bulk to your meals, these simple add-ons can help keep you nourished.
Hummus and guacamole are great, but there are so many other “flavor boosters” that can transform bland meals into something delicious and satisfying.
Sure, store-bought sauces are convenient, but they’re also loaded with gut-wrecking preservatives, sneaky sugars, and other microbiome disrupting junk your gut did not ask for.
That’s why I’ve put together five simple, gut-friendly sauce recipes to help you enjoy your meals without the discomfort.
Some of my favorite kitchen tools mentioned here include a food processor, microplane, and citrus juicer. Plus, you’ll want to store these lovely sauces in a reusable glass jar like these. Let’s dive in!
Pure & Simple Nut Sauce
If you’ve ever looked at the back of a store-bought sauce and wondered why your “simple” peanut sauce has 17 ingredients, this recipe is for you.
This pure & simple nut sauce is totally customizable, packed with flavor, and made with clean, gut-friendly ingredients. No mystery additives, no weird preservatives—just a rich, creamy sauce that makes any meal better.
Mix it up in minutes, adjust it to your taste, and pour it over everything. Because eating well shouldn’t mean eating bland.
Pure & Simple Nut Sauce
Equipment
- Knife
- Cutting Board
- Microplane
- Whisk
- Small Bowl
Ingredients
- 1/3 Cup No Additive Nut Butter of Your Choice Options include: Almond, Cashew, Hazelnut, Peanut, Pistachio, Sesame (aka Tahini), Sunflower.
- 1/4 Cup No Additive Plant Milk Options Include: Almond, Cashew, Hazelnut, GF Oat, Coconut, Walnut.
- 1/4 Cup GF Tamari or Coconut Aminos or Distilled Vinegar Tamari = Gluten Free Soy Sauce.
- 2 Tbsp Oil of Your Choice Options Include: Olive, Avocado, Sesame, Almond, Walnut, Flax.
- 2 tsp Grated Fresh Ginger Root Optional or Subs Grated Fresh Turmeric Root.
- 1 Pinch Salt To Taste.
Instructions
- Peel the ginger root or turmeric root (if using) with your cutting board and knife, then grate it into a small bowl. Add the rest of the ingredients and whisk until smooth. Taste and adjust—add more salt, ginger, turmeric, or tamari/aminos/vinegar as needed.
Notes
Zingy Ginger Sauce
Meet your new go-to sauce: Zingy Ginger Sauce. It’s fresh, vibrant, and the perfect way to add a punch of flavor to just about anything. With a mix of ginger, vinegar, and a touch of sweetness, this sauce is equal parts bold and balanced. Plus, ginger is a powerhouse for digestion—helping to soothe the stomach, reduce bloating, and keep things moving smoothly. Drizzle it over bowls, toss it with veggies, or use it as a marinade—it’s the easiest way to wake up your taste buds and support your gut.
Zingy Ginger Sauce
Equipment
- Knife
- Cutting Board
- Microplane
- Blender
Ingredients
- 1-2 Inch Fresh Ginger Root Peeled + Grated
- 1/2 Cup Oil Choose from: Olive, Avocado, Sesame, Almond, Flax, Walnut
- 1/2 Cup Distilled Vinegar Can Also Subs Tamari or Coconut Aminos for a different flavor profile
- 1/4 Cup Water
- 2 Tbsp Sweetener Choose from: Maple, Honey, Rice Syrup, Date Syrup
- 1/2 tsp Salt
Instructions
- Emulsify all ingredients in a blender until smooth. Store in a reusable glass jar in your fridge to use for the week.
Customizable Pesto Magic
Pesto shouldn’t come with rules. Want all basil? Go for it. Feeling bold? Toss in some arugula. Prefer walnuts over pine nuts? Easy swap. This customizable pesto magic lets you mix and match ingredients to fit your taste, your diet, and whatever you’ve got in the fridge.
Swirl it into gluten-free pasta, drizzle it over salads, slather it on roasted veggies, or spread it onto a wrap. Stir it into soups for an herby boost, mix it with hummus for a next-level dip, or dollop it onto grilled chicken or fish. Heck, just eat it by the spoonful—your secret’s safe with me.
Customizable Pesto Magic
Equipment
- Food Processor
- Citrus Squeezer
Ingredients
- 2 Cups Fresh Organic Basil, Spinach, Arugula, Baby Kale, Parsley, or Cilantro (or use a mixture of these!)
- 1/4 Cup Organic Nut or Seed of Your Choice Choose from: Walnuts, Pecans, Almonds, Sunflower Seeds, Pine Nuts, Ground Flaxseed, Pumpkin Seeds. Bonus Flavor = if you toast your Nuts / Seeds in the oven before Blending.
- 1-2 Cloves Garlic Optional
- 1/3 Cup Organic Oil of Your Choice Choose From: Olive, Avocado, Almond, Flax, Walnut.
- 2 Tbsp Zing Factor Of Your Choice Choose From: Fresh Squeezed Lemon Juice, Fresh Squeezed Lime Juice, Fresh Squeezed Orange Juice, Fresh Squeezed Grapefruit Juice, or Distilled Vinegar
- 1/4 tsp Salt
Instructions
- Place all ingredients in a food processor (you could also use a blender).Pulse for about a minute until all ingredients begin to break down and combine. You want the texture to be a little grainy.Pro tip: Make extra. Your future self will thank you.
Tangy Avocado Crema
If your meals need a flavor boost, this Avocado Lime Sauce is the fresh, creamy upgrade you didn’t know you needed. It’s creamy and zippy enough to keep things interesting. Best part? It takes all of five minutes to make and goes with just about everything—salads, Buddha bowls, veggies, you name it. Plus, it’s completely customizable, because you should be in charge of how much heat, tang, and richness lands on your plate. Go ahead, drizzle it on everything.
Tangy Avocado Crema
Equipment
- Food Processor (You could use a blender too)
- Citrus Squeezer
Ingredients
- 1 Whole Avocado Sliced
- 1/2 Cup Fresh Herbs Choose From Fresh: Cilantro, Basil, Parsley, Mint, Dill, Spinach
- 1/3 Cup Water Add more if needed
- 1/2 tsp Salt
- 2 Tbsp Oil Choose From: Olive, Avocado, Walnut, Flax, Almond
- 1/2 tsp Coriander Can Subs Powdered Ginger
- 1/2 tsp Cumin Can Subs Turmeric
- 2 Tbsp Zing Factor of Your Choice Choose From: Fresh Squeezed Lime Juice, Fresh Squeezed Lemon Juice, Fresh Squeezed Orange Juice, Fresh Squeezed Grapefruit Juice, Distilled Vinegar
- 1-2 Garlic Cloves Optional
Instructions
- 1.) Place all of the ingredients in your food processor and pulse until blended. You can add more water to make it more "runny" like a dressing or less water to make it more of a thick sauce.2.) Store in your fridge for the week or freeze leftovers!
Mint Condition Chutney
Want to add big flavor and do your gut a favor? This Mint Condition Chutney has you covered. Mint isn’t just for fresh breath—it’s been used for centuries to calm digestion, ease bloating, and keep your gut happy. Science backs it up too—mint helps relax the digestive tract, making it easier on your stomach.
Toss in some cilantro, a squeeze of lemon, and just the right amount of flavors, and you’ve got a creamy, zesty chutney that’s as good for your taste buds as it is for your belly.
Stay in Mint Condition by slathering this chutney on sandwiches, drizzling it over grain bowls, tossing it with roasted veggies, or mixing it into coconut yogurt for a quick, flavor-packed dip.
Mint Condition Chutney
Equipment
- Food Processor (You can also use a blender)
Ingredients
- 1/2 Cup No Additive Coconut Yogurt You can substitute Tofu (see notes for other substitutions)
- 3 Tbsp Zing Factor Choose from: Fresh Sqeezed Lemon Juice, Fresh Sqeezed Lime Juice, Fresh Squeezed Orange Juice, Fresh Squeezed Grapefruit Juice, or Distilled Vinegar
- 1 Cup Loosely Packed Fresh Mint Leaves Rinsed
- 1 Bunch Cilantro (stems ok) You can substitute fresh parsley, dill, or more mint
- 1 Medium Jalapeno You can substitute roasted zucchini, asparagus, or bell pepper chunks for less heat
- 2 tsp Fresh Sliced Ginger Optional
- 1 Garlic Clove Optional
- 1/2 tsp Salt
- 1 tsp Sweet Choose from: Maple, Honey, Date Syrup, Rice Syrup, Cane Sugar, Coconut Sugar, Date Sugar
- 1 Tbsp Water to get food processor or blender going
Instructions
- Blend all ingredients in a blender or food processor until relatively smooth. Store in fridge to use for the week.
Notes
The Final Drizzle
Your gut-friendly meals don’t have to be a snooze-fest. With the right sauces, you can turn any dish into something bold, crave-worthy, and downright delicious—without the digestive drama.
Whether you’re drizzling, dipping, or drowning your food in flavor (no judgment), these five gut-friendly sauces prove that eating for your health doesn’t mean sacrificing taste. So go on, sauce it up. Your gut—and your taste buds—will thank you! 😋
Here’s the Best Part: I’ve Got Your Back in Finding Your Way to True Vitality
No more guessing games, no more randomly eliminating foods and hoping for a miracle.
I’m here to help you design a clear, customized path to wellness that’s built specifically for your body. We’ll pinpoint the exact foods causing your gut issues, then work together to create a plan that heals and restores balance. This isn’t a one-size-fits-all approach—it’s a solution tailored to you.
Ready to uncover the true cause of your gut inflammation and start your life changing gut healing journey? My program is custom-built and reserved only for those who’re ready to go all in. Schedule a digestive assessment with me to get started on your path to lasting wellness.
