Sauces That Love Your Gut

You ever whip up a cute little wrap or rice bowl, feeling proud and balanced... and then boom—your stomach is fighting for its life. Gas, bloating, that tight jeans feeling. And you’re like, "But I ate healthy?!" Yeah, your gut might be cool with the food—but the sauce? Whole different story.

Let’s get one thing clear: sauces make the meal. But if you’ve got a sensitive gut, you can’t just be out here drizzling anything. Some of the trendiest "healthy" sauces are loaded with sodium, gums, additives, or sneaky dairy. The Clean Girl Dressing Collection covered your salad life. Now let’s talk wraps, bowls, tacos, and anything you can stuff, layer, or toast.

Signs Your Sauce Is Playing You:

-Bloating after a wrap or rice bowl

-A stomach that flips or cramps 20 minutes after eating

-Puffiness or water retention

-That weird full-but-still-hungry feeling

So What Do We Do? I've built the Baddie Sauce Collection. Here’s your go-to list of gut-friendly, wrap-and-bowl-safe sauces that don’t bring the drama. Think: flavorful, clean, low in bloat potential, and easy to whip up or find.

1. Hot Honey (the chill girl’s sriracha)

Use in: wraps, chicken bowls, roasted veggie tacos

Tip: a drizzle goes a long way, and it adds sweetness and spice without upsetting your stomach.

2. Coconut Yogurt Ranch

Use in: lettuce wraps, chicken bowls, grain bowls

Mix together: coconut yogurt + lemon juice + garlic powder + dill + pinch of salt.

Totally dairy-free and surprisingly satisfying.

3. Simple Salsa Verde

Use in: turkey wraps, egg scrambles, taco bowls

Make it or buy it clean (low sodium, no vinegar overload). It’s bright and gentle.

4. Dijon-Honey Drizzle

Use in: chicken wraps, turkey bowls, even with breakfast potatoes

1 tsp Dijon + 1 tsp honey + splash of water or olive oil to thin. Tangy-sweet without sodium overload.

5. Creamy Avocado Lime

Use in: literally everything

Blend avocado + lime juice + garlic + water until smooth. Add cilantro if you’re feeling fancy.

6. Turmeric-Tahini Glow Sauce

Use in: rice bowls, falafel wraps, roasted veggie tacos

Mix tahini + lemon + turmeric + garlic powder + water. Anti-inflammatory and creamy.

7. No-Mayo Chipotle (if your gut allows)

Use in: breakfast wraps, burger bowls, cauliflower tacos

Mix mashed avocado + chipotle powder + lime juice + pinch of garlic powder. Smoky, not scary.

The Sauce Strategy:

-Stick to low-sodium, minimal ingredient sauces.

-Watch out for gums, vinegar, and "natural flavors"—they’re sneaky.

-Keep a few prepped in jars so you can just grab and go.

Whether you’re meal prepping or throwing something together last minute, these sauces help you stay flavorful without sacrificing your stomach.

So yeah, your wrap can still slap without leaving you doubled over. It’s giving bloat-free baddie energy.

Xoxo,

Stephanie Rachelle