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Bridgetown Nutrition

Sensible nutrition solutions for a healthy gut

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Main Dish

Eggplant Zucchini Lasagna 2.0 (Low FODMAP, GF, DF)

Fork with a bite of my low FODMAP lasagna recipe

Friends, it’s here! A few years ago, I developed and published a low FODMAP Eggplant Zucchini Lasagna recipe. It’s nutritious, simple, and delicious. But my kitchen skills have improved since then and I decided it needed minor tweaking to improve the flavor and ratio of ingredients. Plus, I wanted to make it more accessible to…

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1-Pot Turkey Quinoa Skillet (Low FODMAP, GF, DF) + Sunbasket Review

Bowls of 1-Pot Low FODMAP Turkey Quinoa Skillet

Have you ever considered trying one of the meal prep delivery services that send you ingredients and recipes and you make the meals? Oftentimes with recipes ready in 30 minutes or less. I know I have! Specifically, I’ve considered Sunbasket many times over the last several years. Here’s why I recommend Sunbasket over its competitors:…

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Super Simple No-Bean Chili (Low FODMAP, GF, DF)

Bowl of Super Simple No-Bean Chili

The moment I stepped out of the airport last weekend, my whole body said “brrr.” After spending a very special week in the Caribbean celebrating my mom’s 60th birthday, I was met with chili-craving Portland weather. I was also overdue for bringing you a new low FODMAP recipe. Thus, multi-purpose No-Bean Chili experimentation began! With…

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Indian Butter Chicken & Vegetable Curry (Low FODMAP, GF, DF)

Low FODMAP Indian Butter Chicken and Vegetable Curry

There’s nothing I love quite as much as a one-dish low FODMAP meal.  Especially when it involves warming, healing spices and requires less than 10 minutes of prep time! Having recipes like this one as part of your SIBO repertoire can be an absolute lifesaver when time is tight, but you still want to nourish…

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Chicken & Vegetable Pesto Pasta (Low FODMAP, GF, DF)

Chicken & Vegetable Pesto Pasta (Low FODMAP, GF, DF)

Pasta- the epitome of comfort food.  Unfortunately, comfort food frequently goes out the window for those following SIBO diets.  But it can and should have a place in all “diets”. Optimal Wellness Food is meant to nourish us not just physically, but mentally as well.  And I believe the key to optimal wellness is finding…

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Chicken Sage Risotto (Low FODMAP, GF, DF)

Chicken Sage Risotto

Are you craving comfort food?  When the weather turns chilly, I find that I crave it all the time.  Do you? One of my current jobs is cooking for a family who loves good food.  Including cheese.  I find myself constantly trying to think of ways to sneak vegetables into comfort foods so that they feel satisfied,…

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Eggplant Zucchini Lasagna (Low FODMAP, GF, DF)

When the weather starts turning cold, I find that I am ready for some comfort food. But when eating dairy, gluten, or soups made with onion or garlic are out of the question, it can seem like not many comfort foods remain.  That thought got me inspired.  How do I create something satisfying, delicious, and…

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Recent Posts on Instagram

Allergies & Insomnia: Is There a Connection? In ho Allergies & Insomnia: Is There a Connection? In honor of May being National Asthma and Allergy Awareness Month, I decided to share about this connection I’ve noticed in case it helps anyone else. I included my story with allergies and insomnia, what the research says, and some things that have helped me (Neti pot and Allegra are only the tip of the iceberg). Go to BridgetownNutrition.com or find the link to my blog in my profile.
Want to make PLANTAINS that look this good!? Watch Want to make PLANTAINS that look this good!? Watch 👉🏻 our video 🎥 to learn how! Includes how to choose, slice, and cook plantains, plus their health benefits and what to try first if your digestive system can’t tolerate them. 

400 F (or maybe 410 because our oven runs hot) for 10-15 minutes per side.

#plantains #resistantstarch #cookingvideo
NATURAL REMEDIES FOR HEADACHES AND MIGRAINES 🌱B NATURAL REMEDIES FOR HEADACHES AND MIGRAINES 🌱Between my husband and I, we have nearly four decades of experience suffering from headaches and migraines. BUT, we get them far less frequently than we used to. And dietary, lifestyle, and natural remedies are the reason. So I wrote up my top, research-based natural remedies for relief and prevention. Link is in my bio. #headache #migraine #naturalremedies
In case you missed it in stories, we’re MARRIED In case you missed it in stories, we’re MARRIED 💍 03.10.21 💕 #thehunteisover 

I feel so grateful to have this incredibly patient, funny, smart, and caring man in my life. 

Since this account is all about having hope in your struggles with “chronic” illness, I want to share part of my personal journey with you. In my early to mid 20s, I was trying to date while suffering from severe food intolerances and chronic digestive, skin, and other health issues. It felt incredibly frustrating and discouraging at times because I encountered people who looked down upon me as a future partner because of my health issues. 

But not this guy. He saw the strength I gained from my struggles. 

I knew he was a keeper when I developed my first UTI of our relationship (I was SUPER prone to them). While I rested and tried to recover naturally, he sat in a spot where he could see me and kept glancing over to check on me between cracking open each cashew. And after that, he wanted to learn everything he could to make sure he never contributed to me getting one again. Good news: I haven’t needed a course of antibiotics since then!

I just want you to know that good people are out there. Don’t feel hopeless. Be patient and true to yourself. Chronic illness can be one of life’s greatest teachers if you let it be.
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The information on this site is for informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. For such services, please consult your healthcare provider.
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Connect with Riley

Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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Low FODMAP Weeknight Meal
Bowl of Super Simple No-Bean Chili
Lemon Ginger Turmeric on Cutting Board
Track Your Nutrition & Health Data with cronometer.com

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