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Bridgetown Nutrition

Sensible nutrition solutions for a healthy gut

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SIBO Recipes

Wild Blueberry Beet Smoothie (Gluten-Free, Dairy-Free)

Two glasses of my Wild Blueberry Beet Smoothie recipe

Recently I had a major craving for Joule Crafted Nutrition‘s Fair Shake Smoothie. The problem? I now live 2,000 miles away from this very special restaurant. Oh Portland, how I miss your food scene! So to try to solve this problem without getting on an airplane, I began studying the ingredients in Joule’s smoothie: fermented…

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Spiced Vegetable Lentil Soup (Gluten-Free, Dairy-Free)

Today I’m sharing my easy, flavorful, go-to lentil soup recipe that I always have stocked in the freezer! I first made it in 2016 when beginning to re-introduce FODMAPs (it’s perfect for that). And I’ve been making it ever since. Now, you may be asking yourself, isn’t this a low FODMAP recipe site!? Why lentils…

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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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Creamy Avocado Lime Dressing (Low FODMAP, Dairy-Free)

Dish filled with avocado, lime, cilantro, salt, and maple syrup for making a simple low FODMAP salad dressing recipe

While visiting family in Portland this summer, I was assigned (last minute) to bring a yummy salad. I looked in my dad’s fridge to see what he had available. I can’t usually count on him having much more than some bell peppers, pizza dough, pesto, and Parmesan cheese. But I lucked out this time! I…

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Caribbean-Spiced Ice Lollies (Low FODMAP, GF, Vegan, Stevia-Sweetened)

Two Caribbean-Spiced Ice Lollies and fresh spices used to make them sitting in front of four more

As a kid, I was crazy about popsicles. Back then, I would use frozen fruit juice concentrate, mix it with water, and pour into popsicle molds. My favorite summer treat (no wonder I wound up with yeast overgrowth- well, maybe it’s a little more complicated than that)! But a lot has changed since then. Except…

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Lemon Raspberry Mini Cheesecakes (GF, Vegan, Low FODMAP, Stevia-Sweetened)

Orange plate with a stack of Gluten-Free Vegan Raspberry Cheesecakes surrounded by fresh raspberries

Happy birthday to me! 27, you’re looking good. I believe everyone should be able to enjoy a treat on their birthday. But if you’re anything like me, that gets a little tricky if you also want to feel good! These days, my body doesn’t appreciate when I eat wheat, dairy, soy, eggs, simple carbs, sugar,…

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Lucian Medicinal Tea (Low FODMAP, SCD, Vegan)

Glass mugs filled with homemade Caribbean herbal tea

Have you heard of a little island in the Caribbean named St. Lucia? No? Two years ago, that was my answer too! But last March, I had the opportunity to venture 4,000 miles from home with my mom to celebrate her 60th birthday. And I fell in love. With the culture, the people, the landscape,…

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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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Warming Digestive Tea (Low FODMAP, SCD, Vegan)

Warming Digestive Tea

I LOVE tea. Or as I recently learned from tea aficionados, I love “herbal infusions.” If you are in the company of tea experts, the word “tea” is used exclusively for brews coming from the tea plant (think white tea, black tea, and green tea). But personally, if I infuse plants in water, I call…

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Thai Quinoa Salad (Low FODMAP, Vegan)

Low FODMAP Quinoa Salad

Since returning from FMT in the Bahamas about two months ago (read about that here and here), I’ve been loading my plate with high FODMAP veggies galore! Nevertheless, I am always still thinking about those of you who do not tolerate many FODMAPs, and how to create more tummy-friendly recipes for you. One week for…

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NEW RECIPE: WILD BLUEBERRY BEET SMOOTHIE! Recently NEW RECIPE: WILD BLUEBERRY BEET SMOOTHIE! Recently I had a major craving for @JouleCraftedNutrition‘s Fair Shake Smoothie. The problem? I now live 2,000 miles away from this very special restaurant. So to try to solve this problem without getting on an airplane, I got to work in the kitchen (and got some help from Joule- they were so kind)! The result? A DELICIOUS homemade version that is loaded with antioxidants and is made with easy to find ingredients: beets, blueberries, spinach, avocado, lime, ginger, turmeric, apple cider vinegar, and water. It's tangy, gingery, subtly sweet, and super refreshing! Optionally, collagen can be added for a protein boost and moringa if your digestion needs an extra push along ;) Even without the moringa, the beets and ginger are perfect for kickstarting digestion! I like to enjoy this smoothie as a snack, for supplementing a meal when I need veggies without much effort, or as a light meal when I need to get out the door early but am not hungry. Recipe is on my website (there’s a clickable link in my bio) #glutenfree #dairyfree #soyfree #antioxidants #beets #blueberries
NEW RECIPE! Spiced Vegetable Lentil Soup (GF/DF) - NEW RECIPE! Spiced Vegetable Lentil Soup (GF/DF) - I’m finally sharing my easy, flavorful, go-to lentil soup recipe that I always have stocked in the freezer! 😋 I first made it in 2016 when beginning to re-introduce FODMAPs (it’s perfect for that). And I’ve been making it ever since. It's budget-friendly 💰, adaptable (I include suggestions for low FODMAP), and super delicious! (Click link in profile for recipe) #glutenfree #dairyfree #soyfree #soup #recipe
NEW BLOG POST: 2019 Health Update- My First Year i NEW BLOG POST: 2019 Health Update- My First Year in Austin☀️🎉 In this post, I share how I’m doing now, a key health lesson I learned (that applies to everyone), and what treatments have been helpful in the past year. A must-read for those struggling with allergies, chronic fatigue, frequent UTIs, chronic yeast infections, and more! (Click link in profile to read). Wishing you a Happy New Year and progress toward being your happiest and healthiest self in 2020! ❤️ Riley #health #wellness #chronicillness #happynewyear
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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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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
Low FODMAP Rosemary Roasted Potatoes
Low FODMAP Celeriac Salad
Low FODMAP Eggplant Ratatouille
Padron peppers
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