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Bridgetown Nutrition

Sensible nutrition solutions for a healthy gut

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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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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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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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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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Italian Herb Crispy Skin Chicken Thighs (Low FODMAP, GF, DF)

Low FODMAP Weeknight Meal

Cooking on weeknights doesn’t happen for me very often.  There just isn’t time for that in my schedule. Instead, I like to spend my weeknights playing racquetball, catching a yoga class, or lifting weights (AKA…socializing) with a friend. But sometimes I am feeling inspired to eat a warm, freshly prepared low FODMAP meal and need…

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Crockpot Wild Rice, Chicken, & Kale Stew (Low FODMAP, GF, DF)

Low FODMAP Crockpot Wild Rice, Chicken, & Kale Stew

Creating low FODMAP crockpot recipes is a challenge.  So it’s a good thing for you that I like challenges! The reason it’s quite challenging to make delicious low FODMAP crockpot recipes is that the key ingredients for savory soups/stews (onion and garlic) are off-limits. Additionally, many soup/stew recipes use broth.  My preference is to use…

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Turkey Veggie Herb Burgers (Low FODMAP, GF, DF, SCD)

Making your own homemade SIBO freezer meals is an absolute lifesaver when it comes to managing SIBO and IBS with diet. Let’s face it- making all of your meals from scratch every day is not realistic.  Especially when you work full time (or even part-time!), aren’t comfortable in the kitchen, or have health problems that…

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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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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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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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Dairy-Free Low FODMAP Mashed Potatoes
Two Caribbean-Spiced Ice Lollies and fresh spices used to make them sitting in front of four more
Low FODMAP Chocolate Orange Smoothie
Track Your Nutrition & Health Data with cronometer.com

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