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Bridgetown Nutrition

Sensible nutrition solutions for a healthy gut

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15-Minute Mediterranean Arugula Pasta (Low FODMAP, GF, DF)

Low FODMAP Mediterranean Arugula Pasta

Have you heard about the health benefits of a Mediterranean-style diet?  Wondering what it is?  Or if it could help with SIBO or other health conditions?  Let’s find out!  Plus enjoy a yummy recipe that captures some of its benefits!   What is the Mediterranean Diet? The Mediterranean Diet describes a way of eating that…

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Simple Antimicrobial Pho (Low FODMAP, GF, Vegan)

Super Simple Antimicrobial Pho (Low FODMAP, GF, DF)

I love this antimicrobial pho recipe.  And I think you will too- especially if you are suffering from SIBO and need a break from spending hours in the kitchen.  This recipe is super simple to make, absolutely delicious, and full of nutrients. If you ask me about my favorite type of food, I will probably…

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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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Honey Mustard Slow Cooker Chicken (Low FODMAP, GF, DF, SCD)

Looking for a super easy SIBO-friendly dinner recipe?  Or perhaps a recipe that you can make ahead on the weekend and pack for lunches?  Well then this Honey Mustard Slow Cooker Chicken recipe might just have ended your search.  Give it a try and let me know what you think!  Serve it with my Low…

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5 SIBO-Friendly Spaghetti Squash Recipes

See those spaghetti squash in the image below??  I grew them!  Okay, excitement and bragging session over.  But with the many spaghetti squash that my garden produced this year, I needed to find some SIBO-friendly spaghetti squash recipes that could spice it up in different ways so this nutrient-rich veggie didn’t get old. If you…

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Butternut Squash Chicken Tikka Masala (Low FODMAP, GF, DF, SCD)

Winter squash has got to be one of my favorite vegetables- which means I love this time of year!  I love seeing new squash recipes arrive in my inbox and on my Facebook news feed.  I usually print them out and add them to a binder labeled “recipes to try”. One of my favorite sources…

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Chili Vinaigrette Salad with Creamy Walnut Sauce (Low FODMAP, SCD, Vegan)

Low FODMAP Chili Vinaigrette Salad w/ Creamy Walnut Sauce

The inspiration for this recipe comes from one of my favorite places to eat here in Portland- Prasad Cafe.  It is a gluten-free, vegan, organic cafe located in the Pearl district (since writing this post, there is now also a location in NE Portland- the menus are different). Although many of the menu items at…

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SIBO-Friendly Beef Chili (Low FODMAP, GF, DF, SCD)

Would you believe it if I told you that it only took me 10 minutes of active prep time to make last night’s delicious chili recipe?  I threw the ingredients in my crock pot before I left for work and came home to a delicious smelling house and warm food.  Note: if your crock pot does…

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Simple Lettuce Wraps w/ Almond Butter Sauce (Low FODMAP, GF, DF, SCD)

I have always been a big fan of Thai food, especially salad rolls with a delicious peanut sauce.  Unfortunately, there are all sorts of ingredients in those that can be problematic for those on a restrictive SIBO diet (garlic, peanuts, sugar, soy, who knows what else!).  This Simple Lettuce Wraps recipe hits the spot when…

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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.
Forever Valentine 💍❤️ Forever Valentine 💍❤️
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
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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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Bowl of Super Simple No-Bean Chili
Low FODMAP Celeriac Salad
Simple Green Salad (Low FODMAP, Paleo)
Spiced Pumpkin Smoothie (Low FODMAP, Gluten-Free, Dairy-Free)
Track Your Nutrition & Health Data with cronometer.com

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