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Sensible nutrition solutions for a healthy gut

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dairy-free

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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Eggplant Ratatouille (Low FODMAP, GF, Vegan)

Low FODMAP Eggplant Ratatouille

My inspiration for this recipe came from having an eggplant, a zucchini, and basil in my veggie drawer.  And having no desire to go to the grocery store or let these nutrient-packed goodies go to waste. I had made eggplant ratatouille before with onion & garlic and it’s absolutely amazing!  If you are not sensitive to…

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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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10 Summer SIBO Healthy Potluck Recipes (Low FODMAP, GF, DF)

Summer isn’t over yet!  If you are wondering what to bring to a labor day weekend potluck that’s easy on the tummy, I’ve got lots of ideas for you! If you struggle with food sensitivities, it can be really nice to know that there will be something you will be able to eat in social…

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Simple Green Salad (Low FODMAP, SCD, Vegan)

Simple Green Salad (Low FODMAP, Paleo)

You know what’s perfect for hot weather?  A simple, refreshing salad with minimal ingredients and minimal effort! I live in Portland, OR where it is forecasted to reach over 100 degrees Fahrenheit for three days in a row this week!  That’s wild for a place that hardly sees 100 at all.  And did I mention…

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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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Chocolate Orange Smoothie (Low FODMAP, GF, Vegan)

Low FODMAP Chocolate Orange Smoothie

Where are my fellow CHOCOLATE + FRUIT lovers? For those with food sensitivities or digestive disorders (or just care about your health!), you will be glad to know that this recipe is low FODMAP, dairy-free, gluten-free, soy-free, contains no added sugars, and is made with real food ingredients.   The chocolate + fruit combo seems…

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Gluten-Free Buckwheat Crepes w/ Strawberry Rhubarb Compote (Low FODMAP, GF, DF)

Buckwheat Crepes with Strawberry Rhubarb Compote

Have you heard of buckwheat?  Did you know that it is gluten-free? Yes, it really is (even though it has “wheat” in the name)!  Let me tell you more about this nutritious whole grain…because it makes for some incredible gluten-free buckwheat crepes! Buckwheat Nutritional Information Buckwheat is rich in fiber, magnesium, manganese, copper, and phosphorous.  It…

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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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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 Dark Chocolate Dipped Strawberries
Orange plate with a stack of Gluten-Free Vegan Raspberry Cheesecakes surrounded by fresh raspberries
Cucumber Blueberry Low FODMAP Salsa
Low FODMAP Chocolate Orange Smoothie
Dish filled with avocado, lime, cilantro, salt, and maple syrup for making a simple low FODMAP salad dressing recipe
Track Your Nutrition & Health Data with cronometer.com

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