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Sensible nutrition solutions for a healthy gut

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IBS

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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10 Quick Takeaways- NUNM SIBO Symposium 2018

NUNM SIBO Symposium Notes

For the past several years, I have attended the National University of Natural Medicine (NUNM) SIBO Symposium in Portland, Oregon (that’s where I live!). Each year, I make a point to write a post highlighting some of my key takeaways from the conference. Here are posts from previous years: 15 Quick Takeaways- NUNM SIBO Symposium…

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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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Akkermansia Muciniphila: An Important Microbe in Gut Disorders?

Akkermansia muciniphila

Is it just me or have you also been hearing more about Akkermansia muciniphila recently? I suspect that the increased chatter about this microorganism has something to do with the emergence and expansion of direct-to-consumer gut microbiome testing companies such as Ubiome. More specifically, I have encountered several individuals with IBS and/or SIBO whose Ubiome…

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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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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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Creamy No-Moo Mashed Potatoes (Low FODMAP, GF, Vegan)

Dairy-Free Low FODMAP Mashed Potatoes

Thanksgiving without mashed potatoes?  No thank you! If you follow a dairy-free low FODMAP diet for IBS and/or SIBO, this recipe may be just what you are looking for in order to indulge in the Thanksgiving celebration without the regret of symptoms. Normal Mashed Potatoes Mashed potatoes are typically made using milk or cream to give…

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Pomegranate Celeriac Salad (Low FODMAP, SCD, Vegan)

Low FODMAP Celeriac Salad

Does anyone else get really excited seeing Thanksgiving recipes pass through their social media feed?  Especially when they are creative, low FODMAP Thanksgiving creations?  I sure do! I have fond memories of Thanksgiving.  My mom has always gone all out- taking a few days off work to prep for the feast and deliver an impressive…

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Protein-Boosted PB&J Breakfast Bowl 🥜🍓🥣 ( Protein-Boosted PB&J Breakfast Bowl 🥜🍓🥣 (a.k.a my go-to breakfast when there aren’t dinner leftovers around)! Breakfasts without at least 15-20 grams protein don’t keep me full until lunchtime. This bowl? 28 g protein, 17 g fiber, PLUS antioxidants, healthy fats, and more! 💪🏻
GREEN BANANAS! If you find ones that are fully gre GREEN BANANAS! If you find ones that are fully green and firm, throw them in the fridge to stop the ripening (or peel and slice to keep in the freezer for longer). When ready to eat: peel, slice, and steam for a starchy side for chili, soups, and more. They’re rich in resistant starch, which helps promote a healthy gut microbiome. Ripe bananas (yellow with brown spots) give me acne and make me more congested, but not these 🎉 Gimme all that potassium, magnesium, B6, and resistant starch. Have you tried steamed green bananas?
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.
Salmon Red Curry 🤤 SO delicious, nourishing, an Salmon Red Curry 🤤 SO delicious, nourishing, and a great way to use up whatever veggies you have around.
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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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Simple Green Salad (Low FODMAP, Paleo)
Ginger Berry Smoothie
Track Your Nutrition & Health Data with cronometer.com

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