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SCD

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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Cucumber Blueberry Salsa (Low FODMAP, SCD, Vegan)

Cucumber Blueberry Low FODMAP Salsa

Salsa definition: “a spicy sauce of chopped, usually uncooked vegetables or fruit, especially tomatoes, onions, and chili peppers, used as a condiment. I know, I know, it’s a stretch to call this salsa.  But this low FODMAP salsa recipe has a little bit of spice and a whole lot of refreshing flavor designed to nourish…

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Sweet Basil Vinaigrette (Low FODMAP, SCD, Vegan)

Sweet Basil Vinaigrette SIBO Friendly Dressing

Looking for a simple, delicious, homemade SIBO-safe salad dressing recipe?  It’s here! This 4-ingredient salad dressing is a favorite among my friends, family, and clients.  It is delicious atop homemade green salads, but also cooked quinoa, rice, chicken, or fish. It is an excellent way to use up fresh basil before it begins browning.  The…

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Spiced Pumpkin Smoothie (Low FODMAP, SCD, Vegan)

Spiced Pumpkin Smoothie (Low FODMAP, Gluten-Free, Dairy-Free)

Wondering what to do with that extra pumpkin hanging around in your fridge?  Make a smoothie! When you are all tired out from the cooking that goes along with Thanksgiving, a smoothie is the perfect snack or breakfast for using up leftovers without much fuss. Pumpkin Nutrition Pumpkin is a rich source of alpha-carotene and…

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Baba Ghanoush (Low FODMAP, SCD, Vegan)

There’s nothing quite like a warm dip for helping you feel cozy as fall approaches! I find that this recipe is simple, versatile, and hits the spot when you are missing hummus but aren’t wanting to deal with the tummy troubles of chickpeas. My favorite ways to enjoy this dip are spread on New Cascadia…

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Lightly Sweetened Teriyaki Dressing (Low FODMAP, SCD, Vegan)

Teriyaki sauce, by nature, means lots of sugar and salt.  Take the common Soy Vay teriyaki sauce for example- just 1 tablespoon contains 7 grams of sugar (29% of the American Heart Association’s added sugar limit for women) and 26% of the recommended daily sodium limit! Those numbers are scary- especially when you know that excessive…

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Ginger Berry Smoothie (Low FODMAP, GF, Vegan)

Ginger Berry Smoothie

I really love ginger.  But when I heard people put it in smoothies…I thought YUCK!  Until I tried it myself and became a ginger smoothie believer! I’ve found that the key when adding ginger to smoothies is using the right flavor combination and not adding too much or too little.  It goes great with berries,…

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Spicy Chimichurri (Low FODMAP, SCD, Vegan)

Spicy Chimichurri Sauce

There’s nothing quite like flavorful sauces for brightening up a meal!  This is especially true when health issues limit your use of common flavor-packed goodies like onion and garlic.  The good news is that food doesn’t have to be boring when following a low FODMAP diet…or any diet for that matter! Benefits of Sauces There are so many…

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Lemony Basil Spinach Pesto (Low FODMAP, SCD, Vegan)

Lemony Basil Spinach Pesto

Way better than store bought! Basil pesto has always been one of my favorite sauces.  When I began making dietary changes (over 5 years ago!), dairy was one of the first things I had to cut out.  Then garlic.  Store bought pesto options became out of the question.  And at that point in my life, I had…

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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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Spicy Chimichurri Sauce
Low FODMAP Indian Butter Chicken and Vegetable Curry
Bowls of 1-Pot Low FODMAP Turkey Quinoa Skillet
Track Your Nutrition & Health Data with cronometer.com

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