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Sensible nutrition solutions for a healthy gut

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SIBO diet

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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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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Common Nutritional Deficiencies on a SIBO Diet (Part 1)

calcium-rich foods

This weekend I led a workshop to discuss meal planning strategies and nutritional deficiencies for those following a SIBO diet.  I focused on the dietary deficiencies that I commonly see when trying to prepare nutritionally balanced meal plans following the SIBO Specific Food Guide.  This dietary approach created by Dr. Allison Siebecker combines the low FODMAP…

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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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Chocolate Pumpkin Seed Energy Bites (Low FODMAP, GF, Vegan)

A SIBO-Friendly Snack or Treat A nutrient-dense snack or treat, these energy bites are a super simple answer to your sugar cravings!  The taste resembles a chocolate chip cookie, but the preparation is way less work.  Packed with magnesium & zinc, but free from grains, these are a SIBO-friendly snack that can be enjoyed by those…

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Blueberry Banana Smoothie (Low FODMAP, GF, Vegan)

Smoothies have become a daily thing for me lately.  Maybe it’s the nice weather, the simplicity, the deliciousness, or all of the above!  Many smoothie recipes out there contain fruits that give me acne or contain way too much sugar.  I mean, come on, don’t call it a smoothie when it’s really a milkshake.  This low…

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Spicy Kale Chips (Low FODMAP, Gluten-Free, Vegan)

Homemade kale chips are easy to make and in my opinion, way more tasty (and less expensive) than store bought!  The key is to bake them low and slow.  Some recipes out there call for baking them for 10 minutes at a temperature such as 350 degrees.  But in my experience, these chips burn easily…

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Mediterranean Roasted Vegetables (Low FODMAP, SCD, Vegan)

I have a funny story to tell you- and it’s about green onions! I used to prepare nutritious meals for a family.  I was in charge of meal planning and cooking, but someone else did the grocery shopping.  I would write out a list of the items needed each week and they would go out…

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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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Steamed Vegetables w/ Lemon Chive Butter (Low FODMAP, GF)

Have you ever seen someone count out beans?  I am thinking they must have been a FODMAPer or an accountant!  Or in my case, both!  For those of you who aren’t familiar with the life I led before I did a 180 degree career change and started studying nutrition, I was on the path to…

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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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SIBO-Friendly Breakfast
Dairy-Free Low FODMAP Mashed Potatoes
Padron peppers
Track Your Nutrition & Health Data with cronometer.com

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