Hi, I’m Cari, a registered dietitian and founder of Riker Nutrition. I help people with food intolerances, hormone imbalances, and chronic conditions like diabetes or high cholesterol take control of their health through personalized nutrition. If you’re tired of the guesswork and want simple, practical support—you're in the right place. In my emails, you can expect: ✔️ Nutrition tips tailored to your needs ✔️ Lifestyle advice to support your goals ✔️ Product recommendations I trust and use myself Whether you're managing food sensitivities, trying to balance hormones, or working toward sustainable weight goals, I’ll help you make confident, informed choices for your health—one step at a time.
Discover What's Making You Bloated
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Hi Reader, While everyone experiences occasional bloating, those with IBS are often more sensitive to certain foods that ferment in the gut, leading to discomfort. In this issue, we’ll break down common triggers, why they cause bloating, and swaps that may help you feel lighter. Why IBS Causes BloatingBloating in IBS is often tied to how your body processes certain carbohydrates called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These carbs are poorly absorbed in the small intestine, and when they reach the large intestine, gut bacteria ferment them, producing gas. For people with IBS, this fermentation can cause abdominal pain, visible swelling, and uncomfortable fullness. Common Food TriggersSome high-FODMAP foods are also well-known bloating culprits, such as: ● Onions and garlic (fructans) ● Apples, pears, and watermelon (excess fructose) ● Beans and lentils (galactooligosaccharides) ● Wheat-based breads and pasta (fructans) ● Dairy products like milk or soft cheeses (lactose) ● Sweeteners like sorbitol and xylitol (polyols) Smarter Swaps for Less BloatingSmall, intentional swaps can make a big difference, try these for comfort: ● Garlic → garlic-infused olive oil ● Onion → scallion greens or chives ● Milk → lactose-free milk or almond milk ● Wheat bread → sourdough or certified gluten-free bread ● Apples/pears → strawberries, kiwi, or citrus fruits These swaps keep flavor in your meal while reducing fermentable carbs that can trigger bloating. Lifestyle Habits that Can HelpBeyond food, how you eat matters! Eating smaller meals more frequently can ease pressure on your gut. Staying hydrated supports digestion and reduces constipation-related bloating. Gentle movement after meals, like a short walk, can also help gas pass through more comfortably. Managing IBS-related bloating takes some experimentation and patience, but you’re not alone. Pay attention to your body’s signals. Give these tips a try to see if you find some relief. In good health, Cari |
Riker Nutrition Consulting
Hi, I’m Cari, a registered dietitian and founder of Riker Nutrition. I help people with food intolerances, hormone imbalances, and chronic conditions like diabetes or high cholesterol take control of their health through personalized nutrition. If you’re tired of the guesswork and want simple, practical support—you're in the right place. In my emails, you can expect: ✔️ Nutrition tips tailored to your needs ✔️ Lifestyle advice to support your goals ✔️ Product recommendations I trust and use myself Whether you're managing food sensitivities, trying to balance hormones, or working toward sustainable weight goals, I’ll help you make confident, informed choices for your health—one step at a time.
HeyReader, Back-to-school season is here, and with busy mornings, packed schedules, and lunches eaten on the go, it can be easy to fall into the habit of skipping meals or grabbing whatever is quickest. But packing an IBS-friendly lunch doesn't have to be complicated or restrictive. The goal isn't to create a "perfect" lunch or avoid a long list of foods. Instead, focus on building balanced, satisfying meals with foods you know your body tolerates well. In this month's newsletter, I'm sharing...
Great Work Reader! Congratulations! You made it through the 7-Day Protein Challenge! 🎉 7_Day_High_Protein_Challenge.pdf Most people notice: More sustained energy Feeling fuller and satisfied Easier meal planning Here’s the secret: this is just the beginning. Small, consistent protein habits build momentum, and that’s when real change starts to happen. If you’ve enjoyed this challenge, here’s a next step you might like: Keep the simple protein swaps going Experiment with new meals from your...
Hello Reader, How’s your 7-Day Protein Challenge going so far? 7_Day_High_Protein_Challenge.pdf Some common wins people notice by Day 3–4: Feeling fuller between meals More stable energy throughout the day Less thinking about what to eat next If you’re struggling, don’t worry, this is normal. A few quick tips: Add protein to breakfast: eggs, Greek yogurt, or cottage cheese, smoothies Batch cook snacks: roasted chickpeas, nuts or seeds, hard-boiled eggs, or protein-packed bars. Mix plant +...