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.
Managing Your Digestion During the Holidays + Essential Travel Kit Tips
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Hello Reader, The holiday season is a time for celebration, but it can also bring challenges when managing your digestion. From festive feasts to travel plans, staying comfortable and symptom-free requires a little extra preparation. These practical tips and must-have travel essentials will help you enjoy the holidays with confidence and ease. Plan Ahead Check event menus beforehand and bring a low-FODMAP dish to ensure there’s something safe for you to enjoy. Pack Low-FODMAP Snacks Prepare for parties that may lack gut-friendly options. Keep snacks like mandarins, peanuts, lactose-free cheese, or low-FODMAP protein bars on hand. Eat Mindfully Take smaller bites, eat slowly, and pace your meals to prevent overeating and reduce symptoms like bloating. Wear Comfortable Clothing Loose outfits can help reduce abdominal pressure, minimizing cramping or bloating. Stay Hydrated Sip water or herbal teas like peppermint or ginger to support digestion and ease symptoms. Take Breaks If stress or overstimulation begins to affect your gut, step outside or find a quiet spot to regroup. Building the Perfect IBS Travel Kit Be prepared for whatever the holidays bring by including these essentials in your travel kit: ● Peppermint Capsules: Take before meals to ease bloating and abdominal cramping. ● Digestive Enzymes: ○ Lactase Enzyme (Lactaid): For enjoying dairy. ○ Alpha Galactosidase (Beano): To help digest beans, lentils, or nuts. ○ Broad-Spectrum Enzymes: Try Pure Encapsulations Digestive Enzymes Ultra that contains all the above enzymes plus enzymes to help digest proteins (protease) and fats (lipase). ● Sunfiber: Add fiber to your routine with travel packets like Regular Girl to stay regular. This is a guar gum based fiber that is taseteless and dissolvable in any liquid. ● Imodium: For sudden diarrhea or flare-ups. ● Miralax or Magnesium Citrate: To ease constipation during travel. With a little planning and the right tools, you can navigate the holiday season while keeping your digestion in check. By staying mindful of your choices and prepared for any surprises, you’ll be able to enjoy the festivities with less stress and more comfort. Here's to a season filled with joy, balance, and wellness! 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.
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 Bloating Bloating in IBS is often tied to how your body processes certain carbohydrates called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These carbs are poorly...
Reader, When the weather heats up, staying hydrated becomes more important than ever because you can easily get dehydrated without even realizing. This is especially true if you have IBS. Dehydration can sneak up quickly and trigger symptoms like constipation, bloating, and slow digestion. This guide will help you stay cool, nourished, and symptom free Why Hydration Matters for IBS Your digestive system relies on adequate fluid to keep things moving. When you’re dehydrated, your colon absorbs...
Reader, Traveling with IBS doesn’t have to mean stress or uncertainty. Whether you’re headed on a weekend road trip or flying across the country, a little planning can go a LONG way in keeping your gut calm and your travel days smoother. Here’s your ultimate IBS travel checklist designed to help you feel prepared and ready to enjoy your trip. Travel Checklist for IBS Relief Medications and Support Items ● Antispasmodics ● Imodium or other anti-diarrheals ● Fiber supplements (psyllium-based is...