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
|
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.
HiReader, Spring is here which means big travel plans, outdoor activities, and busy schedules! Whether you’re heading out for a weekend trip, trying out new restaurants, or fueling for performance, keeping digestion in check is key to staying symptom free. Low-FODMAP Restaurant Tips Eating out with IBS doesn’t have to be stressful! Here are some ways to navigate menus and avoid digestive discomfort: Check the menu ahead of time – Many restaurants post their menus online, making it easier to...
HeyReader, March is National Nutrition Month, and this year’s theme is how food connects us! No matter where you are in the world, food is deeply tied to culture, family, and health. But if you have IBS, navigating different cuisines can be tricky. That’s why we’re highlighting gut friendly options from global cultures that are naturally low FODMAP and delicious! Indian Cuisine Indian food is packed with flavor, but many dishes use garlic, onion, and legumes, which can be tough on digestion....
Hi Reader, Eating low-FODMAP doesn’t have to mean spending hours in the kitchen meal prepping on the weekends. By keeping a well stocked pantry and a little bit of prep and planning you can save time while keeping your gut happy. Stock your Pantry with Essentials A well-stocked pantry makes for a happy gut, keep these staples on hand: ● Grains: Brown rice, quinoa, gluten-free pasta, and rolled oats. ● Canned Goods: Rinsed canned lentils, chickpeas (in moderation), and coconut milk. ●...