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.
Meal Prep Made Simple: How to Plan a Low-FODMAP Week
|
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 EssentialsA 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. ● Condiments: Garlic-infused oil, low-FODMAP soy sauce, mustard, and vinegar. ● Herbs & Spices: Cumin, turmeric, paprika, and dried oregano, thyme, rosemary, cilantro for flavor. Choose Your Protein & Veggies Pick 2-3 protein sources to prep in advance: ● Lean Proteins: Chicken, turkey, salmon, or firm tofu ● Veggies: Seasonal picks like carrots, spinach, or zucchini, plus frozen staples like green beans or red bell peppers Easy Batch Cooking TipsSave time by preparing everything on Sunday: ● Sheet Pan: Roast protein and veggies together at 375°F for 25-30 minutes ● Air Fryer: Toss veggies with oil and air-fry at 375°F for 10-12 minutes ● Big Batch Grains: Cook brown rice or quinoa to reheat throughout the week ○ Pro tip! Soak beans and legumes, if dried, overnight in water for a shorter cooking time. Quick Meal Ideas ● Grain Bowl: Brown rice + roasted chicken + spinach + tahini dill dressing ● Stir-Fry: Quinoa + shrimp + red bell peppers + soy sauce ● Pasta Night: Gluten-free pasta + garlic-infused oil + zucchini + parmesan For additional tips, grab your Low FODMAP Grocery List HERE. Incorporating Low FODMAP meal prep into your routine can make following the diet easier, reduce stress around mealtime, and help you manage IBS symptoms more effectively. With a little planning, you can enjoy delicious, gut-friendly meals all week long. If you need personalized guidance or meal ideas, I’m here to help! Feel free to reach out—I’d love to support you on your journey to feeling your best. 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.
Hello Reader, The holidays don’t have to mean digestive distress. A few simple choices can help keep your gut stay calm while still enjoying your favorite foods. Key principles: Start with protein: Turkey, chicken, salmon, tofu, or eggs help stabilize blood sugar and support digestion, and are all lower in fat too. Choose cooked vegetables: Carrots, zucchini, green beans, squash, and spinach are tolerated cooked. Sometimes a lot of roughage in raw salads may be more challenging for your...
Hello Reader, Pumpkin isn’t just a fall and holiday favorite. It’s a nutrient-packed, low-FODMAP ingredient that can support gut health all year long. Here’s why it belongs in your IBS-friendly routine: Pumpkin is rich in vitamins A and C, both essential for a strong immune system. Vitamin A supports the mucosal lining of the gut, while vitamin C helps reduce inflammation and promotes collagen production. Antioxidant Power from Beta-Carotene: That vibrant orange color comes from...
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...