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.
Travel Checklist for IBS
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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 often best) ● Peppermint oil capsules ● Ginger chews or tea bags ● A hot/cold pack (reusable and easy to pack) IBS Friendly Snacks● Homemade oat muffins, or granola bars such as Fody, GoMacro, Bobo, Kind, Belli Welli ● Rice cakes with nut butter ● Turkey or chicken jerky (low-FODMAP, no garlic/onion) ● Lactose-free cheese or hard-boiled eggs in a cooler ● Portable fruit like bananas, strawberries, or grapes Hydration Tools● Refillable water bottle ● Low-FODMAP electrolyte tabs or packets such as: Ultima Replenishers, Nuun Tablets, Gatorade ● Caffeine-free teas (peppermint or ginger) ● Avoid carbonated drinks or sugar alcohols, both of which can trigger bloating. Routine Essentials● Bring familiar foods for breakfast (think instant oats, lactose-free yogurt) ● Plan short walks after meals (even pacing in an airport helps) ● Don’t skip meals or over-restrict — it can lead to flare-ups Emergency Flare-Up Kit● Extra underwear and wipes, comfortable clothes like a dress, loose fitting pants. ● Mini heat patch or pain relief balm ● Eye mask + noise-canceling earbuds for stress reduction ● A list of nearby restrooms via apps like Flush or SitOrSquat Traveling with IBS can feel overwhelming, but with the right tools and preparation, it’s absolutely possible to feel in control and enjoy your journey. I hope this checklist brings you clarity and confidence along the way. 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.
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...
Happy May! If you live with IBS or other food sensitivities, navigating these food-focused events can feel overwhelming, but with a little planning, you can enjoy the food without flare ups. Memorial Day Cookout: IBS Tips & Food Swaps Choose Lean Proteins Grilled chicken, turkey burgers, and fish are easier to digest than heavy red meats. Skip onion-heavy marinades and season simply with herbs, salt, and pepper Smart Side Dishes Offer roasted potatoes, cucumber salad, or a quinoa tabbouleh...
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...