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.
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...