Recipes Page

I Thought I Could Eat My Way Out of It. I Couldn’t. For a long time, I thought I could fix it myself. After all, I was a Registered Dietitian. Nutrition was literally my profession. So when my body started changing, I assumed I just needed to clean things up a little. Eat a little […]

SIBO-Friendly Coconut Chia Porridge with Stewed Berries Supports: Gut healing, blood sugar regulation, hormone balance Ingredients For the porridge: For the berry topping: Instructions Functional Nutrition Insight This breakfast is low in FODMAPs and rich in anti-inflammatory fats from coconut milk, making it ideal for individuals with SIBO. Chia seeds provide mucilage that helps soothe […]

Prep: 8 min | Cook: 0 min | Total: 8 min | Servings: 1 | Author: Samantha Rigoli, RD, MS, RDN Ingredients Substitutions: Use quinoa for oats; almond milk for soy; walnuts for pumpkin seeds; lactose‑free or coconut yogurt if avoiding dairy; raspberries for blueberries. Method

If there’s one message I want you to take into the new year, it’s this: You don’t need to feel guilty about holiday eating — and you don’t need to wait for a new year to feel better. Your gut can begin recalibrating in 24–48 hours once you start feeding it the right foods:polyphenols, prebiotic […]

So many women in their 40s come to me saying the same thing: “I’m exhausted, but I don’t know why.” This isn’t normal tiredness — it’s a full-body heaviness, like you’re moving through wet cement.It affects your mood, your clarity, your motivation, and even your confidence. And in many cases, the reason isn’t “just hormones.”It’s […]

When it comes to gut health, gluten is one of the most debated topics out there. Some people feel dramatically better when they cut it out, while others can eat bread, pasta, and grains without noticing any issues. So, is gluten really the problem? Or is there more going on beneath the surface? The truth […]

If you’re doing all the things you’re supposed to do and still feel bloated, tired, or just a little off, I know how frustrating that can be. I’m Sam Rigoli, a New York City registered dietitian and functional nutritionist. I help women make sense of digestive changes, including the ones that can sneak up on […]