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Healthy Snacks on a Gluten Free Diet

written by Guest Blogger February 22, 2012

Almost every day I’m hearing that people are discovering they’re allergic to wheat and/or gluten, or believe they may be sensitive to these foods. Today’s guest blogger, Jaime Heidel, shares with us 8 healthy, super yummy, gluten-free snacks!

When you’re on a gluten-free diet, it can be a bit of a challenge finding snacks you can eat, especially healthy snacks. If you’re a mom, student or busy professional on a gluten-free diet, here’s a short list of healthy snacks you can take on the run.


Fresh Fruit and Nut Butter

One of the easiest healthy snacks you can choose when on a gluten-free diet is sliced apples and nut butter. The fresh fruit is loaded with antioxidants and the nut butter is packed with blood-sugar-stabilizing protein. Rinse the apple and slice into wedges. Spoon some peanut, almond or other nut butter into a small bowl. Dip and eat. Delicious!

Vegetables and Hummus

Hummus is a vegetarian dip made from ground chick peas. Dip carrot sticks, celery, broccoli or whatever vegetable you like into a tasty, creamy dip that’s sure to satisfy. It’s important to know that not all hummus brands are gluten-free. Tribe, Athenos and Sabra are all reported to be safe for those on a gluten-free diet. When in doubt, check the company website.

Nuts and Seeds

Nuts are also a great healthy snack when you’re on a gluten-free diet. Whether you like almonds, walnuts, Brazil nuts, sunflower or pumpkin seeds, you’ll get the nutrients and protein you need to power through your day. Naturally gluten-free, nuts can be eaten alone or mixed together with raisins, dark chocolate, coconuts or dried fruit.

Gluten-Free Crackers

Walking down the cracker aisle can be daunting for somebody with Celiac disease. The first ingredient in most commercial brands is wheat. Fortunately, there are some tasty gluten-free cracker options available. Blue Diamond nut thins come in a variety of flavors and can be eaten alone or with your favorite topping. Other gluten-free cracker brands include Glutino, Dr. Schar and Mary’s Gone Crackers.

Protein Bars

When you’re on the go, gluten free protein bars can be a lifesaver. While many of them contain wheat ingredients, there are a few you can rely on. Think Thin bars are a chocolate-lovers dream; choose between fudge, coffee and more. Larabars, Kind Bars and Boomi Bars are also gluten-free and come in a variety of great-tasting flavors.

Home-Made Muffins

For an economical gluten-free snack, try home-made muffins. Pamela’s makes a wonderful pancake and muffin mix you can blend with fresh fruit, nuts, flax seed or chocolate chips. Bake a couple of batches on the weekend and you’ll have the perfect on-the-go snack.


Yogurt is a healthy snack that helps balance your digestive system naturally. For gluten-free options containing no high fructose corn syrup, try Stonyfield Farms, Wallaby Organic or Chobani Greek Yogurt. Eat plain or top with milled flax seed or fruit for a wholesome, gluten-free snack.

Hard Cheese

Hard cheese is not only gluten-free, it’s naturally lactose free. Filled with protein and essential nutrients, hard cheese can keep you full and focused when you’re on the go. Cut up some wedges and keep them in a portable lunch cooler when traveling.

Adjusting to life on a gluten-free diet can be a challenge, but it doesn’t mean snacks are off limits to you. Once you get adjusted, you’ll be one step closer to healing naturally in an unnatural world.


About the Author

Jaime A. Heidel is the founder of I Told You I Was Sick, a website dedicated to helping those suffering with mystery symptoms find natural ways to heal.

If you think you may have trouble digesting gluten, try taking it out of your diet for 2-4 weeks (and you can do it easily with Jaime’s snack ideas!), then try something with gluten in it and see how your body reacts. If it’s unpleasant, you’re allergic or sensitive to gluten.

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