What Snacks are Gluten Free? 

A gluten-free diet may seem limiting, but with planning and creativity, you can still enjoy a wide variety of delicious foods.

Gluten makes up a combination of proteins found in grains like wheat, rye, and barley. It is also added to many foods to enhance taste. Gluten helps bread rise, gives it a chewy texture, and helps food retain its shape.

While safe for most people, those with wheat sensitivities or conditions like celiac disease should avoid gluten completely. Others might choose to cut out gluten because of the potential benefits of a gluten-free diet.

Whether by choice or medical necessity, being gluten-free doesn’t have to stop you from enjoying your favorite foods. This article covers tips for managing a gluten-free diet and what snacks are gluten-free.

Following a gluten-free diet requires paying close attention to labels and ingredients. Gluten-free substitutes are widely available, but it’s important to be cautious and not rely too heavily on these options.

Many foods that are processed to be gluten-free contain high amounts of sodium, fat, and sugar. Processed fruits and vegetables, soups, and sauces often contain hidden gluten. Reading the labels carefully, even on gluten-free products, can help prevent unintentional gluten consumption.

• The healthiest, easiest way to eat gluten-free is by focusing on naturally gluten-free food groups, including:
  • Vegetables
  • Fruits
  • Dairy
  • Beans, legumes, nuts
  • Meat, poultry, and seafood

• You can also eat naturally gluten-free grains, legumes, and seeds such as:
  • Beans
  • Chia
  • Corn
  • Arrowroot
  • Flax
  • Nut flour
  • Potato
  • Quinoa
  • Rice
  • Gluten-free oats
  • Millet

It’s important to note that some naturally gluten-free grains, especially oats, may contain gluten from cross-contamination during harvesting and processing. Consider only purchasing versions that are specifically tested for gluten to avoid accidental consumption.

A gluten-free diet doesn’t have to make snacking boring. With some planning and creativity, you can still enjoy a variety of snacks while sticking to your diet. Like meal planning, focus on foods groups that are naturally gluten-free for snack inspiration.

• Some base options include:
  • Vegetables
  • Fresh, dried, or canned fruit
  • Yogurt
  • Cheese cubes or slices
  • Nuts and nut butters
  • Popcorn
  • Hummus
  • Hard-boiled eggs

• You can eat these foods alone or combine them for more variety:
  • Smoothies made of fruit and milk or yogurt
  • Apples and peanut butter
  • Gluten-free crackers and cheese
  • Carrots or cucumbers with hummus dip
  • Trail mix with nuts, dried fruit, and gluten-free chocolate
  • Yogurt with fruit or peanut butter

A gluten-free diet is crucial for managing conditions like celiac disease and gluten intolerance.

Celiac disease is an autoimmune disorder that causes the body to attack the small intestine after eating gluten. Symptoms include abdominal pain, weight loss, nausea, and diarrhea after gluten consumption. People with celiac disease must cut gluten entirely to prevent adverse health effects. 

Gluten intolerance is a condition that makes digesting gluten difficult. It causes abdominal discomfort, gas, fatigue, constipation, or diarrhea after eating food that contains gluten. There’s no test for gluten intolerance, so if you suspect a sensitivity, your doctor may recommend an elimination diet to identify the root of your symptoms.

Some people choose a gluten-free diet for its proposed health benefits, including weight loss, increased energy, and improved gut health. However, these benefits can be misleading. While people who adopt a gluten-free diet often lose weight, it’s likely because they cut refined carbs and processed foods that contain gluten. Gluten itself, especially in whole grains, does not cause weight gain.

A gluten-free diet is not automatically a healthy diet. Many people think being gluten-free means cutting out carbs, but that’s not true. Many foods that have carbs, like potatoes, rice, and beans, don’t contain gluten. For many people, being gluten-free is not necessary, and it may not be beneficial.

In fact, cutting gluten by choice has potential drawbacks. You risk missing out on the important whole grains, fiber, and other nutrients like iron and vitamin B. Whole grains are especially important if you have or are at risk of heart disease and diabetes.

If you want to cut gluten for weight loss, consider removing highly processed foods from your diet before eliminating gluten completely. Many people feel better without having to cut gluten if they improve their diet in general.