A gluten-free diet necessitates avoiding foods containing wheat, rye, and barley. This means you can't satisfy your hunger with the usual suspects like crackers, cookies, and muffins. Fortunately, there are many nutritious gluten-free alternatives, such as apples dipped in peanut butter, yoghurt and berry parfaits, and more.
Yummy, Gluten-free Snacks
Numerous healthy gluten-free snacks options exist. Wheat, rye, and barley all contain gluten, a kind of protein. It's also in crackers and cookies and anything else that uses these ingredients.
Besides these staples, you can find a wide variety of healthy gluten-free snacks at most supermarkets and grocery stores.
Here are several list of gluten free foods and snacks to consider:
1. Fruit, Chocolate, and Peanut Popcorn
Popcorn, which contains no gluten but is still a whole grain, is high in fibre and can make you feel full.
Lightly drizzle melted dark chocolate over air-popped popcorn and toss with dried fruit, such as cranberries or cherries, for a snack that's high in fibre. Toss in some peanuts for some plant-based protein and heart-healthy fats.
Both peanuts and chocolate have no gluten in them. However, some may contain fillers, therefore it's important to select only gluten-free items with the appropriate certification.
2. Turkey-wrapped Cheese Sticks
This protein-packed bite will keep hunger at bay for a while. You can prepare it by enclosing a cheese stick in a thin slice of gluten-free turkey breast.
People with celiac disease often have trouble digesting lactose, the natural sugar found in dairy products. However, this issue often resolves by consuming gluten-free meals.
One ounce (28 grams) of hard cheeses like cheddar has less than one gram of lactose, therefore they may be easier to digest. Comparatively, there are 13 grams of lactose in a cup (240 ml) of milk.
3. Apple, Walnut and Cinnamon Instant Muesli
Although oats contain no gluten by themselves, they may have been cross-contaminated with wheat or other grains at some point in the process of being grown, harvested, transported, or processed. So, make sure to only purchase vegan gluten-free snacks that have been verified to be so .
Add some apples, walnuts and cinnamon to basic instant muesli for a hearty, toasty snack.
4. Snacks Made With Cucumber and Hummus
Made from ground chickpeas and sesame seeds, hummus is a healthy, protein-rich dip. You can buy ready-made, gluten-free hummus from the grocery store.
Miniature cucumber sandwiches can be made by spreading hummus over thick, circular pieces of cucumber. Spread the hummus over a second slice of bread, if you like.
5. Fruit and Nut Filling Rolled in a Tortilla
Select a tortilla produced from gluten-free whole grains like brown rice, buckwheat, or teff for this munchie (12, 13).
After warming a tortilla in the oven for a few seconds, apply some chunky, unsweetened almond butter on one side. Fill a tortilla with sliced fresh fruit, like an apple or berries, then roll it up.
6. Olive Oil and Bean-topped Toast
Toasting can help alleviate the dryness that occurs with some gluten-free breads (14).
Spread warmed canned navy beans on toast for a protein-rich, filling snack. Add some freshly ground black pepper and virgin olive oil and serve. Fresh herbs are another option to make your toast an embellishing gluten-free snack.
A new toaster should be purchased and used exclusively for gluten-free items to prevent cross-contamination. Reusable toaster bags can keep you from getting crumbs on you when you're on the go (1 Reliable Source).
7. Stuffed Dates, Sweet and Crunchy
Pitted dates make a convenient vessel for savoury fillings like crunchy peanut butter or a combination of chopped walnuts and unsweetened coconut flakes.
There are 5 grams of fibre in three dates (72 grams), which is 18% of the RDI. These dates may help your digestive system since they include fibre, which is often lacking on gluten-free diets, and this can cause constipation (5 Trustworthy Sources, 16 Trustworthy Sources).
Dates are the best gluten-free snacks as they do not contain any gluten at all. However, unless the dates are guaranteed to be gluten-free, the oat flour used in the processing may contain gluten.
8. Mango With Lime Juice and Chilli Powder
Vitamin A and B6 are two nutrients that are easy to become low in if you have celiac disease, but this snack provides an excellent supply of both (2 Trustworthy, 5 Trustworthy, 18 Trustworthy).
This refreshing snack is made by cubing a mango and then adding freshly squeezed lime juice. Season the cubes with chilli powder if you like things spicy.
Chilli powder can be a combination of several spices or just ground chilli peppers. Be cautious about cross-contamination by checking the label.
9. Avocado and Black Bean Salad
In addition to their high levels of beneficial fats, avocados are a wonderful source of fibre that can aid with digestion (5 Trusted Sources).
Combine a quarter cup (43 grams) of black beans with half an avocado in cube form for a quick and filling snack. Throw in some fresh onion, chopped cilantro, lime juice, salt, and pepper.
10. Vegetable Soup
One of the best gluten-free snack options is a can of gluten-free soup. Homemade soup can be stored in tiny glass containers and frozen for later use.
Soups with lots of legumes and veggies, which are both high in fibre, will help you feel full for longer (4 Trustworthy Source).
Before buying a can of soup, make sure it has been verified as gluten-free. Some soups include wheat flour to thicken them, in addition to the noodles and barley that are already glutenous.
What Are the Advantages of a Gluten-free Diet?
The medical nutrition therapy of choice for those who have:
- Damage caused by gluten-free diets
- Gluten intolerance or sensitivity in those without celiac disease
- Aversion to wheat
- Rash with itching and blisters is called dermatitis herpetiformis.
- Ataxia caused by gluten (a disorder in which antibodies assault a portion of the brain, impairing motor function and equilibrium)
For those who suffer from migraines, depression, or excess weight, a gluten-free diet may be recommended. These assertions, however, are not supported by evidence. There is no need to adhere to a gluten-free diet unless you suffer from one of the aforementioned illnesses.
It's also common for gluten-free snacks to cost more than their gluten-containing counterparts, and the article contains the best gluten-free snacks for a healthy lifestyle.