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Gluten-Free Snack Ideas for Celiac Disease

By Lana Bandoim

When you are on the gluten-free diet because of celiac disease, grabbing a quick snack requires more thought. From carefully reading the label to avoiding cross-contamination, it is important to check the snack for gluten. These tips will help you the next time hunger appears and only a snack will stop it.

Gluten-Free Grain Snacks

There are gluten-free grains that are safe to eat for people with celiac disease. Corn or rice crackers and popcorn are easy snack options. Quinoa is also gluten-free, and you can find chips or crackers with this grain.

Pay attention to herbs and spices in packaged products. Some can be contaminated with gluten or processed with wheat. Make sure the snacks you pick out are labeled gluten-free on the packaging.

Dairy Snacks

Yogurt, cheese and ice cream can be gluten-free snacks. Dairy products are usually gluten-free, but some of the ingredients may have gluten. Simply check the labels before buying them. Consider eating cheddar cheese or mozzarella sticks as a quick snack or grab some vanilla yogurt with berries.

Fruit and Vegetables

Fruit and vegetables are naturally gluten-free, and they are healthy snacking options. Consider eating a tray of cut vegetables such as carrots, peppers, cherry tomatoes and celery. Mix apple slices with gluten-free peanut butter or caramel sauce. Try dried fruit such as apricot, cantaloupe or coconut.  


Smoothies are a great snack idea and add more fruit and vegetables to the diet. Try a smoothie with almond milk, bananas, strawberries and a tablespoon of peanut butter. Consider making a green smoothie with spinach leaves, mint, lemon juice, lettuce, kale, tomatoes, turmeric and nuts. Remember to add some spices or herbs to make the vegetable smoothies taste better.

Snack Combinations

A snack that combines carbohydrates, protein and healthy fats is a better choice because it will satisfy hunger. Consider combining a protein such as string cheese with a carbohydrate such as gluten-free quinoa crackers. Add slices of tomato or cucumber to the crackers to get fiber and vitamins.

Make chia pudding with raisins and nuts. Eat dried coconut flakes with yogurt and strawberries. Consider adding shredded cheese and herbs to make popcorn balls. Try your own snack combinations and pick a favorite.

Snacking can still be a fun experience on the gluten-free diet. Make sure to read the labels before grabbing a snack from a cupboard or fridge. Check for contamination and gluten before eating.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Sacramento, Calif.

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