Snacks that are Gluten Free
What is gluten? It is a protein found in wheat, barley, triticale and rye.
A gluten-free diet is a must for managing symptoms of celiac disease. Celiac disease is an autoimmune disorder when gluten triggers immune system activity which damages the lining of the small intestine. This condition can cause severe disruption in the food nutrients absorption.
There are few other conditions where a gluten free diet is required. These are: non-celiac gluten sensitivity, wheat allergy and gluten ataxia.
Wheat allergy – is a food allergy, when the immune system treats gluten or another protein found in wheat as a virus or bacteria. In response the immune system creates antibodies to this agent which can cause difficulty in breathing and other allergic reactions.
Gluten ataxia – is a condition belonging to autoimmune disorders that causes difficulties with muscle control.
Non-celiac gluten sensitivity – symptoms include bloating, belly pain, foggy brain, rash, headaches.
Yes and No Foods
Yes Foods (Gluten Free) | No Foods (have gluten) |
| Eggs | Wheat |
| Buckwheat | Rye |
| Quinoa | Barley |
| Fruits | Some oats |
| Vegetables | Triticale — a cross between wheat and rye |
| Most of low fat dairy products | Alcohol drinks which do not have “gluten-free” label |
| Corn, soy, potato, rice and bean flours | |
| Soy | |
| Rice | |
| Lean, not processed fish, meat | |
| Natural not processed nuts, seeds and beans |
Snacks that are Gluten Free
Here you will find some gluten free snacks ideas:
| Keto Gluten Free Snacks | Non keto Gluten Free Snacks |
| Boiled eggs | Popcorn |
| Cottage Cheese | Banana |
| Frozen or fresh raspberries, blackberries, strawberries | Rice crackers |
| Carrots | Sweet potato fries |
| Zucchini | Grapes |
| Pumpkin seeds | Apples |
| Cucumbers | Raisins |
| Sunflower seeds | Peppers |
| Broccoli | Pineapple |
| Cauliflower | Kiwi |
| Parmesan cheese | Cherries |
| Gluten free sausages | Sushi |
You can also buy Snacks that are Gluten Free online:
Below gluten free snacks you can buy from amazon, which is a reliable online store. However, pay attention to carbs if you follow the keto diet as well, as some of the snacks below have a significant amount of carbs.
- Popcorners:
- Variety of flavors: White Cheddar, Kettle Corn, Sea Salt, Spicy Queso, Sweet Chili,Sour Cream & Onion
- No gluten, no nuts
- 19 grams of net carbs per 1 serving
- Cheddar Cheese Puffs:
- 24 snack bags
- 9 grams of total carbs per serving
- Suitable for kids
- Fruit Snacks:
- 40 bags
- Vitamin A, C, E
- Perfect for school lunches
Keto vs Gluten Free Diet
Majority of keto-friendly foods are gluten free such as meat, eggs, most vegetables, nuts, and healthy fats.
However, if you are gluten intolerant and are on a keto diet at the same, you need to watch out if these keto-friendly products are free of gluten: soups, sauces, processed meats, alcohol drinks, stocks and dressings.
Pay particular attention to gluten-free pasta as it is often not keto-friendly and it is high in carbs. It can easily kick you out of ketosis even with a small serving size.
So the rule of thumb is if you want to do a keto gluten free diet: use keto markers as a base and look for gluten free products. Keto markers are daily: 70% fats, 5% carbohydrates, and 25% protein.
Remember also these simple rules: regular exercise, plenty of water, good 7-8 hours daily sleep and reduction of stress. These rules go along with any diet and are more applicable to a healthy long term lifestyle.
Any diet in the beginning can be quite a challenge, but look for successful stories, examples of other people and whatever goal you pursue, create a support community with family and friends to encourage you throughout this challenging journey.