From freshly baked breads to bowls of cereal, wheat grain, aka gluten, is a pretty popular ingredient. And while delicious, consuming gluten can be harmful for some people who have celiac disease, allergies to wheat, or sensitive tummies generally. In these cases, it can damage the lining of the small intestine and cause pain, severe weight loss, malabsorption, and nutrient deficiencies, says Kelsey Sackmann, MS, RD, a registered dietitian. Additionally, "emerging research suggests that a gluten-free diet may offer some relief for those with irritable bowel syndrome, diabetes, and certain autoimmune conditions," she says. Good to know.
While it used to be a struggle to find gluten-free cookies, crackers, or anything grainy, gluten-free snacks are now more accessible than ever thanks to strides in food innovation. Some are marked with a certified gluten-free label, but there's a chance not all will be so easily identifiable. In these cases, Sackmann recommends simply checking the ingredients list. "Foods that contain gluten will have wheat, barley, rye or triticale, or an ingredient derived from them, labeled in the ingredients list," Sackmann says.
Or, you can take an RD's recommendation for gluten-free snacks you can find on Amazon. Ahead, you'll find nutritious and hard-to-resist bites that won't upset your gut.
The best gluten-free snacks on Amazon that RDs recommend
If you like cheesy and crunchy goodness, Sackmann recommends Hippeas Organic Chickpea Puffs. “A serving of Hippeas offers a good source of fiber and protein, not to mention they are gluten-free and vegan,” she says. Each serving delivers 4 grams of protein for energy and 3 grams of fiber to help you get your bowels moving.
Made of rice flour and almonds, Blue Diamond’s rice crackers are a, “great crunchy snack full of healthy fats and protein,” says Sackmann. Each serving clocks in 3 grams of protein and 1 gram of dietary fiber, so you’re getting nutritious elements while you munch. It’s best paired with a dipping sauce or spreadable cheese (as long as it’s gluten-free, too!)
Looking to pack on the protein? New Primal’s beef sticks deliver a whopping 8 grams of protein per stick. The beef is 100 percent grass-fed, making it a good source of iron, which other gluten-free snacks may lack, explains Sackmann. Plus, it has 0 grams of sugar and is packaged in a portable slip so you can enjoy whenever you’re on the go.
Oatmeal can be on the blander side, but not Mush. This portable pack of gluten-free overnight oats comes in delicious flavors like apple cinnamon, blueberry, coffee coconut, dark chocolate, strawberry, and vanilla bean. Not only is Mush flavorful, “they’re a protein-rich, dairy-free treat filled with 5 grams of fiber and no added sugars,” says Sackmann. Enjoy during breakfast or as a mid-day snack.
There’s always room for some sweets, and these cookies from Partake has us drooling. Not only are they gluten-free, these bite-sized cookies are free of peanuts, eggs, dairy, tree nuts, soy, sesame, fish, and shellfish to prevent an upset stomach. The variety pack comes with chocolate chip, birthday cake, ginger snap, and double chocolate goodness.
If you like chocolate, you’re going to “enjoy” this plant protein-rich snack. “Made with sunflower seeds, pumpkin seeds, and rice protein, these gluten-free treats provide a good amount of protein and fiber, and they’re really delicious,” says Kristi Winkels, RDN, registered dietitian, nutritionist, and blogger at Eating With Food Allergies. Enjoy 6 grams of protein and 3 grams of dietary fiber per serving.
Trail mix is always a great choice, and this mix is one not to miss. Packed with a blend of cherries, almonds, macadamias, apricots, and granny smith apples, this mix offers up a good source of vitamins and healthy fats without the sugar, says Winkels. Per serving, you’ll get 2 grams of protein and 2 grams of dietary fiber, and it’s packaged in a resealable pouch for easy travel.
Love Corn’s kernels come recommended by Winkels. Beyond delivering protein and dietary fiber, they’re seasoned in four popular flavors: sea salt, barbecue, habanero chilli, and salt and vinegar for a tasty bite. They, “satisfy the craving for a salty snack with minimal ingredients (just corn, sunflower oil, and seasonings),” says Winkels.
Made of organic pumpkin seeds, banana, maple syrup, and cinnamon, 88 Acres protein bars taste just like a slice of banana bread, and they’re soft-baked, giving an irresistible, chewy texture. “Delicious and nutritious, these bars are fairly low in added sugars and have 12 grams of protein, making them so satisfying,” says Winkels.
Another protein-packed option on this list, Core Food’s bars are made of gluten-free oats, fruits, and nuts, delivering between 5-10 grams of protein and 40 percent less sugar than other bars. Each bar is loaded with prebiotic fiber and probiotics to support a healthy gut and improve the intestinal barrier. What’s more, they’re vegan and kosher. The pack of five includes delicious flavors, including dark chocolate cherry, peanut butter crunch, blueberry banana almond, peanut butter chocolate, and coconut chocolate chip.
Three Dads Popcorn is like the superhero of popcorns. It’s made of organic popcorn and nutritional yeast, providing a source of B1, B2, B3, B6, and B12 vitamins. You’ll also get a whopping 2 grams of protein and 3 grams of dietary fiber per serving. What’s more, each kernel is air popped, which means no oily residue, and they’re flavored with everything bagel, nacho, or cheese seasoning (so yummy that each chomp will have you wanting more).
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