What Can Celiacs Eat For Snacks? A Gluten-Free Guide to Snacking

Snacking for Celiacs

If you or someone you know has been diagnosed with celiac disease recently, then you’ll know how difficult it is to make gluten-free changes to your diet. Perhaps you have noticed for the first time that the majority of regular snacks have gluten listed as an allergen? Don’t worry, we’re here to help with our gluten-free guide to snacking!

Gluten Free Snacks

Our snacks are 100% gluten-free and celiac friendly!

What is Celiac Disease?

Celiac disease is a genetic autoimmune disease that is estimated to affect 1 in 100 people worldwide. It is triggered by dietary gluten in genetically predisposed individuals (those who carry a gene that causes celiac disease).

Not everyone who is predisposed will develop the disease and it can affect everyone differently, causing a wide range of symptoms. However, for most, snacking on glutenous foods is a big no-no! That’s because gluten leads to an immune response that causes damage to the small intestine. This part of your body is important because it’s where your body absorbs nutrients that come from your food, so inflammation in this area can prevent you from obtaining what you need.

Currently, there’s no cure for celiac disease, but you can treat it by following a gluten-free diet!

Benefits of a Gluten-Free Diet

For starters, by following a gluten-free diet, celiacs can avoid intestinal damage and subsequently ensure that their bodies are obtaining the correct nutrients. It can also prevent the onset of any uncomfortable (and often debilitating) symptoms, such as diarrhea, stomach pain, indigestion, bloating, headaches, etc.

Even if you’re not a celiac, following a BALANCED gluten-free diet is beneficial for many.

Challenges of Following a Gluten-Free Diet

Of course, any change to your diet has its consequences, but going gluten-free poses many challenges. Whether it’s hidden sources of gluten, cross-contamination, nutrient deficiencies, or human error (e.g. a waiter giving the wrong information at a restaurant), a celiac doesn’t have it easy. What’s more, gluten-free foods are even harder to find when you want to buy something on-the-go, traveling, or whilst out and about. 

gluten-free snacks

Nowadays, there are a number of gluten-free snacks on the market, but they aren’t always available when you need them. Oh, and they’re usually not very nutritionally balanced and pretty boring. What’s more, if you have other dietary restrictions (e.g. if you’re vegan) then finding a tasty, balanced, and plant-based snack can be a nightmare!

Gluten-Free Snacks

Don’t be disheartened! There are plenty of solutions to gluten-free snacking whilst on-the-go. Some of them you may have to prepare in advance, but don’t worry, gluten-free snacks don’t have to be difficult to make. What’s more, if you don’t have time to make anything at home, we have a few pre-made and super tasty snacks up our sleeves. 

Rice Cakes With Peanut Butter & Banana

It’s incredibly important for celiacs to ensure that they are eating snacks that are nutritionally balanced, but that doesn’t mean they have to lack flavor!

gluten-free snacks

Rice cakes are frequently made from wholegrain brown rice and there are many other variants that contain alternative gluten-free and nutritious whole grains. Whilst these aren’t necessarily that delicious on their own, you can sandwich two rice cakes together using peanut butter, bananas, and cinnamon.

Peanut butter and bananas are high in healthy fats, potassium, fiber, and vitamins. And cinnamon...well, cinnamon is just yummy. You can package these up and take these gluten-free snacks with you whilst you travel - just make sure your mates don’t steal them first!

DIY Trail Mix

You could buy these, or make your own. Making your own is simple and means you can pick and choose your favorites. Use a mix of nuts, seeds, and unsweetened dried fruit, such as cranberries, raisins, and apricots. These are a great snack for vegans, because nuts are a great source of plant-based protein and some of them provide plenty of omega-3 (e.g. walnuts).

gluten-free snacks

Nagi Protein Bars

Nutritionally-balanced gluten-free protein bars are difficult to find. There are plenty of protein bars that are essentially candy bars. Luckily, Nagi have a great range of tasty snacks that are low in calories and additives, contain lots of healthy nutrients, and have a complete plant-based protein blend. They’re also natural, organic, non-GMO, and vegan!

Macro Snacks

We couldn’t write an article about gluten-free snacks without mentioning our chips. Not only do they come in a range of exciting flavors, they are also incredibly nutritional, vegan, and low in calories. They contain a well-rounded balance of complex carbs, plant-based protein, and some healthy fats.

They’re like Doritos, but without the junk!


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