Gluten free snacks

Gluten free snacks are now a part of grocery lists made up my many consumers around the world. These types of snacks used to be primarily found in health-food stores, but are not found in supermarket aisles everywhere. Many restaurants are also offering healthy gluten free snacks and meals on their menus. All you have to do is look for the gluten free label on products and on menus and you will find plenty of options.

What is gluten?

According to Harvard Health Publications, gluten is a protein that is found in wheat, barley and rye. The gluten protein found in these products have been known to cause complications in some patients. Many of those who need gluten free diets find that they experience everything from gas to stomach pains and indigestion to fatigue after ingesting gluten. Once they stop eating gluten rich products many of these symptoms go away.

Foods with gluten

Whether you are looking to revamp your entire diet or just looking to include the best gluten free snacks in your day-to-day routine, it is best to know what foods contain gluten. Most foods that contain the gluten protein are made from rye, barley, wheat and triticale. If you are sensitive to gluten, it is best to stay away from the following foods:

  • Breads
  • Baked goods
  • Pasta
  • Cereals
  • Salad dressings
  • Malts
  • Food colouring
  • Soups
  • Malt vinegar
  • Beer

Why switch?

Many people are making the switch to healthy gluten free snacks and trying out a variety of different gluten free snack recipes. But why are they doing this? For many different reasons. For some, they may have an intolerance to the gluten protein, also known as coeliac (celiac) disease. Others are trying a gluten-free diet to help lose weight, wheat allergies, treat autism, feel healthier and have a higher level of energy. Those who are sensitive to gluten may feel better when they remove this protein from their day-to-day diet.

The University Health Center states that only a doctor can determine if someone has coeliac (celiac) disease or an intolerance to gluten products. Those who are concerned they may be sensitive to gluten should seek assistance of a physician. The physician can run the appropriate diagnostic tests to determine if a person has coeliac (celiac)disease or other complication associated with ingesting the gluten protein. At that time, he or she will help create a plan to help you switch to and set a diet plan, including gluten and dairy free snacks.

Gluten free snack ideas

There are many snacks that can be tempting, especially if you are hungry and in between meals. However, those who suffer from an intolerance to gluten sometimes find it difficult having easy access to the snacks they can enjoy. Having to stick to a gluten free diet does not mean you have to skip snacking. According to The Chaos and the Clutter, There are plenty of gluten free snacks to buy:

  • Rucksnacks delicious Gluten and dairy free snacks – check out our beef bites, the perfect ready to eat snack.
  • Vegetables such as carrots, celery, broccoli, cauliflower and cucumbers
  • Dip vegetables in a honey mustard dip for flavor
  • Fruits, such as apples, pineapple, grapes and oranges
  • Enjoy fruits dipped in caramel
  • Rice crackers with cheese, peanut butter or hummus
  • Tortilla chips with salsa or guacamole
  • Hardboiled eggs or deviled eggs
  • Raisins
  • Popcorn
  • Pickles
  • Gluten free lunch meat rolled up in lettuce with a hummus spread
  • Pickled vegetables, such as carrots, asparagus and jarred olives
  • More fruits, such as kiwi, cantaloupe, honey dew, cherries and strawberries
  • Frozen berries and fruit salad
  • Dried fruits, such as mangoes and pineapple
  • Kale chips
  • Apple sandwiches made by spreading peanut butter on apple slices then top off with raisins, mini marshmallows or chocolate chips
  • Create a fruit kabob with your favourite fruits
  • Ants on a Log – an old-time favourite made with a celery stick, filled with peanut butter and topped with raisins
  • Parmesan crisps
  • Chickpeas roasted and topped with olive oil and garlic
  • Shrimp cocktail
  • California rolls and other sushi options
  • Tuna wrapped in a leaf of lettuce
  • Greek salad

Gluten free snacks for kids

Looking for gluten free kids snacks you will want to take the same steps as you would when looking for gluten free snack options for adults. The only major difference is kids tend to be picky eaters, so finding something that is gluten free and they like can be a bit trick. Here are some gluten free snack options provided by Healthline Media that many kids love:

  • Rucksnacks delicious Gluten and dairy free snacks – check out our beef bites, the perfect ready to eat snack.
  • Vegetables such as carrots, celery, broccoli, cauliflower and cucumbers, sliced along with gluten free dips.
  • Gluten free granola bars
  • Gluten free snack bars
  • Peanut butter and jelly oatmeal breakfast bars
  • Some fruit roll-ups
  • Oven Baked apple cinnamon chips
  • Gluten free Apple cookies

When sending snacks to school, it is best to discuss options with the teacher first. That way you can check to see if there are any kids who require gluten free snacks or have other food allergies.

Gluten free beef jerky

With all the hype surrounding switching to gluten free diets, some are discovering that some of their favourite snacks do have gluten in them. That is why it is so important to check the ingredients label for signs of hidden gluten proteins. Depending upon how it is made, high protein jerky can have trace amounts of gluten in it. Which leads many to ask the question: “Is jerky healthy?”

According to, all natural jerky can be a healthy source of protein and is ideal for on-the-go snacking. In fact, many athletes take advantage of the protein in beef jerky to help fuel their workouts and replenish protein after they are done working out. However, even the healthiest beef jerky can contain some gluten. Before purchasing, check the label and only purchase gluten free and low sugar beef jerky brands.

Luckily, Rucksnacks is delicious gluten & dairy free snack, and has been fully tested in a independent laboratory. Our snacks are very healthy, so not only are Rucksnacks Gluten and Dairy free, they have no-added sugar which means it is the perfect guilt free snack. It can be difficult to find tasty gluten free food, especially snacks, so pop some Rucksnacks in your bag for those hungry moments.

Dairy free snacks

There are some dairy products that do contain gluten proteins. That is why some people who need to be on a gluten free diet will also switch to a dairy free diet. However, finding snacks without dairy in them can be a challenge too. Some healthy snacks with no dairy in them include:

  • Rucksnacks delicious Gluten and dairy free snacks – check out our beef bites, the perfect ready to eat snack.
  • Fresh cut vegetables, fruits & Hummus
  • Select muffins (but double check for gluten additives)
  • Nuts, seeds and legumes
  • Hard boiled eggs and deviled eggs
  • Pasta salad (just use gluten free noodles)

Those who are considering a gluten free diet will want to speak with a dietician. He or she can help develop the best plan for you and help reduce the stress over determining what has gluten and which items are gluten free.

By using only the best gluten and dairy free ingredients, Rucksnacks is delicious gluten & dairy free snack and testing as gluten free in laboratory testing. It can be difficult to find tasty gluten and dairy free food, especially snacks, so pop some Rucksnacks in your bag for those hungry moments.