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Can You Suggest Some GF Snacks?

Q. I often need a snack when I’m on the run, but am hard pressed to find something gluten-free when I need it. Do you have any suggestions?

Shelley Case, RD: Whether you’re rushing between meetings or getting the kids to music lessons or a sports event, grabbing a snack on the go is all too common for many of us. But on a gluten-free diet, a little planning is required before you are time-crunched and ravenous. The good news is that there are many healthy, gluten-free options that can be kept at home or in your car, backpack or desk at work. Following are some ideas, along with a few recommendations of gluten-free products you may wish to try.

In a Crunch
Keep some gluten-free crackers at your desk and some hummus in the office fridge. A quick nibble on these will keep you going through that next conference call.

On the Move
Make your own trail mix. Combine almonds, cashews, raisins, dried apricots or mangoes with gluten-free cereal. Keep a container in your purse, in the car and one at your desk. You’ll never be without a protein boost.

Butter Up
Keep some single-serve nut or seed butters on hand. Eat one of the squeezable packs on its own, or spread on fruit such as apples or pear slices or on gluten-free crackers or rice cakes.

Before You Go
Top some plain or flavoured yogurt with some gluten-free granola for a nutritious bite as you’re running out the door.

Bar None
When convenience is of the utmost importance, a gluten-free snack bar (made with nuts, seeds and/or dried fruits) is what you need.

More No-Fail Snack Ideas

Shelley Case is a consulting dietitian and author of Gluten-Free Diet [2]: A Comprehensive Resource Guide. She is on the advisory boards of the Canadian Celiac Association, the Celiac Disease Foundation and Gluten Intolerance Group.


Thank you for understanding that Shelley won’t be able to answer every question received. The editors at Allergic Living highly recommend her book Gluten-Free Diet, a vital resource for those interested in celiac disease and living gluten-free.

For more information about oats in the GF diet see:

www.celiac.ca [3]
www.glutenfreediet.ca [4]