Good gluten-free snacks include fresh vegetables, fruit, hard-boiled eggs, yogurt, cheese, nuts, popcorn and rice cakes. Many products that traditionally contain gluten, such as crackers, breads and cereals, come in gluten-free versions.
Many foods are naturally gluten-free, making them suitable snacks. The safest options are whole foods without gluten, such as fruits and vegetables. These foods are less likely than processed foods to be contaminated by gluten.
An alternative to eating plain fruit is to cut up several types of fruit and mix them together to make a fruit salad. Mixing in yogurt adds flavor to the salad. Another option is to blend frozen fruit with yogurt to make a simple smoothie. Gluten-free dips or dressings work to add flavor to vegetables. Some sauces are made with thickeners that contain gluten.
People on a gluten-free diet don't have to give up processed snacks completely. Most snack items come in gluten-free versions. Processed gluten-free snacks often cost more than the original version and may not taste exactly the same, since they are made from alternate grains. For instance, crackers may be made from rice instead of wheat.
An on-the-go snack option is a trail mix made from gluten-free items. Ingredient options include gluten-free cereal, nuts, dried fruit, gluten-free pretzels and chocolate chips.