A gluten-free diet means you must avoid all foods containing wheat flour, barley or rye. Snack crackers and baked goods are obviously not appropriate for gluten-free snacks, but many other traditional foods, such as granola bars, cereal, ice cream and candy, contain ingredients that include gluten. Foods with food starch, oats, barley malt syrup, bran and soy sauce are all off-limits to gluten-sensitive people. Many natural snack foods are gluten free and can be a healthy addition to any diet.
Nuts
Nuts are naturally gluten free. Choose unseasoned nuts, as those with honey, Asian or praline coatings may contain gluten ingredients in the form of wheat flour, barley syrup or food starch. Nut butters, including peanut and almond butter, are gluten free as well. Use them on apples, bananas or on rice crackers clearly labeled "gluten free." Nuts contain heart-healthy unsaturated fats and are a source of protein and vitamin E.
Fruits and Vegetables
Fresh fruits and vegetables are gluten-free foods that provide multiple vitamins, minerals, antioxidants and fiber. A simple piece of fruit or cut-up, raw vegetables make an easy snack. You could also dip raw vegetables into hummus, guacamole or a homemade dip made from yogurt, lemon juice and fresh herbs. Unsweetened dried fruits, such as dates, figs, cherries and raisins, are another gluten-free snack with concentrated nutrients. Mix dried fruits with nuts to make a crunchy, sweet trail mix snack.
Dairy
Dairy products are gluten free. Enjoy low-fat cheese, such as mozzarella, ricotta or cottage, paired with fruit or vegetables. Yogurt, without crunchy toppings, is another gluten-free snack. Kefir, a cultured milk drink, and low-fat milk are also dairy-based snack options. Stick to low-fat versions of dairy to avoid overeating saturated fat, too much of which can cause weight gain and increased risk of developing heart disease.
Protein
Use meats, fish, beans and eggs to create healthy, gluten-free snacks. Have a few slices of deli turkey or low-sodium ham wrapped in lettuce leaves; mix water-packed tuna with lemon juice, capers and celery for a crunchy salad-snack; put 1/4 cup of canned black beans in a corn tortilla with salsa and a slice of avocado; or have one or two hard-boiled eggs alongside a serving of baby carrots. Check the ingredients of ham or other deli meats to make sure they do not contain wheat in the seasoning or as a filler. Stay away from breaded meats, as most contain wheat in the bread crumbs.
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