For those managing IBS, finding delicious and convenient snacks that fit within a gluten-free and dairy-free diet is especially crucial. IBS symptoms can be triggered by certain foods, and avoiding gluten and dairy can significantly improve gut health and alleviate discomfort. This is because gluten and lactose can be difficult for some people to digest. By avoiding these triggers, individuals with IBS can experience a noticeable reduction in symptoms and an overall improvement in their quality of life.
However, navigating a gluten-free and dairy-free lifestyle can be challenging, especially when it comes to finding convenient and satisfying gluten free dairy free snacks on the go. Living with dietary restrictions doesn’t have to mean sacrificing flavor or variety when it comes to snacks. This blog post is for you if you’re looking for gluten and dairy free snacks that will satisfy you and keep you energized. Let’s dive in!
Benefits of having a variety of snacks on hand
Let’s face it, hunger pangs don’t always strike at the most convenient times. Having a well-stocked pantry with a variety of gluten free and dairy free snacks on hand empowers you to make healthy choices, regardless of your dietary restrictions.
- Convenience: When you’re running errands, rushing to work, or simply need a pick-me-up between meals, having pre-portioned, readily available snacks saves the day.
- Balanced Nutrition: A variety of snacks ensures you get a mix of nutrients throughout the day, keeping your energy levels up and your body functioning optimally.
- Dietary Needs: With a well-stocked pantry, you’ll always have options that fit your specific needs, whether it’s gluten free, dairy free, or a combination of both.
Top Categories of Gluten-Free & Dairy-Free Snacks
Now that you understand the power of a well-stocked snack pantry, let’s delve into the delicious world of dairy free and gluten free snacks!
Here are some top categories of the best gluten and dairy free snacks, packed with flavor and perfect for keeping you energized throughout the day:
Crispy & Savory Snacks
- Chickpea crisps (variety of flavors)
- Vegetable chips made with cassava flour (e.g., beet chips, sweet potato chips)
- Raw or dry-roasted nut and seed mixes
- Edamame pods (roasted or lightly steamed)
- Crispy baked lentil chips
- Seasoned rice cakes
Sweet & Chewy Snacks
- Date and nut bars
- Gluten-free granola clusters (made with nuts, seeds, and dried fruit)
- Dried fruit (raisins, cranberries, cherries, chopped apricots)
- Seeds (pumpkin seeds, sunflower seeds, chia seeds)
- Chopped dark chocolate (at least 70% cacao)
Fruity & Refreshing Snacks
- Pre-cut fruit cups
- pouches of dried fruit like raisins, cranberries, or mango slices
- Frozen fruit bars made with pureed fruit
Savory & Hearty Snacks
- Hummus (classic or roasted red pepper flavor)
- Guacamole
- Dairy-free yogurt dip with herbs (chives, dill)
- Hard-boiled eggs
- Beef jerky
- Dairy-free cheese slices (made from coconut or almond milk)
How to Shop for Dairy Free Gluten Free Snacks
With so many dairy and gluten free snacks available, navigating the grocery store aisles can feel overwhelming. Here are some key tips to ensure you’re choosing safe and delicious snacks:
Reading Labels is Key
Don’t be fooled by packaging claims when buying store-bought gluten-free snacks or dairy free snacks. Always check the ingredients list carefully for hidden sources of gluten and dairy. Common ingredients to watch out for include wheat, barley, rye, milk, whey, casein, and lactose. If you’re unsure about an ingredient, it’s best to choose another option.
Look for Certifications
Certifications like the Gluten-Free Certification Organization (GFCO) and Non-Dairy can offer some peace of mind. These certifications indicate that the product has met rigorous testing standards to be considered truly gluten-free or dairy-free. However, it’s still recommended to double-check the ingredients list for your own reassurance.
Explore Different Brands
Don’t limit yourself to just one brand. Experiment with different options to discover your favorites in terms of taste, texture, and price. You might be surprised by the delicious and creative dairy free gluten free snacks available.
My Favorite Dairy-Free and Gluten-Free Snack Brands
Embarking on a gluten-free and dairy-free diet doesn’t mean you have to give up on tasty snacks. In fact, there are numerous brands out there dedicated to creating delicious options! Here, I’ve rounded up some of my favorite brands that offer a variety of snacks to keep your pantry well-stocked and your taste buds happy.
- Simple Mills: Known for their clean ingredient list, Simple Mills offers everything from crackers to cookies, all made without gluten or dairy. Their products are a testament to the fact that simple ingredients can create robust flavors.
- Enjoy Life: This brand is a staple for anyone avoiding gluten, dairy, and other common allergens. Enjoy Life’s range of snack bars and mini cookies are perfect for a quick snack or a sweet treat without the worry.
- The New Primal: For those who love their snacks with a bit of a kick, The New Primal offers a fantastic range of spicy meat sticks that are both gluten-free and dairy-free, making them a great protein-packed snack for on-the-go.
- Chomps: Chomps snack sticks are a hit for anyone looking for a savory treat. Made from high-quality meats and free from gluten and dairy, they’re ideal for a filling snack that satisfies without the allergens.
- Peatos: Revolutionizing the world of snacks, Peatos offers a crunchy, flavorful alternative to traditional snacks like cheese puffs, but without the dairy and gluten, and with the added benefit of more nutrients.
- HipPeas: HipPeas brings fun back into snacking with their range of organic chickpea puffs. These light, airy, and flavorful puffs are dairy-free and gluten-free, making them a great choice for a healthy snack.
- Siete: Siete is a family-owned company that produces a range of gluten-free and dairy-free products, including tortilla chips and taco shells made from almond flour or cassava flour, perfect for anyone looking to indulge their snack cravings healthily.
- Epic: Known for their meat-based bars, strips, and jerky, Epic products are not only free from gluten and dairy but also emphasize sustainable and humane farming practices.
- So Delicious: Offers an array of gluten-free and dairy-free ice cream and other sweet treats, so you can enjoy a creamy, delightful snack without the dairy.
And many more! Once you understand what to look for on the ingredient list of the food label, you will come to realize there are more gluten and dairy-free options out there!
Bottom Line
Let’s face it, hunger pangs can hit anytime, anywhere. But with a stash of yummy gluten-free and dairy-free snacks in your pantry, you can keep your body fueled, all without sacrificing flavor! Remember, food is more than just fuel—it’s about experiencing joy and satisfaction with what you eat. Download my mindful eating handout here to learn how to savor these snacks and maintain a balanced, fulfilling diet even with dietary restrictions.
Feeling overwhelmed and don’t know where to start? Don’t worry, I can help! Join my Restore Program to create a personalized snack plan that’s both healthy and totally delicious. You can ditch the stress and enjoy the journey of finding the perfect snacks for you, no matter what your dietary restrictions are. Join the waitlist here and let’s make snack time something to celebrate!
