Many convenient options exist for healthy, gluten and dairy-free snacks! Some ready-made products are conveniently available in stores, but making quick and easy homemade recipes is also an option! 

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Following a gluten and dairy free diet can feel intimidating at first. One of the best ways to quickly adapt to a new diet change is to understand which foods must be eliminated or limited, especially when avoiding gluten and dairy for health reasons. 

Luckily, many convenient options exist for healthy, gluten and dairy-free snacks! Some ready-made products are conveniently available in stores, but making quick and easy homemade recipes is also an option! 

To make snack time healthy (and easier) for you and your family, I created a free Snack Swap Guide with Power Snack Sheets. My goal is to take the guesswork out of eating healthy while sticking to a gluten and dairy free diet and even empower you to make your own at home with my super simple snack formula. Find the download at the end of this article!

THE NEED FOR BETTER GLUTEN AND DAIRY FREE SNACKS

Until recent years, the idea of a gluten and dairy free diet was much less recognized. As autoimmune conditions and other chronic illnesses have been on the rise, adopting new diet habits has become much more acceptable and acknowledged. Having plenty of options while avoiding gluten and dairy is excellent news for people who must adhere to specific dietary restrictions, such as those with Celiac disease, Hashimotos, food allergies, gluten allergies, Non-Celiac Gluten Sensitivity (NCGS), and other dietary restrictions. 

An important note on NCGS: Non-Celiac Gluten Sensitivity is extremely common in those with Leaky Gut, which is the population of clients I help and serve. While these individuals won’t experience an anaphylactic reaction to gluten, they do develop symptoms. Common symptoms of NCGS include bloating, abdominal discomfort, diarrhea, and Irritable Bowel Syndrome. Often, those with NCGS respond very well to adopting a gluten and dairy free diet. 

Needless to say, individuals with autoimmunity or other chronic health conditions can greatly benefit from a gluten and dairy free diet. However, one of my clients’ most significant challenges is finding delicious and nutritious gluten and dairy free snacks. 

MY QUEST FOR HEALTHY GLUTEN AND DAIRY FREE SNACKS

For over 20 years now, I’ve been following a gluten free (and conventional dairy free) diet to support my health. When I found out about having Celiac disease and two other autoimmune conditions, I remember feeling so overwhelmed and confused about labels and what was healthy as I was changing my diet. Not only were there very few options, but the options seemed to be worse than the regular snack options with gluten and dairy on the shelves. 

For example, I remember seeing gluten and dairy free pop tarts on the shelf and thinking, “Wow, these must be healthy pop tarts!”. Then, turning over the back of the box, I saw a long list of synthetic nutrients like folic acid (a no-no for MTHFR), preservatives, seed oils, and other inflammatory ingredients. 

Since realizing there is a lack of healthy gluten- and dairy-free snacks on the market, I have been determined to find better alternatives for myself and my clients! 

WHY A GLUTEN AND DAIRY FREE DIET IS BENEFICIAL FOR LEAKY GUT AND AUTOIMMUNITY

When it comes to Leaky Gut (and other gut dysfunctions) and autoimmune conditions, gluten and dairy can wreak havoc on the body. It’s important to mention that gluten and dairy aren’t always inherently bad. In fact, in some cases, they can serve as nutritious options. However, they can also become a problem for those with underlying conditions like autoimmunity. Here’s why:

The Dangers of Gluten

Gluten, mainly when grown conventionally and processed, has proven to have inflammatory effects on the body, including:

• Increasing intestinal permeability
• Damaging the gut lining
• Altering the gut microbiome
• Increasing oxidative stress

All of gluten’s dangers can worsen Leaky Gut and trigger autoimmunity. For this reason, eliminating gluten from the diet is an effective tool in managing chronic illness and healing the gut. 

Are you not sure if you are getting glutened? I have a gluten cross-contamination cheat sheet to help you navigate the hidden forms of gluten!

The Dangers of (Conventional Dairy)

In addition to gluten, dairy is also considered an inflammatory food, especially for those with autoimmunity and Leaky Gut. One study showed an increase in autoantibodies in children who consumed greater amounts of cow’s milk. Keep in mind that the link between dairy and inflammation is when dairy is conventional, pasteurized, and in the A1 protein form. Dairy in the A2 form is anti-inflammatory. 

According to an article by Alternative Therapies in Health and Medicine, “The peptide sequences of foods such as milk and wheat are similar to those of human molecules, such as myelin oligodendrocyte glycoprotein, human islet cell tissue, and human aquaporin 4 (AQP4). 

This similarity can result in cross-reactivity (molecular mimicry) that leads to food autoimmunity and even autoimmune disorders, such as multiple sclerosis (MS), celiac disease (CD), and neuromyelitis optica…. Identifying and removing corresponding food triggers can then be used as the basis of therapy.” This explanation of cross-reactivity demonstrates why gluten and dairy can drastically impact the body and its immune system.

THE PROBLEM WITH THE GLUTEN AND DAIRY FREE SNACKS ON THE MARKET

While gluten and dairy free snacks are becoming more widely available, they are not all healthy or nutritious. Just because a food or snack is labeled “gluten and dairy free” does not mean it is good for you. Some of the most common problems with current gluten and dairy free snacks on the market include:

Poor Quality 

Many processed gluten and dairy free snacks are incredibly unhealthy due to toxic ingredients, like added preservatives, glyphosate, heavy metals, and a variety of seed oils. In fact, some of these products are worse for you than their gluten and dairy-filled alternatives. 

For example, gluten and dairy free Oreos are not any better than regular Oreos just because they are made without gluten and dairy. This is simply a marketing trap. As with all foods, opting for options that contain only natural ingredients and primarily whole foods is essential. 

Most Gluten Free Snacks Contain Folic Acid

A common added ingredient to look out for is folic acid. Folic acid is the synthetic folate (AKA vitamin B9), making it hard for the body to absorb and utilize. However, a special concern exists for those with the MTHFR gene mutation and added folic acid. 

The MTHFR gene mutation is common in those with autoimmunity and Leaky Gut, which reduces the body’s ability to break down and utilize folate. Those with this gene mutation cannot convert synthetic folic acid into its usable form (folate), causing it to build up in the bloodstream. 

Additionally, when the MTHFR gene mutation is present, it can cause high levels of homocysteine in the blood, leading to further complications. 

Moral of the story: always avoid processed foods with added folic acid, especially gluten and dairy free snack products.

Healthy Options are Expensive 

Unfortunately, while there have been drastic improvements in the acceptance of a gluten and dairy free diet, healthy and nutritious snacks are hard to come by. The few healthy and nutritious gluten and dairy free snacks available are often expensive. 

Considering these pressing concerns, what is the answer for those looking for healthy gluten and dairy free snacks?

BETTER GLUTEN AND DAIRY FREE HEALTHY SNACK SWAPS YOU CAN BUY FROM A STORE

Healthy gluten and dairy free snacks might be hard to come by, but they do exist. A practical first step is determining which retailers offer healthy options, such as Thrive Market, Shop AIP, brand websites, Amazon, natural food stores or specific grocery stores. Look for products that are made with whole food ingredients and without added seed oils, sugar, and preservatives.

The following are some of my favorite nutritious options found in stores or online:

Chips and Crackers

While conventional chips and crackers aren’t necessarily nutritious, some gluten and dairy free alternatives are made with whole food ingredients, making them a healthier option:

• Siete tortilla chips 
• Lesser Evil paleo puffs and egg white curls 
• Jackson’s sweet potato chips
• Barnana plantain chips 
• Artisan Tropics cassava chips  
• Sunnie grain-free crackers

Sweet Treats and Snacks 

Once again, sweet snacks aren’t inherently healthy. While they should never serve as a primary food group, they can be a delicious indulgence. These gluten and dairy free sweet snacks are tasty and made with decent ingredients:

• Simple Mills soft and hard cookies (nut butter Oreos, chocolate chip cookies, etc.)
• Simple Mills breakfast bars
• Simple Mills graham crackers
• Hu Kitchen dark chocolate bars and gems
• Alter Eco dark chocolate 
• Paleonola Granola 
• LoveBird cereal (nikkiyeltonrd at checkout for 15% off) 
• Unreal chocolate-covered almonds 

Jerky and Beef Sticks 

Jerky and beef sticks are a quick, convenient, high-quality source of protein. They are perfect for on-the-go or even as a school snack:

• Chomps beef sticks 
• Paleovalley beef sticks 
• Beef jerky from a local farm or store 

Protein Snack Bars 

While many protein bars are filled with added sugar and synthetic ingredients, these options are made with whole foods and still provide a healthy dose of protein:

• Skout bars (NIKKIYELTONRD20 for 20% off your order) 
• Rawr bars 

For your convenience, these store-bought products provide nutritious gluten and dairy free snacks for your family. 

HOMEMADE GLUTEN AND DAIRY FREE HEALTHY SNACKS 

There are many whole foods that serve as healthy snack ideas on their own. Also, many recipes are available if you like to make additional snacks at home, including:

• Fresh fruits
• Homemade gut gummies
• Homemade sweet potato chips
• Coconut milk yogurt with berries and maple syrup 
• Homemade kale chips
• Organic vegetables including bell peppers, celery, cucumber slices, and carrots with hummus or guacamole. 
• Banana slices with almond butter and hemp seeds
• Homemade energy bites
• Hard-boiled eggs
• Homemade trail mix
• Homemade cassava crackers 
• Half an avocado with Celtic sea salt 
• Homemade chia seed pudding
• Homemade fruit leather

For further gluten and dairy free snack recipes, check out my Snack Swap Guide below! 

FREE SNACK SWAP GUIDE WITH POWER SNACK SHEETS 

Finding nutritious snacks is hard, especially ones that are also gluten and dairy free. That is why I created a free Snack Swap Guide with Power Snack Sheets. It includes healthy swaps for chips, protein bars, crackers, candy, granola, and more. It also provides recipes for homemade gluten and dairy free snacks. My goal is to provide nutritious snack options that help nourish your body and balance your blood sugar levels all day. Download it for free! 

WRAPPING IT ALL UP

While adopting a gluten and dairy free diet has proven to be an effective approach for those with autoimmunity and Leaky Gut, it can be hard to find nutritious snacks. The good news is many health-focused brands are now creating healthier gluten and dairy free alternatives! There are also many recipes available to make your own!  

For additional help healing your Leaky Gut and reversing autoimmune disease, check out my program, The Microbiome Makeover. It includes the most advanced functional medicine testing (including a peptide gluten intolerance test, food sensitivity test, stool test, nutrient test, and a test to confirm leaky gut). The program is completely personalized with 1:1 support to address the root cause of your autoimmunity and heal your chronic illness once and for all!

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