Category: Mindful Eating

Hey Snack Loving Friends who are searching for gluten free snacks,

For those of you that don’t know me, my name is Lacy, and I’m a registered dietitian and owner of Mindful Vending (a dietitian owned and operated healthy vending company). In our vending machines, we provide all kinds of nourishing snacks including some of the healthiest gluten free snacks.

This site contains affiliate links (See full disclosure here.)

As the owner of Mindful vending, it is my job AND passion to search for the healthiest packaged snacks available. I am constantly looking for snacks to meet a variety of needs. If it is our there, I want to find it!

Since I have to keep a healthy snack database for my company anyway, I thought it might be helpful to share my snack lists here as well. So browse all the categories and find the snacks that best fit with your needs and wants. Happy snacking!

Lacy Ngo, MS, RDN, the owner of Mindfulness in Faith, LLC, is one of the top experts in faith-based mindfulness and nutrition. Ngo is the author of several books including The Nourishing Meal Builder,  The Nourishing Meal Builder: the Gluten-Free, Dairy-Free Edition, Faith, Mindfulness, & Nutrition, and Mindfulness in Faith and Freezer Meals.

So here they are… (Scroll down to read the fifth post in this series, Dietitian Approved HEALTHY Gluten Free Snacks)

• Dietitian Approved Healthy Gluten Free Snacks (This Post!)
• Healthiest Chips and Crackers According to a Dietitian
• Top On-the-Go Omega-3 Snacks
• The Best Nutrition Bars and Protein Bars
• Dietitian Approved Fiber Rich Snacks
• Best On-the-Go Protein Snacks
• Dietitian Approved Nut-Free Snacks
• Top Whole Grain Packaged Snacks
• Dietitian Approved Antioxidant Snacks
• Dietitian Approved Fruit and Vegetable On-the-Go Snacks
• The Best On-the-Go Probiotic Snacks According to a Dietitian
• The Healthiest Non-perishable Packaged Entrees According to a Dietitian

Why Eat Gluten Free Snacks?

If you have Celiac disease or a gluten sensitivity, you will want to avoid gluten, but just because something is gluten free, doesn’t make it nourishing. That is why I made this list of HEALTHY gluten free snacks.

A Note for those who do not have Celiac disease or gluten sensitivity

When it comes to healthy, variety is key. We can become sensitive to foods by overeating them. This goes for whole grains (which contain gluten) as well.

Whole grains are a superfood. They are a great source of fiber, vitamins, and minerals, especially B vitamins. In fact, when I was teaching nutrition at a university, I use to tell my students, “If you get a question asking you to name a good source of a vitamin or mineral, and you can’t remember a food source, you have a good chance of getting the answer correct if you say whole grains. That is how nutrient packed whole grains are”.

Here is the thing though. Remember variety is key, and this goes for whole grains as well. This is why it is a good idea to eat a variety of grains instead of only eating whole wheat. In the American diet, we are not getting much variety when it comes to grains. We eat pasta, sandwiches, wraps, pizza, and buns…all of those are predominantly made of wheat in America. So try mixing things up. Eat whole wheat pasta one day and brown rice or quinoa the next, then the next day maybe eat a lettuce wrap or zoodle pasta instead.

It is a good idea to eat a variety when it comes to snacking as well. So some days, you may want a whole grain snack and other days you may go for what free and gluten free snacks.

*Remember the recommendations in the above paragraphs are for people who are NOT gluten sensitive or do NOT have Celiac disease. If you have Celiac disease or are gluten sensitive, you should avoid gluten all together.

Healthy Gluten Free Snacks

Popcorners

Popcorners are a tasty little alternative to the classic chips and are probably one of the most popular chips in our dietitian owned and operated vending machines. They have a simple ingredients list and are gluten and nut free. Yellow corn is the first ingredient in these low calorie, baked popcorn chips. Like all the gluten free snacks on this list, they have 0 trans fat.

Beanfields

Beanfields might be my favorite chip. They have 4 gm of protein and 4 gm of fiber per serving so you will feel full for longer after eating these chips. Due to the filling nature of these chips, they can aid in weight loss as well. They have a simple ingredients list with the first ingredient being antioxidant-rich black and white beans. These chips are gluten free, have less than 1 gm sugar, and 0 trans fat. Beanfields come in lots of flavors. Nacho is probably the most popular, but my favorite is the Pico De Gallo.

Benefits of Polyphenol Antioxidants found in black and white beans:

• Prebiotic (good bacteria in the gut feeds on prebiotics)
• May reduce the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Mega Omega Power Up Trail Mix, High Energy Power Up Trail Mix, and Goji Power Up Trail Mix

If you see a trail mix with Omega-3 in the title you can bet that walnuts are probably in them. The Mega Omega Per Up mix contains a mixture of standout ingredients which include walnuts, almonds, cranberries, pumpkin seeds, and dried mango. Although only one of their trail mixes mentions Omega-3s in the name, many of their mixes actually have Omega-3- rich walnuts. The High Energy Trail mix contains walnuts, dried bananas, cashews, dried papaya, cranberries, dried pineapple, and dried coconut chips, and the Goji Power Up Trail mix contains walnuts, cranberries, pumpkin seeds, cashews, goji berries, and coconut. With ingredients like these, these trail mixes are great sources of protein, antioxidants, healthy fats, and of course Omega-3s. According to the Power Up website, all their products are gluten free as well.

Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:

• Supports brain function, focus, and attention
• May reduce the risk of Alzheimer’s and Dementia
• Provides immune support
• Have Anti-inflammatory properties
• May improve mood, depression, stress, and anxiety
• May reduce the risk of cancer
• Reduce the risk of heart disease and stroke
• May reduce joint pain and arthritis inflammation
• Aids in addiction recovery

Carrington Farms Organic Flax Chia Blends Go Pak

These Carrington Farms Organic Flax Chia Blends Go Paks are so cool! They are little packs of standout ingredients like flax seeds and chia seeds that you can take with you anywhere. They are a great source of fiber, antioxidants, minerals, and Omega-3s! You can eat them alone or better yet add them to your food anywhere! These gluten free snacks are fantastic additions to yogurt, oatmeal, salads, smoothies, and even ice cream. Since they are filling they can aid in weight loss as wel.

Did you know that According to research, Omega-3s:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Help with mood and mood disorders like depression, anxiety, and stress
• Reduce the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Along with all the benefits of Omega-3s mentioned above, foods with antioxidants also:

• Supports brain function, focus, and attention
• May reduce the risk of Alzheimer’s and Dementia
• Provides immune support
• have Anti-inflammatory properties
• May improve mood, depression, stress, and anxiety
• May reduce the risk of cancer
• Reduce the risk of heart disease and stroke
• May reduce joint pain and arthritis inflammation
• Aids in addiction recovery

All Made Good Products

Made Good is an allergy friendly company. Their products are organic, whole grain, and low in sugar. This company makes delicious products for those looking for a whole grain snacks that are wheat free, gluten free, and nut free.

All Enjoy Life Products

All Enjoy Life products are made in an allergy friendly factory. They are free of many common allergens such as wheat, nut, soy, egg, dairy, gluten, and more. The Enjoy Life Chewy Bars and the Enjoy Life Seeds and Fruit Mix have a variety of healthy ingredients such as pumpkin seeds, flax seeds, and organic oats. (The ingredients vary among products.)

Whisps

Whisp are such a unique snack that has a lot going for it. They are baked instead of fried, have zero sugar, 10 gm. protein per serving, and made from one simple ingredient: cheese. They are also a good source of calcium. They are gluten free and nut free. The cons are that they are high in sodium and calories compared to other snacks.

Rhythm Superfood Chips

Rhythm Superfood chips are Gluten free chips made out of filling vegetables and fruit. In fact, the first ingredient is a fruit or vegetable! Star ingredients on their simple ingredients list are foods like kale, turmeric, bell pepper, beets, and cauliflower. They are dried chips, not fried and contain nutrients like protein, fiber, vitamins, and minerals, and antioxidants.

Regularly incorporating Turmeric in your diet has many benefits:

• May repair the gut lining
• Have Anti-inflammatory properties
• Enhance anti-bodies and immune cells
• May reduce the risk of cancer
• May improve mood, depression, stress, and anxiety
• Supports brain function, focus, attention
• Reduce the risk of heart disease and stroke
• May help with joint pain/Arthritis
• Reduce the risk of Alzheimer’s

Benefits of Antioxidant Rich Foods include:

• Supports brain function, focus, and attention
• May reduce the risk of Alzheimer’s and Dementia
• Provides immune support
• Anti-inflammatory
• May improve mood, depression, stress, and anxiety
• May reduce the risk of cancer
• Reduce the risk of heart disease and stroke
• May reduce joint pain and arthritis inflammation
• Aids in addiction recovery

Dirt Kitchen

I am super excited about this snack! They are made out of simple ingredients with the first ingredient being dried vegetables! Some of the flavors include: Green Beans + Roasted Almonds with Lemon + Butter +Garlic Seasoning and Zucchini + Roasted Chickpeas + Pistaccios with Sea Salt + Black Pepper. These Dirt Kitchen snacks are high in filling protein and fiber, and are gluten free.

Kind Fruit Bites

Kind Fruit Bites are bite sized bites made with real fruit! They have a simple ingredients list with no fruit juice and no concentrates! They also contain no added sugar and are gluten free!

Skinny Pop

Popcorn is such a yummy, classic snack, and Skinny Pop is also nut free and gluten free. Skinny Pop is made with simple ingredients with the first ingredient being whole grain. Plus Skinny Pop is a great source of filling fiber and low in calories; therefore, eating Skinny Pop may help in weight loss.

Bada Bean Bada Boom

Bada Bean Bada Boom is one of my favorite snacks! Seriously, these snacks made from Broad beans are soooo delicious! Whenever I give a sample to friends and family, their faces and reactions read like ‘whoa, what is this glorious snack, and where can I get more!?!?!’ Bada Bean Bada Booms have 7 gm protein and 5-6 gm fiber as well as essential vitamins and minerals in each serving. They are made from simple ingredients with the first ingredient being broad beans. These crunchy snacks are low in calories and gluten free. You can get them pre-packaged in 100 calorie snack packs, and these are 100 calories that are actually filling so they can aid in weight loss. Broad beans also have immune boosting, heart healthy antioxidants as well!

Here is another interesting tidbit about broad beans:

Though research is limited, some small studies have shown that Levodopa found in broad beans (also called fava beans) may help with symptoms of Parkinson’s disease. But if you have Parkinson’s, it is important to talk with your doctor before eating foods in excess that contain Levodopa. You should continue to take medications per your doctors advice as well. Keep in mind, you could overdo it if you are taking medications and eating Levodopa rich foods. This excess could cause dyskinesia in Parkinson’s patients.

Wonderful Pistaccios

Pistaccios: lower in calories compared to other nuts, and high in protein, healthy fats, fiber, antioxidants, vitamins (especially B6), and minerals. With nutrients like these, these gluten free Pistaccios are a fantastic snack option!

Antioxidants:

• Support brain function, focus, and attention
• May reduce the risk of Alzheimer’s and Dementia
• Provides immune support
• Have Anti-inflammatory properties
• May improve mood, depression, stress, and anxiety
• May reduce the risk of cancer
• Reduce the risk of heart disease and stroke
• May reduce joint pain and arthritis inflammation
• Aids in addiction recovery

North Coast Probiotic Apple Sauce

I love that these North Coast Probiotic Apple Sauce come in little easy-to-carry applesauce pouches, BUT…

my two favorite things about the North Coast Probiotic are:

1. The first ingredient is apples
2. North Coast Probiotic has, you guessed it, probiotics.

North Coast Probiotics has a few other things going for them as well. They are gluten free and nut free, made with simple ingredients, and are a good source of vitamins, minerals, and fiber. Plus they contain zero added sugar and zero trans fat.

According to Research Probiotics May:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• Help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

Think Jerky

When you have a nut allergy, finding a non-perishable protein product that you can eat on-the-go can sometimes be tricky. Fortunately, Jerky is a fantastic protein source that you can carry with you! Think Jerky is my favorite Jerky brand right now. Their Beef Jerky is made with grass-fed beef, and their Turkey Jerky is made with free-range turkey. Think Jerky also has no added nitrates/nitrites, no added antibiotics, and no added hormones, and Think Jerky is gluten free as well! But my favorite thing about the Think Jerky is the taste. They have some of the most delicious flavors I have ever tasted! Think Turkey Jerky is in several of our healthy vending machines, and let me tell you, we have to re-stock this Jerky regularly!

One thing you want to be aware of is that Jerky tends to be higher in salt. So you will want to take that into consideration. However, the higher salt content can be beneficial for athletes.

Jerky as a Sodium Replacement for Athletes

Athletes who have competed or trained for over an hour should begin replenishing their electrolytes, especially sodium content. When we sweat, we lose water AND salt. We know that lack of water can be dangerous so we often make sure we are drinking plenty of water during an athletic performance. However when you replenish the water in your body WITHOUT replenishing the salt in your body, the sodium content in your body becomes diluted. So the problem is not only that you lost sodium in your sweat, but also that the sodium-to-water ratio becomes out of balance as you drink more and more water. This is called hyponatremia.

Unfortunately symptoms of hyponatremia are similar to symptoms of dehydration so someone may think they are dehydrated and drink more water when, in fact, they are actually experiencing symptoms of hyponatremia. Drinking more water WITHOUT sodium makes the hyponatremia worse. Symptoms of hyponatremia includes dizziness, lethargy, thirst, headache, nausea, cramps, irritability, and in severe cases even coma and death. Notice the similarity of the symptoms to the symptoms of dehydration. The take home message is that water is crucial! We should drink water throughout any athletic event no matter how long the event. However, if the athletic even is over an hour, we should be replacing our electrolytes (like salt and potassium) as well.

That’s It Bars and That’s It Probiotic

That’s It bars are allergy-friendly, gluten free snacks made with real fruit. In fact, That’s It bars are made with fruit…and that’s it! They have zero added sugar so all for the sweet flavors come from the fruit. You can also get That’s It Bars with added probiotics as well.

According to research, probiotics may:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• May help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

That’s It Truffle

That’s It also makes a Gluten Free Truffle. The Truffle is made with 64% dark chocolate (antioxidants), real fruit, and simple ingredients. Fruit is listed as the first ingredient. That’s it Truffles contain only 4 gm added sugar and are nut free as well.

Kind Bars

Kind Bars have so many different varieties and each variety is unique so I am going to talk about a few of them separately. The Kind Nut Bars are full of protein-rich nuts, fiber, and antioxidants. In fact, the first ingredient is nuts so Kind Bars are a good source of healthy fats. These filling bars are low in sodium and sugar compared to a normal candy bar. One con is that these bars have a small amount of added sugar.

Kind Healthy Grains, Kind Breakfast Bars, and Kind Kids

Although nutrients vary, the Kind Healthy Grains, Kind Breakfast Bars, and Kind Kids have similar beneficial nutrients. They are 100% whole grain and often include super grains like quinoa and oats. The first ingredient will be some kind of whole grain like oats, for example. They are gluten free, have zero trans fat, and rich in filling fiber. One of the cons is that most of these bars have some added sugar, although less than a traditional candy bar.

Benefits of Antioxidants

• May reduce the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Kind Breakfast Probiotic Bar

Kind Bars also make a Kind Breakfast Probiotic Bar. These bars are also whole grain and full of filling fiber. They do have some added sugar, but not as much as traditional candy bars.

According to research, probiotics may:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• Help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

Hippeas

By far, these are my kid’s favorite snack. They actually cheer when I tell them that I have packed Hippeas in their lunch box. Seriously…they cheer out loud! Hippeas are Gluten free and nut free, and they are a good source of fiber and protein. The main ingredient is chickpeas on their simple ingredients list. They are low in calories and yet filling which means…you guessed it… they can aid in weight loss.

Chickpeatos

Chickpeatos are another snack made from chickpeas. They are low in calories and yet packed with protein. Therefore, you will feel full for longer, which can help with weight loss. They have a simple ingredient list with the first ingredient being chickpeas. Chickpeatos are gluten free and have 0 sugar, added sugar, and trans fat.

Wild Planet Tuna Pouches

Wild Planet Tuna is a great source of protein and DHA and EPA Omega-3s. Tuna by Wild Planet also comes in single serving packets and are wild caught. They have a simple ingredients list with the first ingredient being low mercury tuna. The protein helps with satiety, which can aid in weight loss. According to the Wild Planet website, they do not use gluten of any form in their products.

Primal Kitchen Collagen Nut and Seed Bar

The Primal Kitchen Collagen Nut and Seed Bars are a good source of fiber, protein, and collagen and are low in sugar. The have a simple ingredients list and are gluten free. The only con is that they have some added sugar although they are still relatively low in sugar.

Primal Kitchen Protein Bars

Primal Kitchen Protein Bars are a good source of protein, and Omega-3s. They are gluten free, low in sugar, and have a simple ingredient list. Their standout ingredient is the Omega-3 rich Flaxseed. (Ingredients may vary between flavors). They are also grain free and cage free.

Possible Benefits of Omega-3s:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Biena Chickpea Snack

This protein and fiber-rich snack has zero sugar (the original flavor), zero trans fat, and is gluten free. Biena Chickpeas are made of simple ingredients with the first ingredient being chickpeas. This filling snack is also a good source of folate and magnesium.

The Good Bean Chickpeas

The Good Bean Chickpeas snack is another super satisfying chickpea snack. They have a simple ingredients list with the first ingredient being chickpeas. These gluten free chickpeas are also a good source of protein, vitamin E, and magnesium. They are a nice filling snack with only 1 gm of sugar.

Zing Bars

One of my favorite things about Zing Bars is that they are developed by a registered dietitian. They have all natural ingredients and are a good source of protein, fiber, prebiotics, and antioxidants. Zing Bars are gluten free and have zero added sugar or trans fat. Because Zing Bars are filling, they may help with weight loss.

Benefits of Antioxidants:

• May reduce the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Health Warrior Chia Bar

These bars are packed with nourishing ingredients. The star ingredient and first ingredient on their simple ingredients list is the chia seed. Health Warrior Chia Bars are a good source of Omega-3s, fiber, antioxidants, and minerals. They are only 100 calories and yet extremely filling for two reasons. One, they are a good source of fiber, and two, they absorb water. Health Warrior Chia Bars are gluten free, low in sugar, and have zero added sugar and trans fat.

Below are a few possible benefits (according to research) of the nutrients found in Health Warrior Chia Seed Bars:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Oatmega Bars

These Oatmega Bars have Omega-3s, but not just any Omega-3s…DHA and EPA Omega-3s! They are high in grass-fed whey protein, fiber, vitamins, and minerals, and low in sugar. Thanks to the protein and fiber, these Omega-3 bars are filling; thus, aid in weight loss. Oatmega Bars are also certified gluten free.

Benefits of Omega-3:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Raw Crunch

These Raw Crunch bars are fantastic! Their simple ingredients list is full of organic whole foods like Omega-3-rich flaxseeds and pumpkin seeds. They are gluten free and grain free, and low in sugar.

Possible benefits of Omega-3s:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Emeralds Almonds, Walnuts, and Cherries

Any product with Walnuts is going to be a good source of Omega-3. Walnuts also have anti-inflammatory properties. I picked this particular product because not only does it have Walnuts, but this mix is one of the tastiest I have tried. These Emeralds have a simple ingredients list and 0 mg sodium. I also like that these filling snacks come in pre-portioned 100 calorie packs so they can aid in weight loss as well. They are also a good source of protein, vitamins, minerals, healthy fats and antioxidants as well. According to the packaging, Emerald Nuts are certified gluten free.

Below are a few possible benefits (according to research) of the nutrients found in Emeralds Walnuts, Almonds, and Dried Cherries:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Baked Lays

This one made the healthier chips and crackers list because they are baked instead of fried. Regularly eating fried foods increases your risk of chronic diseases like heart disease, stroke, some cancers, and diabetes. So you can see why the baked options are a better choice. Baked Lays also have less calories than fried chips and are gluten free. The variety of flavors is nice as well.

The Cons

Baked Lays have less nutrients, fiber, and protein compared to some of the other products on this list.

Mary’s Gone Crackers

Next of our list is the Mary’s Gone Crackers. These crackers have a simple ingredients list including standout ingredients like flaxseed, quinoa, and the first ingredient listed, whole grain brown rice. What you get from eating these crackers: omega-3, antioxidants, protein, fiber, and B vitamins. What you don’t get: gluten, sugar, added sugar, and trans fat. They are also completely nut free! These baked (not fried) nutrient-dense crackers will also leave you feeling full and satisfied and aid in weight loss (thanks to the protein and fiber).

Possible benefits from the nutrients in Mary’s Gone Crackers:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Way Better Sprouted Tortilla Chips

The star ingredients of the Way Better Sprouted Tortilla Chips are flaxseed, chia seeds, quinoa, and beans. These chips are 100% whole grain and gluten free! When you eat Way Better chips, you’re getting plant-based omega-3s, antioxidants, B vitamins, and potassium. And because of the fiber, you will feel fuller than you would just eating the common chip. These chips have a simple ingredients list, zero sugar, zero trans fat, and less calories and sodium than many standard chips. Bonus for anyone with a nut allergy, Way Better chips are manufactured in a nut-free facility!

Below are a few possible benefits (according to research) of the nutrients found in Way Better Sprouted Tortilla chips:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

A few cons:

These chips are baked first then fried for a short the in sunflower oil, and they are more expensive than the standard chip.

Skinny Dipped Almond

Skinny Dipped Almonds, oh, how I love thee. They are the perfect combination of antioxidant-rich dark chocolate and almonds. They have less sugar than other candies and no added sugar at all. The first ingredient of this filling snack is almonds. Skinny Dipped Almonds are also a great source of protein and healthy fats, and I love that you can get these gluten free snacks in a mini 60 calorie pre-portioned snack as well.

Antioxidant Benefits Include:

• May decrease the risk of cancer
• Have anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stres

My Super Pops

These whole grain pops are made from star ingredients like Flax, Quinoa, sunflower, and chia. Flax, Quinoa, and Chia contain heart healthy, disease fighting antioxidants. Plus, flax and chia seeds are a good source of plant-based ALA Omega-3s. And remember, the Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!! My Super Pop also have zero sugar and are also nut free and gluten free snacks.

Note Omega-3s:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

And Antioxidant Benefits Include:

• May decrease the risk of cancer
• Have anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Lifeway Kefir

Lifeway Kefir is a gluten free probiotic and protein-rich drink. My kids like the strawberry flavor and like to drink it in the car on the way to school. Lifeway Kefir has a simple ingredients list with the first ingredient being milk.

According to research, Probiotics:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• Help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

Poshi Marinated Vegetables

Poshi Marinated vegetables are next on the gluten free snacks list. Vegetables are sometimes not the most portable snack..unless you get these A-mazing Poshi Marinated Vegetable Snack packs! These snacks are gluten free, low in calories and made of simple ingredients with the first ingredient being, you guessed it, vegetables! They have zero added sugar, zero sugar, and zero trans fat. My favorite is the marinated artichoke hearts!

Go Raw Flax Snax

These little Go Raw Flax Snax crackers are super stars! They have a simple ingredients list with the first ingredient being their standout ingredient: Omega-3 flaxseeds! Go Raw Flax Snaxs are a good source of protein and fiber and have zero added sugar. They are gluten free, and nut free, and prepared by drying instead of frying!

Did you know the Omega-6 to Omega-3 ratio in our diet should be around 1:1? The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!!

Possible benefits of Omega-3s:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Awesome Granola

Awesome Granola is gluten free, nut free, egg free, soy free, and wheat free. The first ingredient in this allergy-friendly, fiber snack is whole grain oats. This granola would pair perfectly with antioxidant, vitamins, minerals, and fiber-rich fruit and probiotic and protein-rich yogurt to make the ultimate nourishing and filling snack.

You Love Fruit and You Love Veggies Fruit Leather

You Love Fruit and You Love Veggies is a fruit and vegetable leather made with 100% fruit and veggie pulp. In fact, the first ingredient on their simple ingredients list is either a fruit or veggie. Besides fruits and vegetables, some of their products even have chia seeds! They are gluten free and nut free and have no added sugar. They are a good source of fiber, vitamins, minerals, and antioxidants.

Antioxidant Benefits Include:

• May decrease the risk of cancer
• Have anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Don’t Go Nuts

Don’t Go Nuts is a fun kid-friendly nut free company. Their products include plant-based protein spreads (great alternative to peanut butter) and whole grain snack bars. Along with being nut free, Don’t Go Nuts are gluten free as well.

Simple Mills Sprouted Seed Crackers

These Simple Mills Sprouted Seeds Crackers have so many super seeds in them like flax, sunflower, hemp, and chia, and they are a good source of protein, fiber, Omega-3, antioxidants, and Vitamin E! They are also a great gluten free snacks!

Research Backed Benefits of Omega-3 and Antioxidants:

• May help with joint Pain/arthritis
• Has anti-inflammatory properties
• May help with ADD/ADHD symptoms
• May improve energy levels/ fatigue
• Helps with mood and mood disorders like depression, anxiety, stress
• Reduces the risk of heart disease
• Improve Gut microbial health and gut inflammation
• May reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Aids in addiction recovery

Farmhouse Culture Kraut Krisp

Farmhouse Culture Kraut Krisp are made from sauerkraut. In fact, the first ingredient on their simple ingredient list IS sauerkraut. These chips are gluten free and have 0 sugar, added sugar, and trans fat. They have about 2 gm of fiber per serving and are nut-free, but the biggest things going for the Kraut Krisp is that they contain 1 billion CFUs of probiotics (specifically the Bacillus Coagulans GBI-30).

According to research, probiotics may:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• Help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

GoGo Squeeze

GoGo Squeeze is a nut free and gluten free product made with 100% real fruits and vegetables (fruits or vegetables are the first ingredient). They have a simple ingredients list, contain no added sugar, and are a good source of fiber!

Doctor in the Kitchen Flackers

The star ingredient in these 100% whole grain Flackers is the Flax Seeds. Nutrients in these crackers include ALA Omega-3, antioxidants, B vitamins, and Potassium. And with 6 gm of fiber and 4 gm of protein, these flackers are going to help you feel full. They are also baked, not fried; have only 1 gm of sugar; and have 0 added sugar and trans fat. They are also gluten free!

Because these Flackers have many of the same ingredients as the Way Better Tortilla chips, they also have some of the same possible benefits:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

The Omega-6 to Omega-3 ratio in our diet should be around 1:1. The ratio in the American diet is closer to 16:1 or higher. So the take home message is EAT MORE OMEGA-3s!!

Larabars

Larabars have a simple ingredients list with the first ingredients being nuts and seeds. They are a good source of filling fiber and proteins; therefore, they may aid in weight loss. They contain vitamins, minerals, and antioxidants and the walnut varieties have plant-based Omega-3s. Larabars are gluten free and have zero trans fat. By the way, the Mint Chip Brownie flavor is one of my husbands favorite bars of all time.

88 Acres

I love 88 Acres for people with or without a nut allergy. They are made in a nut free and gluten free facility. These bars are made out of seeds like flax (rich in Omega-3), pumpkin, and sunflower instead of nuts. They have a simple ingredients list and are a good source of protein, fiber, vitamins, minerals, healthy fats, and antioxidants.

The Cinnamon and Oat Seed bar also contains cinnamon, which is anti-inflammatory and anti-bacterial, and the Ginger Apple See bar contains ginger, which is anti0inflammatory.

Possible Benefits are Some of the Ingredients in 88 Acres:

• May help with mood disorders like depression, anxiety, stress
• May improve energy levels/ fatigue
• Promote a healthy immune system
• May improve GI Inflammation
• Aid in addiction recovery
• Promote healthy gut bacteria and bacteria balance.
• Has anti-inflammatory properties
• Aid in Digestion
• Promote healthy digestion
• May reduce joint pain and arthritis inflammation
• Reduce the risk of heart disease and stroke
• Help you feel full after eating; thus, helps with satiety and weight loss
• Protects against diabetes
• May help with ADD/ADHD symptoms
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May improve memory
• Has cancer fighting properties

Beanito

Beanitos are very similar to Beanfields. They are made out of simple ingredients with the first ingredient on the label being beans. Beanitos are high in filling protein and fiber so they can aid in weight loss. They are gluten and nut free and are low in sugar, have 0 added sugar, and 0 trans fat.

Benefits of Polyphenol Antioxidants found in black and white beans:

• Prebiotic (good bacteria in the gut feeds on prebiotics)
• May decrease the risk of cancer
• Has anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Lenties

Lenties are such a unique and tasty nut free and gluten free snack. A serving has 8gm protein and 25% of your daily fiber. They have a simple ingredients list and are low in calories and sodium. Lenties are also a great source of iron and potassium. I like eating Lenties as a stand alone snack, but I also like using them as a crunchie salad or soup topping and their sweet Cinnamon Sugar flavor goes great on yogurt or ice cream.

The Cinnamon Sugar Flavor also has another standout ingredient besides Lenties, Cinnamon!

Benefits of Cinnamon Include:

• Antioxidant
• Anti-inflammatory
• Promotes a healthy immune system
• Anti-bacterial
• May reduce the risk of some cancers
• May improve mood, depression, stress, and anxiety
• Promotes brain Function

Tribe Hummus

Hummus is made out of the yummy Garbanzo beans (also called chickpeas). Garbanzo beans are a great plant source of protein and fiber so they are a super filling snack option. Eat Hummus with raw vegetables to get even more nutrients like vitamins, minerals, and fiber! Tribe is a fantastic gluten free hummus and it is manufactured in a nut free facility!

Chips and Pace Organic Salsa

Adding Salsa to a healthy chip like the nut free/gluten free Way Better Tortilla Chips is such a super easy and healthy snack option. Salsa or Pico De Gallo is loaded with vegetables, vitamins, minerals, antioxidants, and fiber. Look for a salsa with a simple ingredients list and no added sugar like the Pace Organic Salsa.

Vegetables

Diets high in fruits and vegetables have been shown to reduce the risk of all sorts of diseases and conditions like Alzheimer’s, Dementia, heart disease, stroke, and cancer. In fact, the diets of people who live in the Blue Zones mostly consist of beans, legumes, fruits, vegetables, and whole grains. Blue Zones are defined as areas or regions that have lower rates of chronic disease and have reported higher satisfaction with their quality of life and well-being. So if we want to have a diet that more closely resembles the Blue Zones, we should be incorporating more vegetables (and fruits, whole grains, and legumes) into our meals AND snacks! Raw vegetables make great on-the-go gluten free snacks and nut free snack. You can pair them with hummus to get some added protein!

Fruit

Okay, I know this is not a packaged snack and may seem like a no brainer, but I can’t write a post about healthy gluten free snacks without including natural simple whole foods like fresh fruits and vegetables. Fruits and vegetables are about the healthiest snack you can get! Fruits are packed with antioxidants, vitamins, minerals, and filling fiber. Plus, fruits are low in calories so eating fruits can aid in weight loss.

Antioxidants have so many benefits:

• May decrease the risk of cancer
• Have anti-inflammatory properties
• Promotes a healthy gut
• Reduces the risk of heart disease and stroke
• May reduces cognitive decline and the risk of Alzheimer’s Disease, Dementia
• Helps with mood disorders like depression, anxiety, stress

Fage Yogurt and Fruit

When you add gluten free Fage yogurt to your fresh fruits, you are getting all of the above benefits or fruit PLUS probiotics and protein! Talk about the ultimate gluten free snacks.

And Remember, according to research probiotics may:

• Support Digestive heath
• Support immune function
• Have anti-inflammatory properties 
• Help with mood and mood disorders like depression, anxiety, stress
• Reduce cognitive decline and the risk of Alzheimer’s and Dementia
• May aid in addiction recovery
• Promote a healthy heart

Take Home Message

Diets rich in antioxidants, Omega-3, probiotics, fiber, vitamins and minerals have been linked to reducing the risk or alleviating the symptoms of a multitude of conditions like:

• Heart Disease & Stroke
• Diabetes
• Inflammation
• Rheumatoid Arthritis
• Fibromyalgia
• GI Problems like bloating, distention, stomach pain, cramps, constipation, diarrhea, GERD, heartburn & gas
• IBS, IBD, & SIBO
• Migraines & headaches
• Fatigue
• Frequent colds and illnesses
• Alzheimer’s and Dementia
• Autoimmune Diseases
• Mucus drainage and phlegm
• Allergies
• Lack of brain focus and attention
• Memory problems
• Joint Pain
• Hormone Imbalance
• Mood disorders like depression, anxiety, and stress
• Acne
• Insomnia
• Inability to lose weight
• Crohn’s disease
• Lupus
• Celiac disease
• MS
• Parkinson’s

These nutrients are found in many of the snacks listed above as well as in wholefoods like whole grains, vegetables, fruits (make sure to include berries), nuts, seeds, fermented vegetables, kefir, kombucha, miso, kimchi, sauerkraut, yogurt, lean meats, and fish (especially salmon and tuna). Make sure you are eating these wholefoods regularly to get the most out of your diet. You can find out how to incorporate more of these nutrients into your meals in The Nourishing Meal Builder: The Gluten-Free, Dairy-Free Edition.

Lacy Ngo, MS, RDN, the owner of Mindfulness in Faith, LLC, is one of the top experts in faith-based mindfulness and nutrition. Ngo is the author of several books including The Nourishing Meal Builder,  The Nourishing Meal Builder: the Gluten-Free, Dairy-Free Edition, Faith, Mindfulness, & Nutrition, and Mindfulness in Faith and Freezer Meals.

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