Coeliac Safe Snacks: The Best Gluten-Free Options You Can Trust

Coeliac disease is an autoimmune disorder where your immune system attacks your own tissues when you ingest gluten, leading to inflammation and damage to the small intestines. This harms your gut and prevents your body from properly absorbing nutrients, as well as causing symptoms like diarrhoea, stomach aches, bloating, flatulence and indigestion, just to name a few. Gluten is often hiding in many different foods, some of which are probably your favourites, so it can often be hard to dodge. In this guide, we will show you trusted, coeliac-safe snacks for you to enjoy without any worry of being glutened (if you know, you know).

What does “Coeliac Safe” Really Mean?

Some people choose to follow a gluten free diet or do so due to avoid discomfort due to an intolerance, but for those with coeliac disease, consuming gluten can cause serious harm to the body. Gluten is a dietary protein found in 3 types of cereal, wheat, barley and rye. Any foods containing these cereals (like pasta, cakes, breads and certain sauces) are unsafe to those with coeliac disease. Even the slightest digestion of gluten can wreak havoc, which is where cross contamination comes in. A product being gluten free doesn’t necessarily mean that it is suitable for those with coeliac. Products manufactured in a facility that handles gluten are not safe for those with coeliac disease, even if an allergen clean takes place between products; the risk of cross contamination is too high.

Gluten-Free VS Coeliac Safe:

Gluten Free – The product doesn’t contain gluten in its list of ingredients.

Coeliac Safe – The product doesn’t contain gluten and is manufactured in a completely gluten free facility.

How to Check if a Snack is Truly Coeliac Safe

If you’re newly diagnosed coeliac or are shopping for a friend who is gluten free, here are the most important things to look out for:

Check Your Labels

First things first, check your ingredients. It is a legal requirement for brands to disclose in bold if any of the 14 major allergens (1 of which is gluten) are included in any of their ingredients. Usually printed on the back of pack, make sure you give your packaging a good read before consumption.

“May Contain” Warnings

Some products may declare that they are gluten free, but they still may not be suitable for those with coeliac. Usually placed under the ingredients is a “May Contain” warning. This means that these allergens could be present at time of production, making them unsafe for people with coeliac disease if they may contain gluten. Similar to those who are severely allergic to nuts, who can’t eat products with a “May Contain Nuts” statement.

Certifications

The two most popular certifications are the Crossed Grain Trademark and the Gluten Free Accreditation.

The Crossed Grain Trademark is used on pre-packed products that are certified gluten and coeliac friendly by Coeliac UK. This is an internationally recognised symbol that allows customers to quickly identify products that are safe for them.

The Gluten Free Accreditation is used by food venues across the UK to show dedication in following strict standards, processes and training to guarantee their gluten free food is reliable for those following a strict gluten free diet. There are more than 2,500 food venues with this accreditation in the UK.

If a product or premises doesn’t have these symbols, it doesn’t mean that they are unsafe for those with coeliac, it could simply mean they haven’t applied for this accreditation yet or are awaiting approval.

The Best Coeliac Safe Snacks You Can Trust

YuBi Protein Bars

Low calories, low sugar, 10g of protein and manufactured in a completely gluten free and dairy free site. Available in 12 delicious flavours that will certainly satisfy your chocolate cravings! See them all here

 

Popcorn

Usually gluten free depending on toppings.

Nuts

In their pure form, nuts are a great gluten free snack. Peanuts, almonds, pecans, walnuts to name a few are normally gluten free, unless they are flavoured or processed.

Fruit

Naturally gluten free. Perfect for adding to desserts, popping in your bag or enjoying at your desk.

Rice Cakes

Brands like Kallo offer coeliac friendly and delicious rice cakes! Plain or covered in chocolate, whatever tickles your fancy!

Check out the Gluten Free Aisle

The gluten free aisle of the supermarket is a great place to find coeliac friendly snacks. Visiting health food stores can also be a gold mine! Unsure? Just ask a member of staff to help you find what you’re looking for.

Always check your labels to ensure products are suitable for your requirements.

Although frustrating, snacking with coeliac disease can be safe if you remember to thoroughly check your labels. Following fellow coeliacs online is a great way to be introduced to new recipes and products, whilst also relating to those with a similar lifestyle. Find the brands you can trust, figure out your favourites and have fun doing it!

Ready to give YuBi a try? Start here