WHAT is gluten?

Gluten is a protein that is commonly found in wheat, rye, and barley. It is the binding agent that keeps baked goods from falling apart. It provides stability and texture.

WHERE is gluten found?

It is found in most types of breads, cereals, baked goods, pastas, pizza and as an ingredient in many processed foods. Not all foods from the grain family, however, contain gluten. Examples of grains that do not have gluten include rice, corn, oats, buckwheat, millet, amaranth, quinoa, and teff.

WHEN is gluten a concern?

Gluten is the major cause of inflammation in the body because we eat so much of it! We eat more gluten in the form of wheat than any other food: 825 calories per day. Our ancestors did not eat any wheat and we have not evolved to do so. The gluten protein molecules are simply not digested completely by humans. Gliadin peptides (undigested molecules of gluten) remain in the gut and cause the epithelial cells of the small intestine to become more porous, causing increased intestinal permeability. This sequence of events results in Leaky Gut Syndrome, allowing large molecules of gliadin, bacteria, viruses, yeast and other toxins to enter the bloodstream causing chronic inflammation throughout the body.

When you first start the gluten-free diet, surviving the first two weeks can be tricky for many reasons, most of all, you are hungry! The diet is a process- substituting old favorites and traditions for new. Here are 12 gluten-free snacks 100 calories or less to ease the transition.

1 piece fresh fruit (5 grams fiber)

1/4 cup dried fruit (2 grams fiber)

15 almonds (2 grams fiber)

2-3 cups popcorn (2 grams fiber)

2 tablespoon hummus with 5 gluten free crackers (1 gram fiber)

1/2 ounce cheese with 9 gluten-free rice crackers

2 tablespoons guacamole with 1 cup Jicama slices (6 grams fiber)

1 tablespoon favorite dip with 1 cup sliced carrots, snap peas, red        peppers and/or celery

2 squares chocolate

2 gluten-free Chocolate Wafers (3 grams fiber)

2 gluten-free macaroons (2 grams fiber)

1/2 cup Greek yogurt with teaspoon honey





  1. October 26, 2010 at 6:22 am

    […] GLUTEN-FREE SNACKS 100 CALORIES OR LESS « Dr. Claudia Pillow's Blog […]

    • October 27, 2010 at 6:56 pm

      Thanks for the listing- a gluten-free diet has been shown to lessen the symptoms of arthritis.

  2. Water Pillow said,

    December 1, 2010 at 4:01 am

    Thanks for the great information ill try these gluten free snacks

    • December 1, 2010 at 8:26 am

      My favorite right now is the Greek Yogurt with local honey, cinnamon and flax seed meal- satisfying and healing.

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