Nutritious Snack Swaps for Celiac Awareness Month

TUESDAY, MAY 12, 2015


May is Celiac Awareness Month and it’s important to raise awareness about sensitivity to gluten and ways to modify your diet without sacrificing taste and nutrition. Gluten is present in many common foods such as bread, pasta and cereal as well as popular snack foods including cookies and crackers.[1] The good news is that there are plenty of great-tasting naturally gluten-free foods.

What is gluten?

Gluten is a protein found in grains such as barley, wheat and rye, and some people may avoid gluten due to celiac disease, gluten-sensitivity, or because of a lifestyle choice.

What foods are naturally gluten free?

The good news for people who need to avoid gluten is that there are so many healthy, naturally gluten-free foods. Here are just a few examples of entire food groups that fit the bill that are also foods that the Dietary Guidelines for Americans advises us to eat more of:

  • Vegetables
  • Fruit
  • Seafood such as salmon (great for omega-3s) and oysters (great for zinc)
  • Lean poultry
  • Tree nuts such as pistachios
  • Plain low-fat or non-fat milk and yogurt

How to get started

Try swapping out popular gluten-filled treats and add in-shell pistachios to your daily diet. Pistachios are a flavorful, nutrient-dense, portable treat with simple ingredients. Better yet, every one-ounce serving contains six grams of plant-powered protein and three grams of fiber, which may help keep you full longer so you aren’t tempted to reach for overly processed snacks to satisfy cravings between meals.[1]

Whether you’re munching on a handful of in-shell pistachios or pairing them with your other favorite gluten-free foods, pistachios are a crave-able and nutritious snack nut for any healthy snacking occasion, gluten-free or not. Check out these three pistachio pairings that everyone can enjoy:

In-shell pistachios + organic yogurt + blackberries + honey + green tea


In-shell pistachios + mandarins + goat cheese + sparkling water


In-shell pistachios + strawberries + dark chocolate + chamomile tea


[1] U.S. Department of Agriculture. National Nutrient Database for Standard Reference, Release 26.
[1] American Diabetes Association. “What Foods Have Gluten.”
[1] U.S. Department of Agriculture. National Nutrient Database for Standard Reference, Release 26.