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Essential gluten-free office snack ideas

Essential gluten-free office snack ideas

2 minute read time

Why do we need gluten-free snacks?

Workplaces across the UK are fuelled by snacks and treats and it is rare to find an office anywhere that doesn’t have a penchant for biscuits and cake.

But if you are one of the many people who suffer from gluten intolerance, a lot of the most common workplace snacks won’t do your gut any good at all. They might even lumber you with troublesome symptoms that could cost you your workday.

Read our list of healthy gluten-free snacks that will keep your tummy happy – without expanding your waistline.

What are the best gluten-free snacks?

If you want to stay fuller for longer and reduce those pesky snack cravings that distract you from your work, it is a good idea to choose foods with a low glycaemic index (GI), which won’t cause your blood sugar levels to spike and then crash.


These are a good source of slow-burning energy and you can top them with hummus or peanut butter for a deliciously healthy treat at any time of day.


These can be a healthy snack food, too, but that doesn’t mean you should head straight to the shop for a packet of salted or dry-roasted peanuts. Legumes like peanuts aren’t as rich in omega-3, iron and calcium as true nuts like walnuts, almonds, hazelnuts and macadamias. Try toasting these proper nuts in a dry pan to add extra flavour before taking them to work with you.


You might have noticed that bags of popcorn are now readily available in shops and supermarkets, but this gluten-free snack is much healthier if you make your own. You can pick up a bag of kernels cheaply at a wholefood store and then pop it in the microwave and add your own toppings before taking it to work with you. Try chopped herbs for a savoury twist or a little brown sugar and cinnamon for a sweet treat.


Chopping up some celery and carrot sticks before work is a quick and easy way to prepare a low-calorie, gluten-free snack. You can do the same with peppers or chop up some raw broccoli and cauliflower for more high-fibre finger food.

Further reading

If you’re not sure whether your workplace snacks are the cause of your gut problems, check out our blogs for help on diagnosing food intolerances and how they develop. We also have a number of case studies in which real people describe the experience of developing symptoms and overcoming them.

Help and support

If you often find yourself in a mid-afternoon slump in the office, the snacks listed above should help you. However, if you want to seek more help and advice about the signs of a food intolerance, speak to your GP to rule out any underlying conditions. After this, you could consider taking the yorktest Premium Food&DrinkScan to find out whether your diet is causing you problems.

yorktest define food intolerance as a food-specific IgG reaction
yorktest recommend that you discuss any medical concerns you have with a GP before undertaking a yorktest programme


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