Do you live for the satisfying taste of a decadent treat? If you have celiac disease (an intolerance to gluten, the protein in wheat), you know there are lots of limits on what you can eat. But the options for delicious wheat-free foods have also greatly increased in recent years.

Here are four safe gluten-free foods that can add some extra flavor into your week. (Remember to always double check labels for ingredients before you eat.)

Cereal: It's not just for breakfast anymore. Gluten-free hot cereals made from cream of rice or buckwheat can be a warm pick-me-up on a chilly winter afternoon. Cold gluten-free cereals also come in many varieties, including honey coated, peanut-butter flavored, or spiced with raisins, which can fulfill your craving for something crunchy and sweet. If you find a few cold cereals you like, mix different flavors and textures together and put in zip-lock bags for an easy, on-the-go snack.

Munchies: When you're craving chips or other crunchy munchies, you don't have to resist the urge as long as you read labels carefully and limit yourself to approved gluten-free food alternatives. Rice wafers, all-natural cornmeal tortilla chips, gluten-free nut chips, and air-popped popcorn can all be good choices. Some potato chips are also gluten-free, but it's important to double check this since every brand is different.

Candy: If you're looking for a sweet fix, consider snacking on a small handful of chocolate baking chips, peanut butter cups, Raisinets®, M&M'S®, or Jolly Ranchers®. Just double check all of the labels first, since the gluten-free status can change from brand to brand and from year to year, even among the same brand.

Ice Cream: Want to dig into a dish of ice cream? Luckily many options are gluten free. For instance, Dairy Queen advertises no gluten in their vanilla and chocolate soft serve, as well as some gluten-free prepackaged treats. Just ask about the risk of cross-contamination, which always exists, and be sure to skip the cone. You can also find gluten-free ice creams in the health food section of your local supermarket or health food store, so you can indulge safely wherever you are.


Advice to Go
If you want to know more about gluten-free foods on the go, the iTunes store offers an iPhoneTM or iPod® application called iEatOut Gluten & Allergen FreeTM. For a small charge, this app provides ingredient lists for popular foods and explains safe preparation techniques. It's a great way to get the knowledge you need to stay healthy and enjoy what you eat.