Over three million people are gluten free. Odds are you know one of them! If you’re looking for a dietary friendly for your gluten free friend check out a few suggestions below and some reasons to go gluten free with your care package anyway.

Reasons to go gluten free with your care package

Going gluten free is a no brainer for friends that keep to a gluten free diet. However there are many perks to being gluten free that you can gift to your friends with this care package. 

• Gluten can be inflammatory- Celiac disease is the condition often linked to gluten intolerance, however people can be non-celiac and gluten sensitive, and this can cause increased pain particularly in joints throughout the body. 
• Gluten alters gut function- As specific it sounds, gluten-free diets have been linked to clearing up a garden variety of gastrointestinal problems.
• Less headaches- It turns out recent studies have shown that the gut and the head are very closely linked. People with Celiac disease often experience lots of migraines, however it’s been found in non-Celiacs that losing gluten will decrease your number of headaches. 
• Improves cholesterol levels- Need more be said? 
• If your loved one has a wheat allergy- It’s possible for the immune system to confuse gluten with wheat because of its protein found in it. The body can create an antibody to fight it causing additional side effects. Avoid this by going gluten free.
  

Now that some of the perks of being gluten free are fleshed out, consider getting the next few items for the gluten free care package. 

Baked goods made with gluten free flour

Baked goods are iconic to any care package, but to ensure that they will fit your friend’s diet check for a gluten free label or check with label, baker, or company to see what kind of flour is used to make these goods.Here is an approved list of some gluten free flours:

• Almond Flour
• Buckwheat 
• Sorghum Flour
• Amaranth Flour.
• Teff Flour
• Arrowroot Flour
• Brown Rice Flour
• Oat Flour
• Corn flour
• Chickpea flour
• Coconut Flour
• Tapioca Flour
• Cassava Flour
• Tigernut Flour
  

Feel free to tackle using these flours to make your own homemade products, but for the rest of us or someone lacking in time check out these Gluten Free Baked Products: 

Cinnamon Rolls

Cinnamon Rolls are one the best gifts to give for the on the go jet-setter because a fast pace lifestyle doesn’t always leave time for breakfast. Not only do they satisfy a sweet tooth but cinnamon has been linked to boosting cognitive function. Try checking out TheDoughPeddler Etsy shop for a gluten free treat to put in your gluten free care package. TheDoughPeddler uses priority shipping to help ensure freshness which makes a great candidate to buy from. 

Brownies

Cocoa, a common brownie ingredient, is linked to improving blood flow and blood vessel function! Besides, brownies are not only perfect for the chocoholic, but who doesn’t love a good brownie? There’s something for everyone whether you prefer an edge piece, a corner, or the center-piece one of these pieces can satisfy most. Try checking SweetsbyStefanee who makes gluten free brownies for sale on her Etsy store. Her shop has classic chocolate chip brownies and red velvet brownies both are gluten free recipes! 

Cake pops

Cake pops are still a relatively recent and trendy dessert since their initial creation in 2008. Fortunately, this delicious treat has expanded into the gluten free territory. Candy's Cake Pops has not only a delectable gluten free cake pops for sale they are also vegan friendly with natural plant based color sprinkles on top! 

Snickerdoodles

The soft and cinnamon sugar cookie that everyone knows and loves! Chewy, delicious, and full of warm memories of other snickerdoodles because almost every encounter with a snickerdoodle leads to happiness. To ensure the gluten free friend in your life has continued the jevity of pleasant memories try shopping tenthousandcookies for gluten free and vegan pumpkin spice snickerdoodles. Fun bonus the pumpkin spice flavor brings good fall vibes for your spooky and pumpkin spice loving friends.

Gluten Free Snacks

If your loved one isn’t a fan of sweets try out the other gluten free snack ideas. Doesn’t everyone need a little something to tide them over between meals? Also sometimes carving out time to get a full meal is just too hard and a little snack will prove to be better than eating nothing.

Beef Jerky

Beef jerky is the star of road trips and snack material! Honestly, other than the road trip there isn’t always an excuse to buy yourself jerky. Give your friend the gift of a gluten free jerky treat.  ForestiereLLC sells delicious jerky on Etsy in 8 oz or 16 oz packages. 

Quaker Rice Crisps

Potato chips are gluten free, but Quaker Rice Crisps are a gluten free, healthier alternatives snack that provide the same flavorful punch. These are low calorie snacks that you can eat guilt free. They come in variety of different flavors:

• Caramel
• Cheddar
• Apple Cinnamon
• Buttermilk Ranch
• Cheddar 
• Sweet BBQ
• Light Salted
• Salt Free
• White Cheddar
• Chocolate

Pretzels

A wonderful salty delight. Pretzels are the coveted snack, but not always easy to find in the gluten free variety. Try Snyder's of Hanover for a nice snack pretzels. They’re great by themselves, used in trail mix, and they go well in breakfast bars! However if your friend prefers a good soft pretzel try shopping Dutch Country Soft Pretzels. Not only are they gluten free they are also:

• All-Natural
• Wheat-Free
• Soy-Free
• Nut-Free
• Dairy-Free
• Meat-Free
• Vegan
• Kosher Certified

So this gift checks a lot of boxes for your friend’s dietary needs.

Fruit Bars

That’s it Fruit Bars are all natural, gluten free, vegan, low carb snacks. Strawberry, Mango, Blueberries, Cherries & Fig Bars, all yummy! Just in case the standard Fig Newton just wasn’t cutting it. Besides they are a perfect grab and go snack and even a decent breakfast. Not to mention they are made in allergen free facilities. Also if your loved one has additional dietary needs these fruit bars are also: 

• Nut-free
• Fat-free
• non-GMO
• Soy-free
• sesame-free 
• Diabetic-friendly
• Vegan
• Whole30
• Certified Paleo
• Kosher

Gluten Free Merch

There’s no reason not to be loud and proud about your dietary needs or choices! Besides it can help save time on explaining to someone why you won’t sample that rye bread sandwich or buy from their kids non-gluten friendly cake sale fundraiser. In short it can help provide daily convenience to the receiver’s life. 

Bring me a gluten-free snack socks

These cute and funny socks are the perfect gluten free care package. Everyone needs socks. Why not make them a little more festive. Perk your friend to get someone to bring them a gluten free snack whenever they wear them. At very least they make for a festive conversation piece. 

A very punny t-shirt

Try adding a little humour to care package with a little laugh from a funny t-shirt. The humor is admittedly a little risque, but overall harmless. Just make sure you’re sending this t-shirt to someone you know well enough! The shirts come in unisex sizes so have no worries about the cut just worry about getting the right size. 

A bold t-shirt

 This t-shirt is a great way to let people know your body is a temple, and gluten isn’t allowed at these altars. Give your pal this bold t-shirt so they can be loud and proud about their gluten free diet. It is not a shirt for the faint of heart so perhaps it might not be for your shyer friends. 

A gluten free hat

These hats are straightforward and to the point.  A simple cap that reads “Gluten Free.” They are 100% cotton and you can choose from a variety of colors! You select what you want to be on the majority of the hat and what color the text is. It’s both stylish and functional. This a great neutral option to show that you are gluten free. 

Things to avoid in your gluten free care package

Of course you should feel free to customize your package anyway you’d like, but here a few items to remember to avoid going solo with your ideas.  

• Wheat-based foods
• Barley
• Rye
• Malt vinegar
• Brewer’s yeast
• Wheat-based bread.
• Wheat-based pasta.
• Cereals. Unless labeled gluten-free.
• Candy
• Crackers
• Pre-packaged convenience foods
• roasted nuts
• Flavored chips and popcorn
• Sauces
• Alcohol, except tequila that’s made from a plant that is 100% gluten free
• Soups
• Sausages 
• Pizzas
  

There is a chance that there are gluten free options of some of the things listed above, but check the product for a gluten free label.

When putting a gluten free care package for your loved one remember that a little research can go a long way. For instance, checking to see if the product is made in a gluten free kitchen or manufacturer to avoid risk of cross contamination. Not only will it be a safer choice, your loved one’s will appreciate the effort you put into their dietary needs and restrictions. You’d be surprised how commonplace it is to not be accommodated for one’s dietary choices, so putting in the extra thought and effort will mean the world of difference.