So, you’ve got the pregnancy munchies. Your body is hard at work using those calories to build a little human. Only one problem: you have food allergies. It can be frustrating to find tasty (and healthy) snacks when you have allergies.

Growing up, my family had allergies long before they stocked gluten-free and dairy-free products in your local grocery store, so I get it. Fast forward a couple of decades and the allergy-friendly foodscape has completely shifted. Fortunately for you and me, that means tons of options to satisfy your food cravings (or circumvent those aversions) while still meeting your body’s nutritional needs.

We will quickly break down some go-to GF/DF snacks, substitutes to satisfy those pregnancy cravings and some bonus nutrition tips.

Tip 1: Quality over Quantity

When I got pregnant, one of the first symptoms I noticed was that my appetite went through the roof. Everything online said that you shouldn’t gain much if any weight during the first trimester, so I was worried when I gained about a third of my pregnancy weight in those first 12 weeks. One of the midwives I saw wisely told me to focus on the quality of the food I was eating instead of the quantity.

A year later I can tell you she was 100% right. By the end of my pregnancy, I had leveled out to a very “normal” range of pregnancy weight gain. In my postpartum phase (which is unique to each individual, this is just my experience), my body naturally adjusted to my pre-pregnancy weight. In general, your body knows what it needs and it will tell you. If you focus on eating healthy foods instead of worrying about your waistline, you will save yourself a whole lot of stress.

Focus on the quality of your carbs versus the quantity. Listen to your body and when it’s telling you to eat and when to stop

Tip 2: Little Choices Go a Long Way

Now some of you, whether because of morning sickness or other health issues, may not even be able to stand the thought of food without your stomach churning. That’s okay too. Your hormones and metabolism need time to level out, so give yourself the grace and space to just do what you can. Simply foster a lifestyle where you can incorporate small choices into your everyday activities.

Can’t stomach “healthy” foods? Eat what you can. If all you can keep down is cake, choose the healthiest cake that you can. If raw veggies are too hard to digest, try steaming or roasting them with mild seasonings. You can even munch on some frozen veggies if cooked foods aren't cutting it. When, like me, you make those homemade oatmeal raisin cookies for the second time this week because you just can’t resist, eat them.

Make a better choice, and don’t stress over trying to make the best choice every time. A little exercise sporadically throughout the week is better than giving up because you can’t do an entire workout routine at the gym. Some food, of any kind that you can stomach, is better than not eating.

5 Gluten and Dairy-Free Snacks I Loved While Pregnant

1. Smoothies

A frequent favorite of health-conscious eaters, a smoothie is a perfect snack that can even sub as a meal when you don’t feel like eating solid food. The flexibility of a smoothie to adapt to various plant-based milks (almond or oat is my favorite), fruits, and other add-ins makes it a rockstar both for allergy friendliness and healthiness. Add in ideas: chia seeds, spinach, kale, avocado, nut butter, or plant-based protein powder.

2. Plantain Chips

While frequently overlooked in favor of its close relative, the banana, plantains pack a punch that wins them a place on our list. Found in multiple flavors at most health food stores, plantain chips are accessible and munchable. Plantains have even more potassium than bananas, which is helpful when trying to lower blood sugar. Plantains also contain vitamin C, vitamin B6, and magnesium, which are all crucial nutrients that can help boost your immune system and energy. For a super heart-healthy snack, try making your own plantain chips in an air fryer or roaster to cut down on the salt and oil.

3. Hummus and Veggies

I don’t know that I’ve met anyone who prefers veggies plain to veggies with a good dipping sauce. So when you’re trying to get those fresh vegetables down, why not pair them with a delicious protein dip that is naturally gluten and dairy free!

If the veggies really aren’t cutting it for you, but you still want the protein packed in the hummus, try pairing it with some Simple Mills Almond Flour Crackers which are certified gluten-free, grain-free, corn-free, and dairy-free. These crackers are also a life saver when combating nausea.

4. Bobo’s Oat Bars

These are the heartiest backpacking/breakfast/granola bars out there. With a focus on the healthy gut and low blood pressure benefits of oats, these dense little cakes strike a beautiful balance of flavor and delicate sweetness that makes my mouth water. More filling than your standard granola bar, these are great to munch on throughout the day if you can’t stomach more than a couple bites of anything at a time. Made gluten-free, soy-free, and non-GMO with plant-based ingredients in a variety of flavors, they have something to appeal to almost any allergy and taste preference. My personal favorite has to be the Lemon Poppy Seed Oat Bar.

5. Popcorn

No, we’re not talking movie theater popcorn, but feel free to pull out your favorite Skinny Pop flavor for a low-calorie, any-time-of-day snack. Sold in big bags, snack-sized bags, and microwavable bags, it couldn’t be easier to get a gluten-free, dairy-free, nut-free, and preservative-free snack. They even have a dairy-free white cheddar flavor.

If you want to step the healthy value up a notch, you can try stove popping your own gluten-free, non-gmo popcorn kernels in some extra virgin or coconut oil. Keep that coconut oil on hand, as it can help with an array of pregnancy and newborn care scenarios.

For those who can't have corn, try Quinn's peanut butter-filled pretzels for a crunchable salty snack.

Choosing a Healthy Lifestyle for You and Your Baby

Whether you're “eating for two”, or just trying to get some healthy habits in place, you CAN find delicious and nutritious foods that don’t break the bank. With a dash of determination and a pinch of creativity, you’ll be able to spice up your snack bag while keeping your gluten and dairy-free diet.