Herby Gluten-Free Crackers (Vegan, IBS-Friendly, Gut-Loving Snack)
A gut health naturopath’s crunchy go-to for IBS, bloating, and healthy digestion.
Why These Crackers Work for Your Gut
Whether you’re dealing with bloating, IBS, SIBO or leaky gut, these gluten-free crackers are a smart, nourishing choice.
“Simple homemade recipes like these are incredibly effective for soothing digestive symptoms. Fibre-rich seeds and anti-inflammatory nutrients are key to gut repair.”
— Rachel Larsson, Gut Health Naturopath, Melbourne
They’re:
- Suitable for: Gluten-Free, Vegan, Grain-Free, IBS-Friendly, Low-FODMAP (adjust herbs)
- Gluten-free, grain-free & vegan
- High in magnesium, zinc & soluble fibre
- Made with 5+ plant foods to support microbiome diversity
-
Budget-friendly (less than $5 a batch)
Ingredient Benefits Snapshot
| Ingredient | Gut Benefit |
| Flaxseeds | Soluble fibre for motility, feeds beneficial gut bacteria and supports regular bowel movements. |
| Sunflower seeds | Magnesium + healthy fats reduce inflammation |
| Pepitas | Rich in zinc – essential for gut lining repair |
| Herbs/spices: | Antimicrobial, antioxidants, polyphenols |
Fun fact: Diversity in plant foods = diversity in gut bugs. Eating 30+ different plants a week is linked to better gut health (American Gut Project, 2020).
Per Serving Nutrition (1 of 24 Crackers)
| Nutrient | Per Cracker (approx) |
| Protein | ~2g |
| Fibre | ~1.5g |
| Plant Foods | 5+ per per cracker |
Eat 6 crackers and you’re getting 12g protein + 9g fibre — a snack that supports fullness and digestion.
Recipe: Herby Gluten-Free Seed Crackers
Makes: 24 crackers
Prep time: 10 min + soaking
Cook time: 30–40 min
Ingredients
- 1/2 cup flaxseed/linseed
- 1/2 cup water
- 1 cup sunflower seeds
- 1 cup pepitas (pumpkin seeds)
- 2–3 tsp herbs and spices of your choice (e.g., onion powder, garlic powder, smoked paprika, and dried oregano)
- 1/2 tsp sea salt (adjust to taste)
- 1/4 tsp ground black pepper
Method
- Preheat oven to 150°C (fan-forced). Line a baking tray with baking paper or silicone mat.
- Soak flaxseed in water for 15–20 mins until gel-like.
- Mix flax gel with sunflower seeds, pepitas, spices and seasonings. Stir well.
- Spread mixture thinly (3–4mm) on tray. Score into 24 cracker shapes using a sharp knife.
- Bake for 30–40 min, rotating tray every 15 min. Check for crispness underneath.
- Cool completely before breaking apart and storing in an airtight container.
Serving tip: Top with hummus, avocado, or fermented veg for an extra gut-supportive snack.
Optional Add-Ins for Plant Diversity
- 2 tbsp chia seeds
- 1 tbsp sesame seeds
- 1 tbsp hemp seeds
- Dried rosemary or thyme
These increase your plant count while keeping the recipe gut-friendly.
Common Questions
Are these crackers low-FODMAP? Yes — just avoid high-FODMAP spices like onion/garlic if you're in the elimination phase.
Can I freeze them? Yes! Freeze in layers between baking paper in an airtight container for up to 2 months.
How many should I eat in one serve? Start with 4–6 crackers paired with a protein-rich dip like hummus or a boiled egg.
Want to Heal Your Gut Further?
If gut issues are stopping you from enjoying food, Bloated to Body Confident can help. can. Learn how to identify root causes of IBS, SIBO and food reactivity and finally feel confident in your body again.
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