When I found out that I had gluten intolerance, I thought it would be simply a matter of checking food labels. It's much more complicated.
Breakfast is the most important meal of the day, as you are breaking the fast from not eating all night long and are setting yourself up for the rest of the day.
According to the General Mills website:
"When you consider the benefits of cereal, you’ll see why it is a great breakfast choice. Ready-to-eat cereals are rich in important vitamins and minerals, yet lower in calories than many other breakfast options. Cereal eaters also consume less fat, less cholesterol and more fiber than noncereal eaters."
Eating Breakfast Cereal
For this and many other reasons, I regularly eat cereal each morning for breakfast. It is quick, convenient, and limits my food choices so I can stay away from pastries and other less healthy choices.
When I found out that I had gluten intolerance, I thought it would be simply a matter of checking food labels and making sure that I didn't buy foods that contained wheat. If the label doesn't have a warning that it contains wheat or was made in a facility that also made wheat products, I would be just fine. I wanted to be able to eat normal food—and simply avoid the products that have gluten in them.
This morning, I called the major cereal manufacturers, Kellogg’s and General Mills, to expand my list of available cereal choices. It turned out, however, that instead of being expanded, my list was dramatically reduced. I then did some additional research to increase my list of cereal choices yet again. It turns out that I will need to look for the gluten-free label on my cereals that I buy in the future.
Kellogg's Gluten-Free Cereals
My first call was to Kellogg's. They make a lot of different cereals, including Corn Flakes and Rice Krispies, neither of which have wheat. The last time I had gone to the grocery store, I had noticed that they sold Gluten-Free Rice Krispies, which are made with brown rice.
The customer service representative told me that the only gluten-free cereal they made was the Gluten-Free Rice Krispies. I asked her about Corn Flakes and Rice Krispies, and she told me that they were not gluten-free because there is barley in the malt flavoring.
I looked it up on the internet. Besides wheat, there is a big list of ingredients we need to watch out for, such as barley and malt flavoring.
Update as of January 28, 2021: Corn Flakes, Rice Krispies, Cocoa Krispies, Crispix and Frosted Flakes are wheat free but are not gluten free because they contain malt which comes from barley and contain gluten. Gluten-Free Rice Krispies has been discontinued. The following Kellogg's products are gluten free, but look at the nutritional label as recipes may change:
- Special K® Protein Shakes
- Special K® Chewy Snack Bars: Chocolate Almond and Cranberry Almond
- Kashi GO® Keto-friendly cereals: Dark Cocoa and Cinnamon Vanilla
- Kashi® Gluten-Free Waffles: Original and Cinnamon
- Pure Organic™ Fruit Snacks
- Bear Naked® Bites
- Bear Naked® granolas: Cacao & Cashew Butter and Toasted Coconut Almond
- Bear Naked® grain-free granolas: Almond Coconut, Dark Chocolate Almond, Maple Cinnamon
General Mills Gluten-Free Cereals
My next call was to General Mills. I have tried their Gluten-Free Bisquik and found the flavor and texture to be wonderful.
General Mills has a series of products that are specifically made to be gluten-free, and they've share how they created them on their website.
Seven of the eight varieties of Chex are gluten-free:
- Cinnamon Chex
- Peanut Butter Chex
- Rice Chex
- Corn Chex
- Chocolate Chex
- Blueberry Chex
- Honey Nut. Chex
The eighth, Wheat Chex, is not gluten free.
The site also offers other products which are not made by General Mills. There are a variety of instant oatmeals made by Gluten Freeda oatmeals, including Variety Pack Instant Oatmeal, Apple Cinnamon with Flax, Maple Raisin with Flax, Banana Maple with Flax, and Natural. Other cereals by Gluten Freeda include Apple Almond Honey Granola, Cranberry Cashew Honey Granola, and Raisin Almond Honey Granola. The cereal page also includes Mountain Mambo Nut Free Trail Mix by Enjoy Life and Multigrain Os cereal with quinoa, made by Orgran.
Lucky Charms is made with oats and is now processed so that it is also gluten-free.
(Make sure boxes are labeled with a gluten-free seal.)
- Original Cheerios in the Yellow Box
- Honey Nut Cheerios
- Multi-Grain Cheerios
- Apple Cinnamon Cheerios
- Frosted Cheerios
- Fruity Cheerios
- Chocolate Cheerios
- Very Berry Cheerios ,
- Strawberry Cheerios (Seasonal)
- Banana Nut Cheerios (Seasonal)
- Pumpkin Spice Cheerios (Seasonal)
Cheerios is made with oats, which is naturally gluten-free—but when it comes from the farm, it normally is tainted with small amounts of wheat, rye, and barley. The company has come up with a process to remove these to make the cereal gluten-free.Be sure to look for the packages that have the gluten-free seal on the front of the box.
Post's Gluten-Free Cereals
Post Cereals also has a lineup of gluten-free cereals. Their Pebbles cereal naturally do not have any gluten in them, but originally they were manufactured in a facility that also manufactured cereals with gluten, so cross-contamination was possible. Since then, they must have revamped their facilities and their boxes now proclaim that they are gluten-free.
- Fruity Pebbles
- Cocoa Pebbles
- Cinnamon Pebbles
- Honey Bunches of Oats Chocolate
Malt-O-Meal® Brand: Fruity Dyno-Bites, Cocoa Dyno-Bites, Crispy Rice
Mom’s Best® Brand: Crispy Cocoa Rice, Safari Cocoa Crunch
My last stop was Amazon. I did a search for gluten-free cereals, and I found that they carry most of the brands listed on this page, and a few more, including Glutino, Nature's Path, Arrowhead Mills, Envirokidz, Erewhon, Barbara's Bakery, and Udi. If you want to save money, you may want to compare prices between Amazon, the Gluten-Free Mall, and Gluten Freely sites I mentioned earlier.
Be careful to make sure you buy only cereals that state that they are gluten-free from Amazon. My search also pulled up Crackling Oat Bran, which contains wheat and is not gluten-free.
Wheat-Free and Gluten-Free Cereals
Gluten-free cereals tend to be dramatically more expensive than their counterparts. However, for people with Celiac disease, it is important to avoid any gluten, since a small amount of gluten can cause serious damage.
As we have seen, in order to make a cereal that is free of gluten, a manufacturer has to do much more than simply make products that are not made out of wheat. There is a list of ingredients that have gluten in them that also need to be avoided. In addition, the manufacturing processes have to be changed so that the equipment that is used to make gluten-free products is not also used to make products that do have gluten in them.
There is a greater demand for gluten-free products, and there are manufacturers who have risen up to the challenge to make them. As we buy more and more of these, hopefully we will find that we can have normal foods like cereal that are gluten-free.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2012 Shasta Matova
Please comment below!
Margaret Green on August 08, 2020:
Aldi rice krispie cereal is gluten free.
PD93 on July 16, 2020:
When will Kellogg's Gluten Free corn flakes be available in the US?
Lynnie1786 on July 15, 2020:
My grandson as a gluten allergy, and is sick of Cheerios, looking for other cearals
Tammy on May 01, 2020:
Kellogs does not have gf special k or rice krispies anymore. they only have gf eggo waffles
Jedi Amus on June 09, 2015:
I loved the Kellogg's gluten-free Rice Krispies. When I discovered they were discontinued I was so disappointed. Though the rest if my family does not have Celiac Disease, I refuse to purchase any Kellogg's products. All my breakfast purchases are General Mills and Post!!!
Shasta Matova (author) from USA on May 07, 2015:
I'm so sorry, M. Alcorn, They have discontinued it. Amazon still has it in stock, although it is in limited quantities.
M. Alcorn on April 30, 2015:
I love the Kellogg's Rice Krispies Gluten Free Cereal
However, there is none available in our area. Every shelf is empty and all the grocers are saying that they are being shorted product. Is Kellogg's having trouble keeping up? From Fareway to HiVee to WalMart to Aldi's,
etc. there is none! Why? My friend goes to Minneapolis and she got a brown rice cereal for me but it is horrible. What's up with distribution in the Central Iowa area?
Shasta Matova (author) from USA on October 08, 2014:
Thank you for your comment David's. It is a big adjustment when you switch to a gluten free diet, especially if you have Celiac disease. Separate toasters definitely make things easier to make sure that there isn't any cross contamination. I wish you the best.
David's on September 29, 2014:
Just reciently tested and waiting for final test results after months of testing and the doc is pretty sure I have Celiac disease. Biopsy positive, waiting on blood work
I'll keep reading
Did you know separate toasters are required for Celiac Diease
Shasta Matova (author) from USA on March 11, 2013:
Thanks tirelesstraveler. Trying to avoid gluten is not easy. I hope that you are successful and healthy.
Judy Specht from California on March 05, 2013:
Wonderful information for someone just starting into the world of anti-gluten. Thanks
Shasta Matova (author) from USA on February 06, 2013:
Thank you for reading Michael and for your additional insight. Exercise and nutrition do go together to make a healthy body.
Michael-Milec on January 29, 2013:
Hello Millionarie Tips,
In your ' an exhaustive study ' article about a healthy breakfast, also a health issue plays an important factor. The sooner in our life we discover, that a " healthy" spirit resides in a healthy body, our main focus becomes toward reaching that goal.
By your permission, please let me share , just recently found suggestion by med. Dr.,Mercola in form of a question , Did you know ?--
that exercising can enhance your brain's " inhibitory control " and make it easier for you to make healthy food choice ? This is very important , since 80% of your ability to achieve an ideal body weight is brought bout by healthy diet."
Thank you. My vote is Up & useful.
Shasta Matova (author) from USA on October 14, 2012:
Thanks for your comment icmn91, I'm sorry that gluten free cereals are difficult to obtain in Australia. They are very expensive in America as well, but hopefully, as more people purchase them, the price will go down.
icmn91 from Australia on October 12, 2012:
In Australia we don't have any gluten free cereals made by mainstream manufacturers. Even Kellogg's doesn't produce anything that's suitable for those with gluten sensitivities.
Most gluten free food in Australia is so expensive that my university college suddenly didn't seem to want to provide it to me any more (which is the main reason I'm on HubPages in the first place).
Shasta Matova (author) from USA on July 06, 2012:
Thank you pruntcess for your comment and additional information. I will definitely have to call Post and get their list. I knew I was forgetting something!
Leah from NY on July 05, 2012:
Fruity pebbles are gluten free, which is a delicious cereal, and a childhood favorite of mine as well!
Shasta Matova (author) from USA on February 05, 2012:
Thank you alocsin for reading, commenting, and voting. I am glad that they are making gluten free cereals now. I don't like their prices, but I appreciate the extra effort they make to keep out gluten, since it does seem to be everywhere.
Aurelio Locsin from Orange County, CA on February 05, 2012:
I didn't know there was such a thing. Thanks for pointing them out for those who require them for health reasons. Voting this Up and Useful.
Shasta Matova (author) from USA on January 28, 2012:
Thank you timetraveler2. I hope that more manufacturers think of making gluten free products, because I don't think it requires too much changing, especially for products that you would think are gluten free, like corn and rice cereals.
Sondra Rochelle from USA on January 28, 2012:
I have a friend with celiac disease and will be forwarding this excellent article to her. Thanks.
Shasta Matova (author) from USA on January 23, 2012:
Thank you CloudExplorer. I really like cereal, and am willing to eat it for lunch and dinner too sometimes when I am too lazy to cook a meal. Using a non-dairy milk is a good idea. Maybe once I get used to eating gluten free, I will reduce my dairy as well.
Mike Pugh from New York City on January 23, 2012:
Wow you have scored once again, but this time in the cereal arena, you are quite an amazing writer in my book, and I'm not blowing steam up your alley.
I love eating cereal too in the mornings, actually I'm going to get me a bowl right now.
I do want to add to this since your take on the cereal eating is for a more healthier breakfast or gluten free.
I like to add the usage of non-dairy milks, like almond milk as an alternative to cow or animal milk products, mainly because they need to process it all, and it gets pasteurized, which turns out in the end not to be a good end resultant for most humans digestive systems, & especially those people whom are lactose intolerant.
Awesome hub though voted up for useful, and awesome.
Shasta Matova (author) from USA on January 19, 2012:
Thank you Donna. You were my inspiration. I always thought I should call and interview people, but didn't authorized because I didn't feel like a "real reporter" until your hub.
Donna Cosmato from USA on January 19, 2012:
This is great advice for those who must follow a gluten free regime, and I really appreciate the fact that you invested the time in contacting the manufacturers directly to provide us with up-to-the minute, factual information. Kudos!
Shasta Matova (author) from USA on January 18, 2012:
It is even harder when you try to combine other dietary considerations with the gluten-free lifestyle, Green Lotus. Each of my family members have a different diet although we basically have the same issues. It is hard to please them all.
This granola cereal is low carb and gluten free:
and this corn flour cereal is low carb and gluten free:
Hillary from Atlanta, GA on January 18, 2012:
I would love to find a cereal that's not only gluten free but high fiber/low carb. Any suggestions?