Quick Answer
Most varieties of Cheerios are gluten-free, but some flavors contain gluten. The original Cheerios recipe is gluten-free, but flavors like Honey Nut Cheerios, Frosted Cheerios, and Apple Cinnamon Cheerios contain gluten.
What is Gluten?
Gluten is a protein found in grains like wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headache, and skin rashes.
Gluten is found in many common foods and grains. In order to follow a strict gluten-free diet, grains like wheat, barley, and rye must be avoided, as well as foods processed with these grains. Checking labels for any ingredients derived from gluten-containing grains is essential when shopping and eating gluten-free.
Gluten-Free Cheerios Varieties
The original, plain Cheerios recipe is gluten-free. Cheerios are made from whole grain oats, which do not naturally contain gluten. The facility that manufactures original Cheerios is kept free from wheat and barley, in order to avoid cross-contamination with gluten.
Some other gluten-free Cheerios flavors include:
- Original
- Multi Grain
- Gluten Free
- Ancient Grains
General Mills, the manufacturer of Cheerios, states that any Cheerios variety labeled as “gluten-free” on the box is safe for people with celiac disease and gluten intolerance when consumed in moderation as part of a healthy diet.
Cheerios Varieties that Contain Gluten
While the original Cheerios are gluten-free, some flavored varieties do contain gluten. This is because they are made with additional ingredients beyond just oats that may contain gluten.
Some Cheerios flavors that contain gluten include:
- Honey Nut Cheerios
- Frosted Cheerios
- Fruity Cheerios
- Apple Cinnamon Cheerios
- Cocoa Cheerios
- Dulce de Leche Cheerios
- Pumpkin Spice Cheerios
The gluten-containing ingredients are often things like wheat starch, barley malt extract, or wheat flour. Always check the ingredient list on flavored Cheerios varieties to see if they contain any gluten sources before purchasing.
Why Some Cheerios Contain Gluten
There are a few reasons why some Cheerios flavors contain gluten, while others are gluten-free:
- Added flavors and ingredients – Many flavored Cheerios include additional ingredients beyond just oats that contain gluten. Things like wheat starch, malt extract, and flour provide flavor, color, and texture.
- Manufacturing processes – Facilities that make gluten-containing Cheerios may have equipment that processes wheat. Despite precautions, this can increase the risk of gluten cross-contact.
- Consumer demand – Many consumers expect and prefer their flavored cereals to have certain textures and flavors. Gluten-containing ingredients help achieve the desired taste and crunch.
While oats themselves are naturally gluten-free, General Mills chooses to add gluten sources to some Cheerios recipes to create different product varieties. This gives consumers more cereal options, but it also means avoiding gluten requires checking labels.
Oat Gluten Cross-Reactivity
Some people with celiac disease may also react negatively to avenin, a protein found in oats. This is called oat gluten cross-reactivity.
The reason is that the protein sequences in avenin found in oats and gliadin found in gluten grains are similar enough that the immune system may mistakenly attack both. So some individuals choose to avoid oats as well as traditional gluten-containing grains.
However, many people with celiac disease and gluten sensitivity can tolerate oats without issue. The gluten-free status of oats is somewhat controversial, but major health organizations like the FDA label uncontaminated oats as gluten-free.
Most experts recommend introducing oats slowly under medical supervision to see if they cause any reaction. As with any new food, moderation is key when first adding oats to a gluten-free diet.
Are Cheerios Safe on a Gluten-Free Diet?
The safety of eating Cheerios on a gluten-free diet depends on the variety:
- Original and gluten-free labeled Cheerios – Yes, these are considered gluten-free by most experts, as long as they are not contaminated. Consuming them in moderation is likely safe.
- Flavored Cheerios with gluten ingredients – No, these should be avoided, as they contain gluten sources.
- Oats in general – Maybe, if oat gluten cross-reactivity is not an issue. Those with celiac should introduce oats cautiously and under medical guidance when first going gluten-free.
So in summary:
- Plain Cheerios are gluten-free and safe for most gluten-free diets
- Flavored Cheerios with gluten should be avoided
- Some with celiac disease may eventually react to any oat-based cereal, so caution is warranted
Always check the Cheerios label ingredients list and nutrition facts to determine if a variety is gluten-free or not. When in doubt, choose another certified gluten-free cereal instead to be safe.
Gluten-Free Labeling Regulations
In the United States and many other countries, food labeling regulations help identify products that qualify as “gluten-free.” These regulations define requirements for using gluten-free claims on packaging.
For a product to be labeled gluten-free, it must contain less than 20 parts per million (ppm) of gluten. Foods with gluten levels above 20 ppm can trigger reactions in those sensitive. Oats labeled gluten-free must also maintain purity from wheat, rye, and barley during growing and processing.
Adhering to gluten-free labeling regulations is voluntary for food manufacturers. So not all products that are gluten-free choose to display gluten-free labels. However, most major brands properly label foods to communicate gluten status and appeal to gluten-free consumers.
Gluten-Free Labeling Terms
Here are some key gluten-related terms you may see on food packaging:
| Label Claim | Definition |
|---|---|
| Gluten-Free | Less than 20 ppm of gluten. |
| No Gluten Ingredients | No wheat, rye, barley or oats as ingredients. |
| May Contain Wheat | Not gluten-free, may have traces of wheat. |
| Processed in a Facility with Wheat | Risk of cross-contact with gluten grains. |
Any Cheerios labeled “gluten-free” comply with the maximum 20 ppm gluten threshold. However, “manufactured in a shared facility” warnings should still be heeded to avoid potential cross-contamination.
Sourcing Gluten-Free Cheerios
To find gluten-free Cheerios options, check large grocery stores, online retailers, natural food markets, or specialty shops catering to gluten-free diets. Availability may vary by location.
Some places to find gluten-free Cheerios include:
- Major grocery chains like Safeway, Kroger, Publix, etc.
- Online stores like Amazon, Vitacost, Thrive Market, etc.
- Natural food stores like Whole Foods, Sprouts, Earth Fare
- Gluten-free specialty shops and bakeries
Call ahead to verify item availability if looking for a less common variety. Be sure to double check labels and avoid bulk bins, as those carry risk of gluten cross-contact from other foods.
Are Cheerios Nutritious on Gluten-Free Diets?
Cheerios can fit into a nutritious gluten-free diet in moderation. Here are some of the key nutrients found in Cheerios:
- Carbohydrates – Cheerios are mainly composed of complex carbohydrates from oats, a nutrient important for energy.
- Fiber – A 1 cup serving of original Cheerios contains 3g fiber. This supports digestive and heart health.
- Vitamins and minerals – Cheerios are enriched with iron, B vitamins, zinc, and 8 other vitamins and minerals.
- Plant compounds – Oats contain antioxidant and anti-inflammatory compounds like avenanthramides that may further benefit health.
However, Cheerios are still fairly processed and high in added sugar. So they should be balanced with other less refined gluten-free whole foods. Enjoying Cheerios in moderation as part of an overall healthy diet can fit into a gluten-free lifestyle.
Healthier Gluten-Free Cereal Options
Beyond Cheerios, there are many other nutritious gluten-free cereal options to try:
| Cereal | Key Nutrients |
|---|---|
| Quaker gluten-free oats | Fiber, manganese |
| Nature’s Path buckwheat flakes | Protein, magnesium |
| Bob’s Red Mill Paleo cereal | Fiber, vitamin E |
| EnviroKidz Gorilla Munch | Fiber, iron, calcium |
| Three Wishes cereal | Fiber, protein |
Pairing cereal with gluten-free milk, yogurt, nuts, seeds, or fruit can further boost the nutritional value of a morning bowl. Overall, enjoying Cheerios and other gluten-free cereals in moderation as part of a balanced diet is a healthy approach.
Gluten-Free Kids and Cheerios
Cheerios can be a good cereal option to help kids eat gluten-free. The original plain Cheerios are naturally gluten-free, making them one of the few child-friendly cereals that fit into a gluten-free diet.
Here are some tips for safely feeding kids gluten-free Cheerios:
- Read labels – Check for gluten-containing ingredients in flavored varieties like Honey Nut Cheerios before serving.
- Buy dedicated containers – Purchase a separate Cheerios box for your gluten-free child to prevent cross-contact.
- Use a designated spoon – Have a special spoon just for your child’s Cheerios to prevent contamination from other family member’s servings.
- Serve with gluten-free milk – Pair Cheerios with dairy, nut, rice, or soy milk that is certified gluten-free.
Sticking to plain Cheerios and taking cross-contact precautions enables kids with celiac disease or gluten intolerance to safely enjoy this popular cereal.
Bottom Line
Are all varieties of Cheerios gluten-free?
No, while original and some other varieties are gluten-free, flavors like Honey Nut, Frosted, and Apple Cinnamon Cheerios contain gluten.
To eat Cheerios gluten-free, always check the ingredients label and look for a “gluten-free” claim on packaging. Plain Cheerios are a good option, but flavored kinds with added wheat, barley, rye or questionable oat supply lines should be avoided.
Individual sensitivity levels vary, so some with celiac disease or gluten intolerance choose to avoid all oat-based products, including Cheerios. Being cautious when first introducing oats into a gluten-free diet is advisable.
Overall, eating original, gluten-free labeled Cheerios in moderation can fit into a healthy gluten-free lifestyle for most people. Just be sure to confirm the gluten-free status of any variety before eating.
