Gluten-free diets have become increasingly popular in recent years, with more and more people adopting them for health or lifestyle reasons. For those avoiding gluten, checking labels and researching products before buying them is an important part of maintaining the diet. When it comes to popular cereal brands like Honey Bunches of Oats, consumers often wonder if any varieties are gluten-free.
What is gluten?
Gluten is a general name for the proteins found in wheat, rye, barley and triticale. It helps foods maintain their shape and texture, and gives elasticity to dough. For most people, gluten does not cause any issues or negative health effects. However, for those with celiac disease or non-celiac gluten sensitivity, it can cause serious health problems and a range of unpleasant symptoms.
Those with celiac disease experience an autoimmune response when they consume gluten, causing damage to the small intestine. Non-celiac gluten sensitivity (NCGS) is a condition where gluten triggers symptoms like pain, bloating, diarrhea and fatigue, but does not cause long-term damage like celiac disease. People with these conditions need to follow a strict gluten-free diet by avoiding all foods and products containing wheat, barley, rye and triticale.
What makes a food product gluten-free?
For a product to be considered gluten-free, it must contain less than 20 parts per million (ppm) of gluten. This is the threshold set by the FDA for labeling foods as “gluten-free.” Even tiny amounts of gluten over 20 ppm can cause issues for those with celiac disease or NCGS, so monitoring for cross-contamination is important.
Oats themselves do not naturally contain gluten. However, many oat-based products pick up traces of gluten during growing, harvesting and processing, if facilities also process other gluten-containing grains. For oats to be safely gluten-free, they need to come from dedicated gluten-free facilities and equipment.
Are original Honey Bunches of Oats gluten-free?
No, original Honey Bunches of Oats cereal contains wheat as an ingredient, meaning it does contain gluten. The original recipe includes whole grain wheat flakes as well as clusters of oats, corn, wheat and rice. So this variety would need to be avoided on a strict gluten-free diet.
What about other Honey Bunches of Oats flavors?
While the original Honey Bunches of Oats is not gluten-free, some flavored spin-off varieties do meet the requirements for a gluten-free diet. Post, the manufacturer, has created specially designated gluten-free versions of the cereal made with gluten-free grains and produced in facilities free from gluten cross-contamination. These currently include:
- Honey Bunches of Oats Vanilla Bunch with Real Peaches
- Honey Bunches of Oats Raspberry Cheesecake Crunch
- Honey Bunches of Oats Banana Bunches with Real Bananas
- Honey Bunches of Oats Apple Cinnamon Bunches
The key is to look for the “gluten-free” label clearly marked on the package. Varieties without this label should be assumed to contain gluten.
Ingredients list for gluten-free varieties
Here are the ingredients lists for a couple of the gluten-free Honey Bunches of Oats versions, to give a sense of what goes into them:
Honey Bunches of Oats Vanilla Bunch with Real Peaches Ingredients:
- Whole grain gluten-free oat clusters (whole oats, brown rice flour)
- Corn meal
- Sugar
- Chicory root extract
- Natural vanilla flavor
- Freeze dried peaches
- Salt
Honey Bunches of Oats Apple Cinnamon Bunches Ingredients:
- Gluten-free whole grain oat clusters (whole oats, brown rice flour)
- Sugar
- Corn meal
- Potato starch
- Natural apple flavor
- Cinnamon
- Salt
As you can see, these varieties do not contain any ingredients derived from wheat, barley, rye or triticale. The use of gluten-free whole oats and other naturally gluten-free grains and starches gives them their cereal texture and crunch. They can be eaten without concern by those adhering to a gluten-free diet.
Safety measures by the manufacturer
Post Foods, the manufacturer of Honey Bunches of Oats, takes care to ensure their gluten-free labeled products contain less than 20ppm of any traces of gluten. Here are some of the measures they take:
- Use dedicated gluten-free facilities and equipment for gluten-free varieties
- Test ingredients for gluten before use in their facilities
- Conduct thorough cleaning and sanitation protocols
- Test finished products to verify gluten-free status
- Audit and certify facilities annually
They also clearly label gluten-free products as such, and keep them segregated from other varieties during production and shipping. These controls and procedures help provide assurance that the gluten-free labeled cereals are safe to enjoy on a gluten-free diet.
Nutrition comparison of gluten-free and original
From a nutritional standpoint, the gluten-free Honey Bunches of Oats are very similar to the original. Here is a nutrition facts comparison of the Original variety versus the Vanilla Bunch with Real Peaches gluten-free version:
| Nutrition Facts | Original | Vanilla Bunches Gluten-Free |
|---|---|---|
| Calories | 190 | 190 |
| Total Fat | 1.5g | 2.5g |
| Sodium | 190mg | 190mg |
| Total Carbs | 41g | 42g |
| Dietary Fiber | 3g | 3g |
| Total Sugars | 13g | 14g |
| Protein | 3g | 3g |
The two cereals have nearly identical nutrition profiles. The gluten-free version fits into a healthy balanced breakfast just as well as the original.
Cost difference gluten-free vs. original
One downside of the gluten-free Honey Bunches of Oats varieties is that they tend to cost a bit more than the regular ones. Here are some average prices:
- Honey Bunches of Oats Original (18 oz.): $3.50
- Honey Bunches of Oats Vanilla Bunches Gluten Free (12.5 oz.): $4.99
When comparing similar box sizes, the gluten-free kind can cost $1-3 more. This premium price compensates the manufacturer for the extra care required in sourcing ingredients, using dedicated facilities, and testing for gluten. For consumers, it may be worth the extra peace of mind of having a widely available gluten-free cereal option.
Taste reviews
In terms of taste and texture, most reviewers indicate the gluten-free varieties of Honey Bunches of Oats are very similar to the original. The Vanilla Bunch with Peaches flavor scores 4.7 out of 5 stars on the Post website, with positive reviews like:
- “Tastes just like the original! My daughter loves this cereal and doesn’t realize it’s gluten-free.”
- “I don’t have to miss out on my favorite cereal now that I’m gluten-free. It’s delicious!”
- “You can’t even tell this is gluten-free. The peach bunches are my favorite part!”
Of course personal taste preferences will vary. But in general, Post seems to have succeeded in creating gluten-free versions with comparable flavors and textures as the original.
Are Honey Bunches of Oats safe for celiac disease?
For those with celiac disease, it is essential to be very careful about packaged food labeling, even if labeled gluten-free. Some individuals are extremely sensitive and even tiny traces of gluten can trigger issues.
According to Post Foods’ website, their gluten-free labeled products have been certified as safe for celiac consumption by the Celiac Support Association. This indicates they contain less than 5ppm of gluten, meeting the requirements of the most sensitive celiacs. However, it is still wise for those with celiac to check with their own physician before trying new products labeled gluten-free, to determine their individual level of sensitivity.
Other considerations
When selecting any gluten-free cereal, keep these tips in mind:
- Check for “gluten-free” wording: Don’t just assume by the ingredients. Look for the specific “gluten-free” designation.
- Verify source information: Purchase cereals produced in dedicated gluten-free facilities whenever possible.
- Beware of cross-contamination: Gluten-free cereal can pick up traces of gluten if stored or handled improperly after opening.
- Watch out for oat contamination: Even gluten-free oats can occasionally contain traces based on crop sources.
- Consider organic: This further reduces likelihood of gluten exposure from crops.
As with any specialty diet, selecting gluten-free foods requires extra care reading labels, verifying sourcing, and watching out for cross-contamination risks. For the most sensitive individuals, personal testing kits can help screen products to assure safety.
The bottom line
To summarize key points on Honey Bunches of Oats and gluten-free status:
- Original Honey Bunches of Oats contains gluten due to wheat.
- Select flavors designated “gluten-free” are safe for gluten-free diets.
- Post Foods follows rigorous processes to avoid gluten in designated varieties.
- Nutrition is comparable to original Honey Bunches of Oats.
- Those with celiac should verify individual tolerance.
While the popular original cereal isn’t gluten-free, Post Foods has developed several specially formulated gluten-free varieties of Honey Bunches of Oats. These offer people on gluten-free diets a very similar crunchy, sweetened oat cereal experience as the original. Following label designations and verifying gluten certification by credible organizations continues to be advised for gluten-free consumers. But the gluten-free Honey Bunches of Oats varieties provide another breakfast cereal option that doesn’t require sacrificing favorites or settling for less.
