Fruit Loops is a popular breakfast cereal made by Kellogg’s that features brightly colored cereal rings. Despite having the word “fruit” in the name, Fruit Loops actually contain very little real fruit. The main ingredients are sugar, corn flour, wheat flour, and colorings/flavorings.
Many people assume Fruit Loops are gluten-free since they are made with corn and rice flour. However, traditional Fruit Loops contain wheat flour, which means they are not gluten-free. Wheat contains gluten, a protein that those with celiac disease or gluten sensitivity cannot tolerate.
What is gluten and why must celiacs avoid it?
Gluten is a general name for the proteins found in wheat, rye, barley and triticale. It helps foods maintain their shape and texture, but those with celiac disease or non-celiac gluten sensitivity cannot consume it.
Celiac disease is an autoimmune disorder where the small intestine is damaged by exposure to gluten. When a person with celiac disease eats gluten, their immune system attacks and damages the small intestine’s lining and prevents proper absorption of nutrients. This can cause symptoms like diarrhea, abdominal pain, bloating, weight loss, fatigue and more.
Non-celiac gluten sensitivity causes similar digestive and extra-intestinal symptoms after consuming gluten, but without the same autoimmune damage to the small intestine. Those with non-celiac gluten sensitivity may get symptoms like brain fog, fatigue, and skin rashes.
The only treatment for celiac disease or non-celiac gluten sensitivity is following a strict lifelong gluten-free diet by avoiding foods and products containing wheat, rye, barley and sometimes oats.
Why can’t people with celiac disease or gluten sensitivity eat traditional Fruit Loops?
While many cereals are naturally gluten-free, such as those made from corn, rice or oats, traditional Fruit Loops contain wheat flour. Wheat flour contains gluten proteins, therefore making traditional Fruit Loops unsafe for those with celiac disease or gluten sensitivity.
The exact ingredients in original Fruit Loops are: sugar, wheat flour, whole grain oat flour, corn flour, oat fiber, corn bran, salt, color (red 40, blue 1, yellow 6), hydrogenated vegetable oil (coconut, soybean and/or cottonseed), natural flavor, A B vitamin (niacinamide), zinc and iron (mineral nutrients), vitamin C (sodium ascorbate), A B vitamin (pyridoxine hydrochloride), magnesium hydroxide, turmeric extract color, Annatto extract color, A B vitamin (folic acid), A B vitamin (thiamin hydrochloride), A B vitamin (vitamin B12), and A B vitamin (riboflavin).
As you can see, wheat flour is the second ingredient after sugar. Each 1 cup serving of original Fruit Loops contains about 1.3 grams of gluten from the wheat flour. This makes it unsafe for those who need to be on a strict gluten-free diet.
What symptoms could Fruit Loops cause in someone with celiac disease or gluten sensitivity?
If someone with celiac disease or gluten sensitivity ate a bowl of original Fruit Loops containing wheat flour, they would likely experience digestive symptoms like:
- Abdominal pain
- Bloating
- Gas
- Diarrhea
- Constipation
- Nausea
- Vomiting
In individuals with celiac disease, eating gluten can cause damage to the small intestine lining and prevent proper nutrient absorption. This can lead to symptoms like:
- Fatigue
- Unintended weight loss
- Joint pain
- Bone loss
- Anemia
- Canker sores
- Tingling numbness in hands/feet
- Muscle cramps
Those with non-celiac gluten sensitivity may also experience issues like:
- Brain fog
- Anxiety
- Depression
- ADHD symptoms
- Joint pain
- Headaches
- Skin rash (dermatitis herpetiformis)
In children, ingestion of gluten can cause symptoms like diarrhea, constipation, vomiting, belly pain and irritability. Delayed growth may be seen if celiac disease damages the small intestine and prevents proper nutrient absorption.
The severity of symptoms can vary between different individuals based on the degree of intestinal damage and sensitivity. Some may experience mild gastrointestinal upset, while others have severe diarrhea and weight loss. Healing requires strictly adhering to a gluten-free diet.
What are some health risks if a person with celiac disease continues eating gluten (like in Fruit Loops)?
If a person with celiac disease continues eating foods with gluten, like Fruit Loops, they are putting themselves at risk for both short-term and long-term complications.
Short term risks include:
- Severe intestinal damage leading to malabsorption and malnutrition
- Dehydration from diarrhea
- Electrolyte imbalances
- Weight loss
- Loss of bone density (osteoporosis)
- Iron deficiency anemia
- Vitamin and nutrient deficiencies
- Fatigue and weakness
- Abdominal pain
- Bloating and gas
- Joint pain
- Skin rashes
- Canker sores
- Damage to tooth enamel
Long term risks include:
- Increased risk of small intestinal cancers like lymphoma
- Liver disease
- Early onset osteoporosis and increased risk of fractures
- Infertility or multiple miscarriages
- Developmental delays in children
- Damage to the nervous system (neuropathy)
- Seizures
- Anxiety or depression
- Migraines
- Hearing loss
- Lactose intolerance
That’s why it’s critical for those with celiac to be meticulous about checking labels and avoiding any products with wheat, rye, barley or gluten-containing grains. The only treatment for celiac disease is closely following a strict gluten-free diet.
Are there any gluten-free Fruit Loop options available?
Fortunately, there are now some gluten-free versions of Fruit Loops made by a few different brands. Here are some of the gluten-free options available:
EnviroKidz Gluten Free Fruit Loops
EnviroKidz makes their gluten-free fruit loops with organic corn flour, organic cane sugar, sea salt, natural flavors and colors from vegetable juices and turmeric extract. They are certified gluten-free to less than 5 ppm.
Katz Gluten Free Fruit Loops
The Katz brand makes gluten-free fruit loops with gluten-free flour, cane sugar, vegetable oil, salt, natural flavors and fruit juice concentrates for coloring. They are certified gluten-free.
Glutenfreeda Fruit Loops
Glutenfreeda Fruit Loops are made using corn flour, potato starch, tapioca starch, cane sugar, fruit and vegetable juice powders, palm oil, sea salt and natural flavors. They are certified gluten-free.
Live G Free Fruit Loops
The Live G Free brand makes gluten-free fruit loops with corn flour, potato starch, tapioca starch, cane sugar, vegetable juice color, palm oil and sea salt. They are certified gluten-free.
Three Wishes Cereal Fruit Hoops
Three Wishes gluten-free Fruit Hoops contain corn flour, cane sugar, tapioca starch, palm oil, sea salt, fruit and vegetable juice powders, and natural flavors. They are certified gluten-free to less than 5 ppm.
As you can see there are a number of good gluten-free versions of fruit loops made by reputable brands that are safe options for those with celiac disease or gluten intolerance. Just be sure to double check the ingredients and look for a certified gluten-free label when purchasing.
What other breakfast cereal options are gluten-free?
In addition to the gluten-free versions of Fruit Loops listed above, there are many other gluten-free breakfast cereals that are safe to eat for those avoiding gluten. Here is a table listing some gluten-free cereal options:
| Gluten-Free Cereal Brand | Gluten-Free Cereal Options |
|---|---|
| EnviroKidz | Koala Crisp Rice, Panda Puffs Rice, Gorilla Munch, Penguin Puffs |
| Chex | Gluten Free Rice Chex, Gluten Free Corn Chex |
| Kind | Cinnamon Oat Granola, Maple Quinoa Granola |
| Nature’s Path | Mesa Sunrise, Smart Bran, Heritage Flakes |
| Cheerios | Gluten Free Cheerios |
| Kashi | 7 Whole Grain Puffs, Dark Cocoa Karma |
| Barbara’s | Puffins, Multigrain Squares, Shredded Wheat |
As you can see there are many gluten-free versions of popular cereals, as well as specialty gluten-free brands to choose from. Just be sure to check the label closely.
What about oats – are they safe to eat with celiac disease or gluten sensitivity?
Whether oats are safe to eat with celiac disease or gluten sensitivity has been a bit controversial in the past. This is because oats are often cross-contaminated with wheat or barley during growing and processing.
However, research now shows that oats contain avenins, which are a distinct protein from the prolamin storage proteins found in wheat, rye and barley that cause problems for those with celiac. Avenins appear to be safe for most people with celiac, as long as the oats are not contaminated.
Many experts now agree that pure, uncontaminated oats are fine to eat in moderation for most people with celiac disease or gluten sensitivity. Choosing certified gluten-free oats further reduces any risk of contamination.
Some with celiac may still be sensitive to avenins in oats, so introducing oats and monitoring symptoms is recommended. Limiting servings to 1/2 cup dry oats per day and drinking plenty of water may also help minimize any issues.
It’s best to avoid oats if you have been newly diagnosed with celiac disease. After 6-12 months on a strict gluten-free diet, you may try adding back small amounts of certified gluten-free oats if tolerated.
What about grains like corn, rice, quinoa – are they gluten-free?
Yes, whole grains and pseudocereals like corn, rice, quinoa, amaranth, teff, sorghum and millet are naturally gluten-free. That means they are safe to eat for those with celiac disease or avoiding gluten.
Here is some more detail on gluten-free whole grain options:
- Corn – Corn and corn flour are gluten-free grains. Look for brands that test for cross-contamination.
- Rice – All rice (white, brown, jasmine, basmati, wild) is gluten-free. Opt for certified brands.
- Quinoa – Quinoa is naturally gluten-free. Rinse well before cooking to remove saponins.
- Amaranth – This tiny gluten-free grain is high protein and fiber.
- Millet – Cooked millet has a fluffy couscous-like texture. It’s gluten-free.
- Sorghum – Sorghum has a mild flavor and chewy texture. Use in salads or pilafs.
- Teff – This tiny Ethiopian grain can be ground into gluten-free flour.
- Buckwheat – Despite the name it’s gluten-free and ideal for pancakes.
- Wild Rice – Wild rice is high protein and often mixed with white or brown rice.
These naturally gluten-free grains are all safe to enjoy as part of a celiac disease diet. They provide plenty of nutrition like fiber, B vitamins, iron and magnesium.
Conclusion
In summary, traditional Fruit Loops cereal contains wheat flour and is not gluten-free. The gluten can cause intestinal damage and symptoms for those with celiac disease or gluten sensitivity. Repeated exposure to gluten increases future health risks.
Thankfully there are several gluten-free versions of Fruit Loops now available, made with corn flour instead of wheat. EnviroKidz, Katz, Glutenfreeda, Live G Free and Three Wishes all make gluten-free Fruit Loop options.
Those with celiac disease or gluten sensitivity have many other breakfast cereal choices too, like Chex, Cheerios, Kind and Nature’s Path. Look for certified gluten-free labels and be sure to check ingredients lists carefully.
While wheat, barley and rye contain gluten, other grains like rice, corn, quinoa, amaranth and sorghum are naturally gluten-free and safe to enjoy. Following a strictly gluten-free diet is essential for managing symptoms and preventing future complications.
