Gluten-Free Breakfast Cereals: What to eat and what to skip


Gluten Intolerance 

With more and more people being diagnosed with coeliac disease, intolerance to gluten, or choosing to avoid it for lifestyle reasons, here we answer some of the frequently asked questions about gluten. From ‘what is it?’ to ‘what can I eat?’ and what are some of the best gluten-free cereals to add to your morning routine, scroll through for more information. 

Plus, we’re excited to announce we’ve got new partners helping us spread the word about gluten-free diets. Keep reading to find out more!

What are gluten-free diets?

Gluten-free diets are eating plans that exclude gluten products completely. This is especially recommended for people who can’t digest gluten properly due to gluten sensitivity or celiac disease. But sometimes people will also make this dietary choice without suffering from an underlying condition. They just enjoy a gluten-free lifestyle.


What is coeliac disease?

Coeliac disease refers to an auto immune condition that triggers a specific reaction whenever gluten is ingested which is damaging to the lining of the small intestine. Symptoms of coeliac disease can range from mild to severe and may include bloating, diarrhoea, nausea, wind, constipation, tiredness, headaches, mouth ulcers, sudden or unexpected weight loss, hair loss and anaemia.  

A full list of symptoms can be found on the Coeliac UK website.

Who are Coeliac UK and why are we partnering?

Coeliac UK is the only charity for people who need to live gluten-free in the UK. Day in, and day out, their experts are working to make life better for people with coeliac disease and other gluten-related conditions. 

They strive for better gluten-free food in more places, improved diagnosis and healthcare provision, and provide trustworthy, evidence-based advice for their gluten-free community. They’re also the largest charity funder of coeliac disease research in the UK – making sure we can one day find the answers to coeliac disease and gluten intolerance. 

As an independent organisation with no government funding, they’re the main organisation in the UK fighting for the gluten-free community. You can help them continue this vital work by making a donation on the Coeliac UK website.

What cereals are gluten-free?

What can I eat on a gluten-free Diet?

Those that are living a gluten-free diet can eat plenty of grains including:

  • Amaranth
  • Buckwheat
  • Chestnut
  • Corn
  • Flax/linseed
  • Hemp
  • Hops
  • Maize
  • Mustard
  • Polenta
  • Quinoa
  • Rice
  • Sago
  • Soya
  • Tapioca
  • Urd/urid/urad flour.

A grain that needs to be checked is Oat. Oats are naturally gluten-free, but they can often be contaminated by other gluten-containing grains during the harvesting, storage or production process so always double-check.  


What foods are not gluten-free?

  • Barley (including products that contain malted barley such as malted drinks, beers, ales, lagers and stouts)
  • Bulgar wheat
  • Couscous
  • Durum wheat
  • Einkorn
  • Emmer (also known as faro)
  • Khorasan wheat (commercially known as Kamut®)
  • Pearl barley
  • Rye
  • Semolina
  • Spelt
  • Triticale
  • Wheat


How GO FREE can help

With our gluten-free GO FREE breakfast cereal range, those who need to live without gluten can enjoy a delicious breakfast – gluten-free and fortified with vitamins and iron. Whether it’s vegan and gluten-free Rice Pops or Corn Flakes, or it’s our gluten-free Honey Flakes, there’s something for everyone.  


Gluten-free breakfast cereals

Breakfast cereals come in all sorts of gluten-free combinations. So, if you’re looking for gluten-free grains you can’t wait to wake up to, here are a few delicious ways to start the day:


GO FREE Rice Pops

The crispy puffs of rice in our GO FREE Rice Pops and your favourite milk drink make the perfect combination. They taste amazing and are easy to prepare, plus our breakfast cereals are fortified with iron and B vitamins. You’ll have a great breakfast in seconds.


GO FREE Corn Flakes

These golden cornflakes are ready to make your mornings delightful in just a few spoonfuls. Our carefully-selected ingredients contain no gluten, so if you need inspiration for a simple, but delicious gluten-free breakfast, give GO FREE Corn Flakes a try.


GO FREE Honey Flakes

Crispy cornflakes mixed with a little bit of honey, perfect for pouring milk over and enjoying as you start off the day. If you’re looking for delicious gluten-free breakfast cereals to cheer up your morning, give our GO FREE Honey Flakes a go.