by Raye Hodgson

Created on: November 09, 2008

Unlike the situation twenty years ago, finding gluten free cereals (or any gluten free foods) is not that difficult in most locations in the U.S., especially near large cities.
It is largely an exercise in developing the habit of reading food labels, retraining your tastes, and initially spending a little time scoping out stores you may not have visited before. Finding sources will be easier when you have become willing to do things differently.

Label reading is an absolute necessity for avoiding gluten. It is a fine art, actually, because there is gluten in some ingredients that are not listed as "gluten." There are a number of
online sources for interpreting ingredient names, and a print magazine, "Doing Without," that can help you educate yourself.

Retraining your tastes is almost as important as learning how to interpret ingredient lists.
Wheat, barley, rye (and for some, oats or other grains) impart distinctive flavors and textures that other foods do not. Cereal that is gluten free does not have barley malt sweetener or wheat flour like similar cereals and so you need to learn to appreciate the flavors and textures that are there more than miss those that are not.

Once you know what you are looking for on the label and have decided that you are willing to try new tastes and textures, you need to avoid wasting time in the wrong stores.
Some stores, especially convenience stores, just carry standard commercial brands which almost always contain gluten. You are most likely to find something edible at a larger store, one with a health foods section, or a specialty or health food store. Be warned, not all items in a health food store are gluten free.
Always read the label! If you are not sure what an ingredient is, put the item back on the shelf, and go look it up! Don't stop reading with the front of the label. Read every ingredient!

One interesting source for gluten free cereals is available to people who live in rural areas.
Sometimes there are family-run stores that carry bulk foods. Some of those families make cereal mixes that can be bought in bulk, and some of them are gluten free. Be sure to ask, clearly, about ingredients. Don't just ask if it is gluten free. Get a full list of ingredients, and check for yourself, to avoid misunderstanding.

There are a number of companies now that make gluten free cold cereals. They generally are found in health food sections of larger chain stores or in smaller health food stores. Some can also be purchased
online.

Hot cereals without gluten can be easier to find than cold cereals, especially in less populated areas. There are hot cereals made of buckwheat (which is not a grain), rice and corn in most grocery stores. If you have never had hot cereal, you should consider trying it. It is especially satisfying on a chilly morning! Again, you are likely to find more variety in large store health food sections or health food stores.

If you are willing to keep an open mind and do some research, you should be able to find cereals you will be able to enjoy without risking your health.

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