Avery Collins
Cornflakes are a breakfast cereal made primarily from milled corn. While corn is naturally gluten-free, most cornflakes products contain gluten due to the addition of malt barley or other malt flavorings. However, some brands offer gluten-free cornflakes, such as Nature's Path Organic Fruit Juice Corn Flakes and Nestle Gluten-Free Corn Flakes, which are certified to contain less than 20 ppm gluten. Kellogg's also offers a gluten-free version of their classic cornflakes. For those on a low FODMAP diet, it is important to choose breakfast cereals that are free from wheat, rye, and barley, as these are high-FODMAP ingredients. Instead, opt for cereals made with ingredients like buckwheat, corn, rice, quinoa, millet, or tapioca. Additionally, consider using low FODMAP plant-based milk alternatives like almond milk or soy milk, and add low FODMAP fruits such as blueberries or strawberries.
| Characteristics | Values |
|---|---|
| Cereals to avoid on a low FODMAP diet | Wheat, rye, barley, high fructose corn syrup, honey, sugar-free replacements |
| Low FODMAP fruits | Blueberries, Strawberries |
| Low FODMAP sweeteners | Sugar, brown sugar, cane sugar, maple syrup, golden syrup, rice malt syrup |
| Low FODMAP plant-based milk | Almond milk |
| Low FODMAP hot cereals | Oats, rice, millet, quinoa, buckwheat, rolled oats, steel-cut oats, Nabisco Cream of Rice, Arrowhead Gluten Free Rice and Shine Hot Cereal, Puffed Corn |
| Low FODMAP cold cereals | Rice Chex, Kellogg's Corn Flakes, Rice Krispies, Nature's Path Rice Puffs, Crispy Rice, Envirokidz Lightly Frosted Amazon Flakes, Cinnamon Jungle Munch, Panda Puffs, Leapin' Lemurs, Gorilla Munch, Erewhon Gluten Free Corn Flakes, Gluten-Free Weet-Bix, Magic Spoon |
| Symptoms of high FODMAP consumption | Digestive pain, bloating, abdominal distension, altered bowel habits |
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What You'll Learn
Monash University-approved low-FODMAP cereals
When shopping for Monash University-approved low-FODMAP cereals, it is important to remember that the main FODMAPs present in grain and cereal foods are fructans and, to a lesser extent, GOS. Thus, it is best to avoid cereals made with wheat, rye, and barley, as well as those containing flavour additives such as high fructose corn syrup, honey, and sugar-free replacements (ending usually in -ol).
Some Monash University-approved low-FODMAP cereals include Kellogg's Rice Krispies, Rice Chex, and Rice Puffs. These cereals are suitable options for a low-FODMAP diet as they are made from rice instead of wheat, which is high in fructans. Additionally, Kellogg's has partnered with Monash University in Australia to provide seven low-FODMAP certified cereals.
Other low-FODMAP cereals that are not produced by Kellogg's include Oatibix flakes, Magic Spoon, and Bob's Red Mill maple granola. These cereals are also unlikely to contain high levels of fructans and other FODMAPs. It is important to note that while granola is often considered a cereal, it may not always be low-FODMAP, as some granolas contain honey, which is high in fructose.
When choosing a cereal, it is always best to check the labels for other ingredients that may be high in FODMAPs. For example, milk and yoghurt are commonly used high-FODMAP ingredients added to breakfast cereals. Thus, opting for plant-based milk alternatives, such as soy milk, almond milk, or rice milk, can be a better choice for those on a low-FODMAP diet.
Lastly, while corn flakes are typically gluten-free, not all corn flake cereals are low-FODMAP. Some smaller brands, such as Erewhon, offer gluten-free corn flakes that may be suitable for a low-FODMAP diet.
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Gluten-free cornflakes
While corn is naturally gluten-free, not all cornflakes are safe for those following a gluten-free diet. Some cereal manufacturers add ingredients that contain gluten during processing. For example, Kellogg's Corn Flakes include "malt flavouring" as the third ingredient, which contains gluten in the form of barley.
There are, however, several brands of cornflakes that are gluten-free. These include:
- Kellogg's Corn Flakes Gluten Free: These corn flakes are crafted without any artificial colours or flavours and provide a nutritional boost of vitamins and minerals.
- Barbara's Bakery: This brand sweetens its corn flakes with organic cane sugar and is certified organic by the U.S. Department of Agriculture and non-GMO project verified. However, they are manufactured in a facility that also processes wheat products, so there is a risk of cross-contamination.
- Nature's Path: These corn flakes are made with certified organic cornmeal and pure cane sugar. They are certified gluten-free by the Gluten-Free Certification Organization (GFCO).
- Attune Foods: This brand offers certified gluten-free, non-GMO, and organic corn flakes with only two ingredients: organic milled corn and sea salt.
- The Real Cereal Company: Their corn flakes are certified organic, non-GMO, and gluten-free, with organic corn grits and sea salt as the only ingredients.
- Erewhon: This brand manufactures gluten-free corn flakes, crispy brown rice, and honey rice twice cereal.
- General Mills' Corn Chex: Seven of the eight varieties of General Mills' Chex cereals, including corn, are considered gluten-free.
It is important to read labels carefully and choose products that are certified gluten-free to ensure a gluten-free diet is maintained. Additionally, those on a low FODMAP diet should avoid cereals made with wheat, rye, and barley, as well as flavour additives such as high fructose corn syrup, honey, and sugar-free replacements.
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Low-FODMAP fruits for cereal toppings
When choosing a low-FODMAP cereal, it is important to avoid wheat, rye, and barley. Many cereals also contain high-FODMAP flavour additives such as high-fructose corn syrup, honey, and sugar-free replacements ending in '-ol'.
When it comes to low-FODMAP fruits for cereal toppings, blueberries and strawberries are good options. These fruits can be added to hot cereals or cold cereals with milk. On the other hand, apples and pears are high in FODMAPs and should be avoided.
Other low-FODMAP fruits that can be used as cereal toppings include raspberries, bananas, and fruits that are not excessively high in fructose or sorbitol. It is important to note that while bananas are generally considered low-FODMAP, some people with IBS may find them triggering. Therefore, it is always a good idea to check the FODMAP content of any fruit you are considering using as a cereal topping and to be mindful of portion sizes.
Additionally, you can add a tablespoon of linseeds, flaxseeds, or psyllium husk to your cereal for extra fibre.
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Milk and yoghurt in cereals
When it comes to milk and yoghurt in cereals, it's important to consider both the nutritional value and any dietary restrictions. While milk and yoghurt are commonly used ingredients in breakfast cereals, they can be high in FODMAPs, which may not align with specific dietary needs.
For those following a low-FODMAP diet, it is recommended to opt for milk alternatives such as low-FODMAP plant-based milk or yoghurt. This can be a suitable substitute for milk in cereals, providing a similar texture and flavour while adhering to dietary restrictions. Yoghurt, in particular, has gained popularity as a topping for cereals, offering a creamy consistency and a tangy taste that complements the sweetness of certain cereals.
It's worth noting that not all yoghurts are equal in terms of FODMAP content. Some yoghurts may be higher in FODMAPs due to added ingredients or flavourings, so it's crucial to read labels carefully. Additionally, while milk and yoghurt are commonly used as bases for cereals, there are other alternatives to consider, such as almond milk or kefir, which can provide variety and accommodate different taste preferences.
When choosing cereals to pair with milk or yoghurt, it's important to consider the FODMAP content of the cereal itself. Cereals made with wheat, rye, and barley should be avoided, as these grains are high in FODMAPs. Instead, opt for gluten-free options, such as Erewhon Gluten-Free Corn Flakes or Nature's Path Rice Puffs. These cereals provide a low-FODMAP base, allowing for more flexibility in choosing milk or yoghurt accompaniments.
Lastly, while milk and yoghurt can be enjoyed with cereals, it's worth noting that some people prefer their cereals dry or with non-dairy alternatives. Personal preference plays a significant role in this choice, and it's always a good idea to experiment with different combinations to find what suits one's taste buds and dietary needs.
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Low-FODMAP sweeteners
Cornflakes can be gluten-free and low FODMAP, but it is important to check the ingredients list. While on a low FODMAP diet, wheat, rye, and barley should be avoided, as should flavour additives such as high-fructose corn syrup, honey, and sugar-free replacements.
When it comes to sweeteners, the main FODMAPs that can cause digestive problems are excess fructose and polyols. However, many sweeteners also contain fructans, which can trigger symptoms in people with IBS. Glucose and fructose are usually well tolerated by people with a FODMAP intolerance. Here is a list of low-FODMAP sweeteners:
- Glucose syrup is low FODMAP and is one of the most suitable sweeteners.
- Golden syrup can be consumed in small amounts on a low FODMAP diet. According to Monash University, 1 teaspoon is considered low FODMAP, while 1 tablespoon is high FODMAP for fructans.
- Maple syrup is considered low FODMAP, according to Monash University research. Two tablespoons of maple syrup are low FODMAP.
- Rice malt syrup is derived from fermenting brown rice with enzymes to disintegrate the starch.
- Palm sugar is considered low FODMAP in a 1/4 cup serving, according to Monash University.
- Coconut sugar is low FODMAP in 1 teaspoon serves, according to Monash University and FODMAP Friendly. However, larger servings of 3 teaspoons are considered high FODMAP for fructans.
- Beet sugar is considered low FODMAP.
- Demerara sugar is low FODMAP up to 1/3 cup.
- Dextrose, or glucose, is considered low FODMAP.
- Acesulfame-K is a calorie-free sweetener that is believed to be low FODMAP, although it has not been tested.
- Allulose is a naturally occurring monosaccharide that is generally considered to be low FODMAP.
- Aspartame is a calorie-free sweetener that is believed to be low FODMAP but has not been tested.
It is important to note that the use of artificial sweeteners is debated in the literature, as there is evidence to suggest they increase appetite and calorie consumption. Additionally, research into the use of sweeteners for people with IBS is limited to the well-documented effects of polyols, and more robust human clinical trials are needed.
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Frequently asked questions
Some low FODMAP breakfast cereals include Kellogg's Corn Flakes, Rice Chex, Rice Krispies, Nature's Path Rice Puffs, Crispy Rice, and Honey’d Corn Flakes Cereal.
Some low FODMAP hot cereals include oatmeal made from rolled oats or steel-cut oats, Nabisco Cream of Rice, Arrowhead Gluten-Free Rice, and Shine Hot Cereal.
While on a low FODMAP diet, it is best to avoid cereals made with wheat, rye, and barley. It is also good to be mindful of flavor additives such as high fructose corn syrup, honey, and sugar-free replacements. Additionally, plant-based milk is a good option to accompany your cereal.
