More and more people are currently concerned about gluten. Because gluten intolerance (or celiac disease) or gluten sensitivity are no longer rareWhat happens if you have developed gluten intolerance and what are you allowed to eat then? How do you actively avoid products containing gluten? And how can you make sure that you have a gluten-free breakfast in the morning?

What is gluten actually?

Gluten is a natural protein that occurs mainly in wheat and other cereals. That is why gluten is found in many foods that contain some form of cereal – and there are many of them. Cereals containing gluten include wheat, rye, spelt and barley. 

Gluten is found so frequently in a wide variety of foods because it offers many beneficial physiological and technological properties. For example, gluten is responsible for flour and water combining to form a sticky dough. This is why gluten is also called gluten protein. 

What causes gluten intolerance and how can you recognize it?

Mostly hereditary factors lead to gluten intolerance. However, intolerance can also be caused by a weakened immune system, infections or diet. There are many different forms of intolerance, which differ according to their severity. There is wheat allergy, gluten sensitivity and coeliac disease. Although these terms are often used as synonyms, there are great differences between them, such as different symptoms and their intensity.

What are these symptoms now? They range from diarrhoea to headaches – but they also include aching limbs or muscles. If you repeatedly feel flatulence or discomfort after eating gluten-containing foods, you may well be affected by an intolerance. But before you start to worry too much, we recommend that you consult a specialist. He or she can carry out tests, make a diagnosis and discuss treatment options and a possible change in diet with you.

What exactly is bad about gluten?

For people without intolerance, gluten is not a problem. Although science is currently still faced with the question of whether gluten is generally less easily digested by humans, it should not actually be a problem for healthy people. For people with intolerance, the effect of gluten is similar to an autoimmune disease. The mucous membrane of the small intestine is attacked and slowly dissolves. Due to the damaged mucous membranes, vitamins and nutrients can often no longer be digested properly. This can lead to deficiency symptoms in those affected. 

What can I eat on a gluten-free diet?

If you have been diagnosed with sensitivity or perhaps even celiac disease, you do not have to bury your head in the sand right away. While just a few years ago it was extremely difficult to live with a gluten intolerance and to adapt your diet to it, there are already enough alternatives available today not to have to do without anything. 

But just because you have a gluten intolerance does not mean that you have to give up cereals altogether. There are plenty of gluten-free cereals, such as buckwheat, quinoa, amaranth or millet. If you are affected, it is important to make sure that the products are really gluten-free when you buy them. Otherwise it is possible that the products have come into contact with other products containing gluten during processing. So you should pay close attention here!

How does a gluten-free diet work?

For many people all alarm bells ring when they think of gluten-free products. The frequent fear of those affected is that they will have to give up everything that tastes good. But this is a great deception. Gluten-free does not mean tasteless! And certainly not in the morning – healthy and gluten-free breakfast is really easier than you might think.

There are now many gluten-free alternatives that have nearly the same taste. So don’t worry – gluten-free is easier than you might think at first. It already starts with muesli. Just a few years ago it was unthinkable without gluten, but today there are already super delicious alternatives, such as our delicious Muesli with Coconut and Apricots.

Which foods contain gluten?

We have prepared an informative table for this question:

RavioliCream & Sour cream
SaucesYoghurt & Food Quark
NoodlesCheese and cream cheese
BreadcrumbsPrawns & Scampi
Baked goodsNon-breaded meat
CouscousFresh vegetables
SemolinaSweet potatoes
Oats (low gluten)Rice & rice noodles
RyeGluten free pasta
WheatBread made from gluten-free flour
different cakesPlant oils
Baking mixesMillet
Malt beveragesAmaranth
Wheat flourSoya
Rye flourChickpeas & Chickpea flour
Brewer’s yeastCoconut flour
Yeast extractAlmond flour
 fresh fruits
 Brown and white sugar

As you can see, there are many gluten-free foods and products. So, It is not difficult to make a gluten-free diet.

What is the best way to start your day gluten-free?

For many, the fight with gluten begins in the morning. Is cereal gluten-free? When you buy your cereal, make sure that it is labelled gluten-free. Then you are definitely on the safe side. Milk and yoghurt are also gluten-free in principle – milk substitutes should always be labelled as well. For example, we offer a wide range of gluten-free mueslis, with which you can start the day full of energy and healthy.

Oatmeal, which is becoming increasingly popular as a breakfast, is also ideal for a gluten-free diet. Oats are basically gluten-free. Nevertheless, it is an advantage for people with coeliac condition to buy oats clearly labelled as gluten-free. Oats are often grown and processed together with other gluten-containing products, which can lead to “contamination” with gluten. You should also make sure that there are no toppings in the porridge that could spoil your plans. 

Easy to recognise by the gluten-free seal: our gluten-free Porridges

Maybe a delicious Strawberry-Chia Porridge or our Blueberry-Apple Porridge? A hot breakfast is not only extraordinarily healthy, but also gives you the energy you need to enjoy your day to the full.

You could also try our Gluten-free Banana Overnight Oats:

Glutenfreie Overnight Oats Banane-Heidelbeer Rezept
Print Recipe
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Gluten-free Banana Overnight Oats

Prep Time5 mins
Let it steep in the fridge3 hrs
Total Time3 hrs 5 mins
Servings: 1


  • 50 g gluten-free Bircher Porridge or gluten-free oat flakes
  • 120 ml milk or plant drink
  • 1 pinch of salt
  • 1 banana
  • 50 g blueberries
  • 1 tsp agave syrup


  • Put the gluten-free Bircher Porridge or the gluten-free oat flakes in a preserving jar.
  • Next, add 120 ml of a liquid of your choice (milk or plant drink) and mix the ingredients together.
  • Add a pinch of salt to your Overnight Oats and if you like your Overnight Oats sweet, add a teaspoon of agave syrup.
  • Place the jar in the refrigerator overnight or for at least 3 hours.
  • When your Overnight Oats are nice and creamy, you can take them out of the fridge.
  • Now you can refine your Overnight Oats with fruits of your choice. For this recipe we used banana and blueberries.

Dominik Wendl

Content Creator

Ich interessiere mich schon seit Jahren für Sport und Ernährung und setze mich intensiv mit den Themen auseinander. Auf diesem Blog teile ich gerne mein Wissen rund um das Thema gesunde Ernährung und die richtige Ernährung beim Sport.

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