Are Oats and Oatmeal Safe for Gluten-Free Diets?

Pure oats are gluten-free and appropriate for those with celiac disease or gluten sensitivity. However, they can also be contaminated with gluten during processing.

Oats are a very nutritious grain with many health benefits. They are popular as porridge for breakfast and are also present in muesli, granola, and other food items and snacks.

This article will explore whether oats can be included in a gluten-free diet.

What is Gluten?

Gluten is composed of two proteins present in grains: glutenin and gliadin. These two proteins cause the most adverse effects in people suffering from celiac disease or gluten sensitivity.

Additionally, they give the dough its spongy, chewy texture and provide the structure it needs to rise. Since they don’t have that protein, gluten-free products will offer different mouthfeel and taste.

Celiac disease is an autoimmune reaction in which the body reacts to these proteins as intruders, attacking gluten and the gut’s lining. 

This results in damage to the intestinal lining and other symptoms like bloating, constipation, diarrhea, headache, fatigue, depression, skin rashes, and weight gain. Gluten sensitivity may exhibit similar symptoms but isn’t an autoimmune reaction. It can cause inflammation but doesn’t damage the body like celiac disease.

Avoiding gluten entirely is the only way to combat celiac disease or sensitivity. Usually, the gut will eventually heal. Those with allergies, whether big or small, should avoid items that contain gluten or may be cross-contaminated.

Are Oats Gluten-Free?

Gluten is found in rye, wheat, barley, and triticale. Oats are not part of these groups and are typically safe for people with celiac disease.

However, due to possible contamination, those with gluten sensitivities, especially celiac disease, should be cautious when eating oats. 

Farmers often grow oats near wheat and other gluten-rich crops, and many oat-processing facilities also process gluten-containing foods. Those with gluten intolerance should verify labels and search for completely gluten-free oats.

Avenin Sensitivity and Oats

Contamination isn’t the only issue. Some people with celiac disease may suffer inflammation after eating oats, even if they are gluten-free. 

Oats contain avenin, a protein similar to gluten found in wheat. For some, avenin triggers immune cells that respond to gluten. They might not immediately react, but there can be damage over time.

A 2014 study revealed that consuming 100 grams (g) of oats daily for three days activated immune cells targeting avenin. However, it only affected 8% of participants.

The authors concluded that most people with celiac disease eating 100 grams of oats daily are unlikely to suffer long-term effects.

In 2016, the North American Society for the Study of Celiac Disease suggested checking anti-tTG (anti-tissue transglutaminase) levels before and after adding oats to the diet. This helps understand how eating oatmeal impacts individuals.

Anyone introducing oats to their diet should start with small amounts and monitor symptoms. Symptoms may not always show up immediately, so it is advisable to consult a doctor or dietitian before starting.

If there are no signs of illness and antibody levels remain stable, it is likely safe to continue eating oats.

What’s the Distinction Between Gluten-Free Oats and Regular Oats?

“Gluten-free oats” are processed in a facility without cross-contamination. This means other grains, such as wheat, barley, and rye, are not processed in the same facility. The “certified gluten-free” label indicates this.

“Regular oats” are produced alongside gluten-containing foods, meaning small amounts of gluten could be present.

Oats and Gluten-Free Regulations

Oats aren’t considered a gluten-free food in many countries.

Regarding gluten regulations, oats aren’t typically classified with barley, wheat, or rye. 

Canada, Europe, and several other countries follow Codex Alimentarius Standard 118-1979, which includes oats in their definition of gluten grains. The Codex standard notes:

“Oats are tolerated by many, but not all people allergic to gluten. Therefore, the acceptance of oats not contaminated by barley, wheat, or rye in foods covered by this standard can be decided nationally.”

Most European countries allow oats in products labeled gluten-free. 

Canada issued a marketing authorization in 2015, allowing gluten-free claims for oats and foods containing them if they are developed or processed to ensure the absence of gluten and testing free of more than 20 ppm of gluten-containing grains.

In Canada, the phrase “gluten-free oats” must indicate the oats where they are mentioned, even on the ingredient list. However, the FDA in the U.S. doesn’t allow this description on food labeling for packaged foods.

Exceptions include Australia and New Zealand, where oats are unrestricted grains, barley, wheat, and rye in all gluten-free products sold or manufactured in these countries.

Are All Oats Gluten-Free?

Not all oats are gluten-free.

Although naturally gluten-free, oats may encounter gluten during transport or packaging. Different types of oats pose an increased possibility of cross-contamination with gluten.

Look for certified gluten-free food labels to ensure gluten-free oats. These oats are processed in an independent plant free of gluten-containing ingredients and tested to ensure they contain less than 20 ppm of gluten.

How Do You Know Which Oats Are Gluten-Free?

The quickest way to recognize gluten-free oats is to look for a label that says “gluten-free” on the package. Most oats don’t list wheat on the ingredient list but are at risk of contamination with gluten.

Only certified gluten-free oats are tested to ensure the gluten content is less than 20 ppm.

If you’d like to research, you can check the brand’s website to learn about its processing methods. If it uses an independent facility that doesn’t process gluten-containing ingredients, it’s likely gluten-free.

Which Brands of Oatmeal Are Gluten-Free?

Fortunately for those who can tolerate oats, there are a variety of gluten-free-certified oatmeal.

Bob’s Red Mill

Bob’s Red Mill offers a wide range of gluten-free oatmeal, including easy-to-make oatmeal cups in four flavors. They also cook quickly rolled oats and steel-cut oatmeal. 

Bob’s testing for gluten is down to 20 parts per million (PPM). Be sure to purchase gluten-free oatmeal, but Bob’s also sells oatmeal products that are not gluten-free.

GF Harvest

G.F. Harvest is a family-owned enterprise located in Wyoming. The company is a grower of Oats and conducts extensive tests to ensure its fields are contamination-free by testing the seeds it utilizes up to 10 PPM. GF Harvest holds gluten-free certification, organic, and Kosher certifications.

The products include organic, gluten-free rolled oats and regular gluten-free rolled oats for making gluten-free oatmeal. They also offer easy-to-make oatmeal cups.

Lilly B’s

Glutenfreeda Foods and Lilly B’s have teamed up to provide four kinds of instant oatmeal made from gluten-free ingredients: apple cinnamon, maple-raisin brown sugar, and natural. The three other flavors include flax meal and gluten-free oatmeal. 

Lilly B’s oatmeal can be found at supermarkets and specialty stores such as Sprouts and Wegmans.

Montana Gluten Free

Montana Gluten Free collaborates directly with the farmers, ensuring the oats it offers aren’t cross-contaminated with gluten. 

It also certifies that its oats test is for less than three PPM gluten. On its website, the company provides cream of oatmeal, “naked” oats, raw oatmeal, torn oatmeal flour, and baking equipment.

Quaker Oats

Are Quaker Oats gluten-free? 

The company offers gluten-free oatmeal in four varieties: old-fashioned oatmeal, one-minute oatmeal, instant plain, instant brown sugar, and maple oatmeal. Look for this brand at your local supermarket and the regular oatmeal from Quaker.

It is important to note that Quaker Oats does not procure oats free from gluten-containing grains. Instead, they purchase ordinary Oats (generally cross-contaminated by gluten-containing grains) and utilize a controversial sorting method. Quaker Oats claims to eliminate gluten grains but retains the oatmeal.

Quaker Oats tests its products to ensure they do not contain more than 20 ppm of gluten (the minimum Food and Drug Administration standard). 

If you’re extremely susceptible to trace gluten, you should consider buying a brand with stricter testing standards.

Some companies that offer gluten-free products also make oatmeal that isn’t certified gluten-free. Be sure to check the labels carefully and ensure the product you purchase is completely safe unless labeled gluten-free.

Should I Eat Oats?

When you’re ready to introduce gluten-free oats, it’s important to be cautious. Before trying a new oat bran, make sure it’s ‘pure, uncontaminated,’ ‘gluten-free,’ or ‘certified gluten-free.’ This step can help you avoid potential health risks.

Experts suggest that as much as 50g of gluten-free oatmeal per day is to be safe. Examine nutrition labels for the portions. 

Anyone who experiences any new symptoms following adding gluten-free oats to their diet must consult their doctor or dietitian.

How Should a Celiac Disease Patient Incorporate Gluten-Free Oats Into Their Diet?

Choose products labeled gluten-free to ensure they meet FDA requirements and contain less than 20 ppm of gluten.

There are two ways manufacturers can create safe gluten-free oats:

• Sorted oats: Using optical or mechanical methods to sort oats and remove gluten-containing grains.
• Purity Protocol oats: Produced according to standards to prevent contact with gluten at any production stage.

Regardless of the method, all gluten-free oats must comply with the FDA Gluten-Free Food Labeling Rule and contain less than 20 ppm of gluten. The “certification” label is unnecessary as all products labeled “gluten-free” must adhere to FDA standards.

Recipes Containing Gluten-Free Oatmeal

Plain oatmeal is a good option. There are many ways to spice it with other ingredients, so you can have oatmeal for breakfast every day and never be bored. 

Here are a few suggestions to help you get going. Ground gluten-free oats are an excellent alternative to regular flour for baked goods. So, bring the GF cookies!

• Apple Pie Overnight Oats

Breakfast can’t be simpler than overnight oatmeal. Mix some ingredients together, let it sit in the fridge for a few hours, and then wake up to breakfast with dessert!

• Carrot Cake Oatmeal

The term “oatmeal” doesn’t do the recipe justice. The result is a delicious, sweet, gorgeous, spice-packed pudding with the most delicious flavor. You can make a batch to impress your brunch group!

• Homemade Instant Oatmeal

The instant oatmeal packs on most supermarket shelves are stuffed with sugar and artificial flavorings, which could be more accurate to start your day. Make your breakfast bowl unique by adding your favorite mix of nuts, spices, and dried fruits to create an alternative that is healthier than the maple brown sugar packets.

• No-Bake Chocolate Cookies

They’re packed with healthy and nutritious substances (spirulina and cacao powder, to mention only a handful), so we won’t be shocked if you eat them as breakfast.

• Vegan Oatmeal Raisin Cookies

Soft, chewy oatmeal cookies are healthier for you, being vegan and gluten-free. They’re also more nutritious than the ones you enjoyed as a child and as tasty as the ones you’ll remember.

• Crispy Oat Cookies

Oatmeal cookies and toffee form an incredibly salty, crunchy snack that’s the perfect afternoon boost.

• Spiced Apple Oat Cookies

Crisp golden edges and gooey interiors: These cinnamon spice cookies are the perfect fall treat.

• Strawberry Oatmeal Cakes

The art of creating a stunning brunch that everyone will enjoy is now easier than ever! Gluten-free cake mixes made of vegan strawberries are as delicious as they taste. Dress them up with a handful of fresh berries and drizzles of almond milk, and you’re ready to go!

• Raspberry Jam and Oat Bars

The sweet raspberry jam, the crunchy nuts, and a streusel-like crust and topping make an excellent combination. Following this recipe, you’ve created the most divine Oat Bars in your kitchen!

The Bottom Line

Oats are a common ingredient in gluten-free items, and oat flour is popular in gluten-free baking. Including oats in a gluten-free diet offers numerous benefits, but purchasing only certified or labeled gluten-free oats is crucial to ensure they are contamination-free.

In the United States and Europe, gluten-free certified products must contain less than 20 ppm of gluten. Pure oats can now be bought from grocery stores or online.

The decision to include oats should be based on individual needs and sensitivities. It is advisable to consult a doctor before adding oatmeal to a gluten-free diet. Most people can enjoy oats and the delicious dishes made from them.

FAQ

Are Quaker Oats Gluten-Free?

Oats are naturally gluten-free but can be contaminated with gluten during farming, transportation, and storage. Quaker gluten-free oatmeal products are marked and available as part of the Quaker Select Starts line.

Is Gluten-Free Oatmeal Healthier Than Normal Oatmeal?

The main distinction between steel-cut oats, rolled oats, and gluten-free rolled oats is how the oat groat itself is processed. The distinction is typically slight about micronutrients.

Are Rolled Oats As Good As Traditional Oatmeal?

Old Fashioned: Sometimes called rolled oats, old-fashioned oatmeal is flat and flaky. It soaks up more water and cooks faster than steel-cut oats, typically in 5 minutes. It is the preferred oat for cookies, granola bars, and muffins.

What Kinds of Oats Aren’t Gluten-Free?

What Kinds of Oats Aren’t Gluten-Free? Although oats do not contain gluten-containing proteins, they can be affected by gluten-related grains. Commercial rolled, large-box oatmeal is typically processed or packaged in factories that handle grains like barley, wheat, or rye, all of which contain gluten.