Pure oats are naturally gluten-free and suitable for most people with gluten-related disorders, such as celiac disease. But they may have traces of gluten, depending on where and how they were processed.

Oats are a nutritious grain commonly found in breakfast porridge, granola, muesli, and other foods and snacks.

Many long-term studies have determined that oats are a safe food for most people with celiac disease and other gluten-related disorders to eat.

Unprocessed oats naturally don’t contain gluten, which is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture.

However, oats may contain traces of gluten due to their processing. Additionally, other studies found that a very small portion of people with celiac disease may experience digestive symptoms after eating natural oats.

Continue reading to discover how to ensure oats are gluten-free and explore recipes you can try today.

Natural oats themselves don’t contain gluten, but they sometimes contain traces of gluten due to their processing.

Oats are often grown alongside other crops. The same equipment is typically used to harvest crops in neighboring fields, which may lead to cross-contamination if one of those crops contains gluten.

The sowing seed may also be impure, harboring a small amount of wheat, rye, or barley seeds.

Additionally, products made with oats are often processed, prepared, and packaged in the same facilities as those containing gluten from barley, wheat, or rye.

As such, many companies in the United States, Europe, and Canada now process oats in factories that don’t contain gluten products, or grow oats in fields designated gluten-free.

Products that contain these oats are typically labelled gluten-free, but they must be tested and contain less than 20 parts per million (ppm) of gluten, according to the Food and Drug Administration (FDA).

Still, even gluten-free labels may not always be reliable. Some research has found that a small number of products labeled “gluten-free” contain more than 5 ppm of gluten, which may be high enough to trigger symptoms in some individuals.

Some people with celiac disease (and possibly other conditions) are unable to tolerate pure, uncontaminated oats. This may be due to a protein in oats called avenin, which has a similar amino-acid structure to gluten.

While the majority of people with a gluten-related disorder don’t react to avenin, a tiny percentage might. For these individuals, even certified gluten-free oats may pose a risk.

Oats may be a great addition to a gluten-free diet because they’re high in many nutrients that this diet often lacks, including:

Consider speaking with a healthcare professional or a registered dietitian if you have a gluten-related disorder and aren’t sure whether oats are right for you.

Some researchers recommend that certain individuals with celiac disease only eat oats when they’re in remission. This refers to periods when you’re not experiencing any digestive symptoms, such as bloating and abdominal pain.

When shopping for oats, read product packaging and nutrition labels to ensure the oats are gluten-free.

There are two key things to look for when selecting oats for a gluten-free diet:

  1. Gluten-free oats should be explicitly labelled and certified as “gluten-free.” These products typically have less than 20 ppm of gluten, which is the legal requirement.
  2. Some oat products have a statement like, “processed in a facility that also processes wheat-based foods.” To minimize the risk of side effects, don’t select these products.

Some products may also be labelled with “100% oats,” “pure oats,” “natural oats,” or “organic oats.” However, these statements have no relation to the gluten content and could apply equally to non-gluten-free products.

Try these gluten-free recipes today

Here are some tasty gluten-free recipes that contain oats:

Oats are commonly used in many gluten-free products, and oat flour is a popular ingredient in gluten-free baking.

While there are many benefits to including oats in your gluten-free diet, it’s important to buy only products that are labeled or certified as gluten-free. This ensures that the oats are pure and uncontaminated.

The decision to include oats should be made on an individual basis. Since it’s not possible to know whether you’ll react to avenin, consider speaking with a doctor before adding oats to a gluten-free diet.