Are Oats Gluten Free?

Oats Are Not Always Gluten Free

First things first, the answer to the question, “Are oats gluten free” is “it depends”. Some oats are gluten-free and safe for people with celiac, but not all. The only way to know for sure that your oats are compatible with a gluten-free diet is to carefully read the label. Gluten-free oats will always have a label that says so.

If you don’t see a gluten free label, it’s best to assume that the oats do contain gluten, as they may be contaminated with gluten-containing ingredients like wheat.

Different Kinds of Oats

There are several different kinds of oats that you’re likely to encounter in the supermarket. These include:

• Whole groats. This is the least processed variety of oats. Whole oat grains that take the longest time to cook. They contain the full bran, germ and endosperm, so you’ll maximize fiber and nutrients.
• Steel-cut oats. To make these, whole groats are sliced into smaller pieces. None of the bran or germ is removed, so these are highly nutritious but faster cooking than whole groats.
• Rolled oats. Also called old-fashioned oats, these grains are gently steamed to soften them for cooking, then processed through heavy rollers that flatten them. The grains retain their outer bran and inner germ and cook faster than steel-cut oats. They also stay fresher longer because of the steaming.
• Quick oats. Also called instant oats, this variety is more highly processed. the grains are cut into smaller, thnner pieces and steamed for longer. This makes them very quick cooking and slightly lower in nutrients.

You will also find oat bran, which is the isolated bran from the groats, and oat flour. This is a fine, powdery flour made from whole oats. If it’s gluten-free, it’s great for GF baking.

Oats and Cross-Contact

While oats themselves do not contain gluten, cross-contamination during the production process can occur. In many cases, oats are grown, harvested and produced alongside gluten-containing products like wheat and other grains.

This cross-contamination, or cross-contact, can result in trace amounts of gluten in packaged oats.

Celiac Disease and Oats Consumption

Depending on the severity of your sensitivity to gluten, you may or may not have to worry about cross-contamination. If you have celiac disease, you need to avoid gluten at all costs, even trace amounts. In that case, always choose certified gluten-free oats.

On the other hand, if you have a mild gluten sensitivity, you may not experience any symptoms from eating regular oats. Of course, for added protection, it’s best to choose gluten-free or certified gluten free oats. They are generally easy to find at most grocery stores and online.

In addition, some people may also be sensitive to even certified gluten free oats because they react to other grains or may still be healing their gut. It is always best to discuss this with your doctor.

Curious about oat milk too? Read Is Oat Milk Gluten Free?

Limit Your Consumption

At the end of the day, the supply chain is complex and spread out. It can be nearly impossible to remove all trace amounts of gluten from a product grown in a field. So to minimize your exposure to gluten, your best bet is to limit your consumption of oats and always choose gluten free.

Gluten Free Oat Recipes to Try

Once you have discussed the safety of consuming oats with your doctor and found a brand that meets your needs for ensuring they are gluten free and if you can then tolerate them, then you may want to start enjoying them again. Here are some recipes you can make:

Hot Oatmeal and Overnight Oats Recipes

Mixed Berry Baked Oatmeal

Colorful berries are baked into this hearty oatmeal recipe for a dish you can serve to a crowd at brunch or meal prep ahead to reheat and enjoy all week.

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Other Recipes Using Oats

Gluten Free Banana Waffles

These easy waffles use oats instead of GF flour and are blended up in seconds before cooking to sweet, golden, and crisp perfection in your waffle iron.

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