Oats are a popular breakfast food that can be a healthy addition to many people’s diets. However, for those with celiac disease or non-celiac gluten sensitivity, it’s important to choose oat products that are certified gluten-free. So are all old fashioned oats gluten-free? Let’s take a closer look.
What are old fashioned oats?
Old fashioned oats, also known as rolled oats or whole oats, are made by steaming whole oat groats and then rolling them to flatten them. This process stabilizes the healthy oils in the oats and helps them cook faster compared to steel-cut oats or whole oat groats.
The result is an oat flake that provides a chewy, nutty texture and oat flavor. Old fashioned oats take only about 5 minutes to cook on the stovetop.
Do oats naturally contain gluten?
Oats do not naturally contain gluten. Gluten is a protein found in grains like wheat, barley, and rye. Oats do not belong to the same grain family and are naturally gluten-free.
However, oats are often processed in facilities that also handle gluten-containing grains. This means there is a risk of cross-contamination if proper protocols are not followed to prevent contact with gluten.
Are all old fashioned oats certified gluten-free?
Not all old fashioned oats are certified gluten-free. In fact, most mainstream brands of old fashioned oats contain a disclaimer stating they may contain traces of wheat and barley due to being processed in shared facilities.
For people with celiac disease, these oats are not considered safe because even tiny amounts of gluten can cause intestinal damage. For those with non-celiac gluten sensitivity, these oats may still cause uncomfortable symptoms.
List of mainstream old fashioned oat brands that are not certified gluten-free:
- Quaker Old Fashioned Oats
- Great Value Old Fashioned Oats (Walmart brand)
- 365 Old Fashioned Oats (Whole Foods brand)
- Shaws Old Fashioned Oats
- Market Pantry Old Fashioned Oats (Target brand)
These products explicitly state on the packaging that they cannot guarantee the oats are 100% gluten-free. Most state the oats are “processed in a facility that also processes wheat and barley products.”
How to find certified gluten-free old fashioned oats
To ensure you are getting uncontaminated gluten-free oats, look for products that are certified gluten-free. This means the oats are grown, harvested, and processed in facilities that adhere to strict standards to prevent any contact with gluten.
There are a few main organizations that certify gluten-free foods in the United States and Canada:
- Gluten-Free Certification Organization (GFCO)
- Celiac Sprue Association (CSA)
- Canadian Celiac Association (CCA)
Look for these logos on packaging to identify certified gluten-free products:
| Certifying Organization | Gluten-Free Certification Logo |
|---|---|
| Gluten-Free Certification Organization (GFCO) | |
| Celiac Sprue Association (CSA) | |
| Canadian Celiac Association (CCA) |
Here are some examples of brands that offer certified gluten-free old fashioned oats:
- Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats
- GFCO Certified Gluten-Free Oats
- Pure Oats
- Cream Hill Estates Gluten-Free Oats
- Gifts of Nature Gluten-Free Oats
- Montana Gluten-Free Oats
- Arrowhead Mills Gluten-Free Oats
Are gluten-free oats safer than regular oats for gluten disorders?
Yes, certified gluten-free oats are generally considered safe for people with celiac disease and non-celiac gluten sensitivity when consumed in moderation as part of a gluten-free diet.
One study found that adults with celiac disease tolerated up to 75 grams (about 1/2 cup dry) of gluten-free oats per day over 12 weeks with no negative effects on intestinal healing. Intake of contaminated oats exacerbated symptoms.
However, there is some debate in the celiac disease community over the safety of oats. A small percentage of people with celiac disease react negatively to avenin, a protein found in oats that is similar to gluten. Gluten-free oats may still not be tolerated by these individuals.
Benefits of choosing certified gluten-free oats
- Avoid cross-contamination with gluten
- Peace of mind that the oats are uncontaminated
- Can be safely eaten as part of a gluten-free diet
- Provides health benefits associated with oat consumption
Downsides of regular oats for gluten disorders
- Risk of trace gluten from cross-contamination
- Can trigger symptoms or intestinal damage
- No guarantees the oats are completely gluten-free
Tips for cooking with certified gluten-free oats
Here are some tips for safely preparing and enjoying certified gluten-free oatmeal:
- Check packaging for one of the gluten-free certifications before buying
- Carefully read ingredient lists to watch for potential cross-contamination
- Rinse cookware thoroughly before preparing oats if used for gluten-containing foods
- Use a clean cooking utensil to scoop oats from the container
- Cook oats in filtered, fresh water or non-dairy milk substitutes
- Avoid adding any ingredients that contain gluten
- Store oats in an airtight container after opening
Are all oat-based products gluten-free?
No, you cannot assume all oat-based products are gluten-free. As with buying plain oats, it’s important to check labels and confirm any gluten-free claims when purchasing oat-based foods like:
- Oatmeal
- Granola
- Cereal
- Baked oat bars
- Oat flour
- Oat milk
Many of these products may contain added ingredients or be processed in facilities with gluten. Look for a gluten-free certification to ensure safety.
Oat-based products often contaminated with gluten:
- Oatmeal packets flavored with wheat-containing ingredients
- Muesli or granola with barley malt or wheat germ
- Cereals processed using wheat-based machines
- Oat flour milled in shared facilities
Should you avoid oats if you have celiac disease?
Most people with celiac disease can tolerate certified gluten-free oats that are uncontaminated. However, it’s a good idea to check with your doctor before adding oats to your gluten-free diet if diagnosed with celiac disease.
There are a few important considerations when it comes to oats and celiac disease:
- Eat only certified gluten-free oats to prevent trace gluten exposure
- Introduce oats slowly and watch carefully for symptoms
- Limit intake to about 1/2 cup dry oats per day
- Get follow-up bloodwork done to monitor antibody levels
- Discontinue oats and consult your doctor if any symptoms develop
Those with celiac disease need to be especially cautious with oats because even small amounts of gluten can trigger intestinal damage and hinder healing.
Signs oats may not be tolerated:
- Digestive upset like bloating, pain, diarrhea
- Skin rash or itching
- Fatigue, joint pain, headaches
- Failure to thrive or loss of weight
Talk to your gastroenterologist if you experience any of these symptoms after eating oats.
Are oat-based infant cereals gluten-free?
No, traditional infant cereals made with oats like those from Gerber, Beech-Nut, and Earth’s Best are not gluten-free. They contain a warning on the label that they may contain traces of wheat and are processed in shared equipment.
However, there are some certified gluten-free oat cereals made specially for infants and young children including:
- Baby’s Only Organic Gluten-Free Oatmeal
- Bob’s Red Mill Gluten-Free Whole Grain Baby Cereal
- Glutino Gluten-Free Oat Infant Cereal
Always verify gluten-free status when choosing oat-based foods for young children. Introducing contaminated oats early may increase the risk of developing gluten intolerance or celiac disease.
Should you avoid oats if you have a wheat allergy?
Those with a wheat allergy, versus gluten intolerance, are often able to tolerate plain oats without issue. This is because the proteins in wheat that trigger allergic reactions are not closely related to oats.
However, there is still a risk of cross-contamination during growing and processing. Those with a wheat allergy should take precautions such as:
- Choose oats verified to be wheat-free
- Check for certification from one of the allergen control programs
- Carefully read ingredient lists for potential sources of wheat
- Watch for labels stating processed in a wheat-free facility
If you have concerns about tolerating oats, consult with your allergist before adding them to your diet.
Allergen control certification programs:
- Grown Without Wheat – FARRP
- Filled Without Wheat – FWW
- SEAL – National Foundation for Celiac Awareness
Can you eat oats if you are sensitive to gluten?
Individuals with non-celiac gluten sensitivity or those who simply feel better avoiding gluten can also benefit from choosing certified gluten-free oats.
While the reasons are not fully understood, many people without celiac disease report digestive symptoms, brain fog, fatigue, joint pain, and other issues when eating gluten-containing grains.
Choosing uncontaminated oats helps reduce exposure to proteins that may contribute to these types of symptoms in gluten-sensitive individuals.
Conclusion
Old fashioned oats and oat-based products can be a tasty and nutritious addition to a gluten-free diet, but only if care is taken to choose certified gluten-free options. Look for trusted gluten-free logos to ensure the oats have been grown, processed, and handled safely to avoid cross-contamination.
While most people with celiac disease and non-celiac gluten sensitivity can tolerate gluten-free oats, it’s important to monitor symptoms carefully, limit intake, and check with your doctor if problems develop after eating oats. By being an informed consumer and verifying true gluten-free status, you can safely enjoy all the delicious ways to include oats in a gluten-free lifestyle.