Oatmeal is a popular breakfast food made from oat grains. It comes in different forms like steel-cut oats, rolled oats, and instant oatmeal. With the rising popularity of gluten-free diets, many people wonder whether instant oatmeal contains gluten.
The short answer is: Yes, most instant oatmeals are gluten-free. This is because oats themselves do not contain gluten. However, there are some important things to know when choosing truly gluten-free oatmeal.
What is Gluten?
Gluten is a group of proteins found in wheat, rye, barley and triticale (a cross between wheat and rye). For people with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can lead to symptoms like diarrhea, bloating, fatigue and nutritional deficiencies.
A gluten-free diet, which avoids all foods and drinks containing gluten, is the only treatment for celiac disease. The gluten-free diet is also often followed by those with non-celiac gluten sensitivity to alleviate symptoms.
Do Oats Contain Gluten?
Oats are naturally gluten-free. The protein found in oats, avenalin, is structurally different from the gluten proteins in wheat, rye and barley that cause issues for people with gluten sensitivities.
So in their plain, uncontaminated form, oats and oatmeal do not contain gluten.
However, cross-contamination during growing and processing can introduce gluten into oats. For example, oats may be rotated with wheat or barley crops, processed on shared equipment, or transported and stored together.
Is All Instant Oatmeal Gluten-Free?
Since oats themselves are naturally gluten-free, you would assume all instant oatmeal is gluten-free too.
Unfortunately, it’s not that simple. Some brands of instant oatmeal contain added ingredients that contain gluten or have been cross-contaminated.
Here are some things to look out for when choosing gluten-free instant oatmeal:
Wheat, Barley or Rye
Some instant oatmeal contains wheat, barley or rye ingredients, such as:
- Wheat bran or germ
- Barley malt
- Malt extract or flavoring
These ingredients contain gluten and are not safe for a gluten-free diet. Be sure to read the ingredients list carefully and avoid products listing wheat, barley, rye or related ingredients.
Oats Processed with Gluten-Containing Grains
As mentioned earlier, cross-contamination is a concern during growing and processing. Some brands process their oats on shared equipment alongside gluten-containing grains.
Contact the manufacturer and ask about their processing methods if it’s unclear on the package.
Flavorings or Natural Flavors
General terms like “natural flavors” or “spice” on the ingredients list could be hiding sources of gluten. For example, natural flavoring could come from barley or wheat.
Ideally, the brand should list the specific flavoring used, such as cinnamon or vanilla extract. Contact the company if the source isn’t clear.
Certified Gluten-Free Oats
To avoid the uncertainties around cross-contamination, look for oats labeled “certified gluten-free.”
This means the oats have been specially grown, processed and packaged to prevent any contact with gluten. Several organizations offer gluten-free certification for oats:
- The Gluten-Free Certification Organization (GFCO)
- Gluten Intolerance Group (GIG)
- Celiac Sprue Association (CSA)
Products certified by these organizations will carry their official logo on the packaging.
Here is an example table showing some popular brands and whether they offer certified gluten-free oatmeal:
| Brand | Certified Gluten-Free |
|---|---|
| Quaker | No |
| Bob’s Red Mill | Yes |
| Nature’s Path | Yes |
| Country Choice Organic | No |
| Kellogg’s | No |
As you can see, brands like Bob’s Red Mill and Nature’s Path offer certified gluten-free oatmeal, while popular brands like Quaker and Kellogg’s do not.
Choosing the Best Gluten-Free Instant Oatmeal
When selecting an instant oatmeal that’s guaranteed gluten-free, look for the following:
- Certified gluten-free symbol from GFCO, GIG or CSA
- No ingredients containing wheat, barley or rye
- No malt ingredients or “natural flavors”
- Processed in a dedicated gluten-free facility
It’s also a good idea to call or email the manufacturer with any questions. Many brands have helpful customer service teams ready to verify their products are gluten-free.
Here are some recommended gluten-free instant oatmeal options:
Bob’s Red Mill Gluten Free Rolled Oats
Bob’s Red Mill is a trusted brand in gluten-free foods. Their rolled oats are certified gluten-free, made from 100% pure whole grain oats.
Country Choice Organic Gluten Free Oats
Country Choice offers certified gluten-free organic oats using a purity protocol to prevent cross-contamination. Their oatmeal comes in fun flavors like apple cinnamon and maple pecan.
King Arthur Gluten Free Instant Oatmeal
From the popular gluten-free brand King Arthur Baking, this oatmeal comes in tasty flavors like brown sugar cinnamon and maple brown sugar.
Nature’s Path Gluten Free Organic Oatmeal
Nature’s Path makes certified gluten-free oats using dedicated gluten-free facilities and thorough testing protocols. Their instant oatmeal comes in a variety of flavors and organic options.
Making Your Own Instant Oatmeal
Another option is to make homemade instant oats to control the ingredients yourself. Here’s a simple recipe:
- Start with certified gluten-free oats from a trusted brand.
- Pulse oats in a food processor or blender until they reach a fine consistency.
- Spread oats thinly on a baking sheet and bake at 300°F for 20 minutes, stirring occasionally.
- Let oats cool completely, then break into smaller pieces.
- Store the oats in an airtight container to use anytime.
To make a single serving, stir together 1⁄3 cup oats with 2⁄3 cup boiling water or milk. Let sit for a few minutes until thickened, then add toppings as desired.
Making your own lets you control the purity of the oats. Plus, you can customize the flavors every day.
Cooking Gluten-Free Oatmeal
Gluten-free oats made from purity-protocol sources are widely considered safe for the gluten-free diet. But cross-contamination can still occur if you’re not careful in the kitchen.
Here are some tips for cooking gluten-free oatmeal safely:
- Use a clean pot and utensils that have not touched gluten.
- Don’t stir with utensils that have been used for gluten-containing foods.
- Store opened packages of gluten-free oats in an airtight container.
- Use a shared toaster carefully by cleaning thoroughly between uses or designate a gluten-free toaster.
- If cooking multiple kinds of oatmeal, make the gluten-free one first.
Being vigilant about kitchen protocols is key to avoiding cross-contact.
Instant Oatmeal Toppings
One benefit of instant oatmeal is all the tasty toppings you can mix in. Here are some easy gluten-free add-ins:
Fruits
Fresh, frozen or dried fruits like bananas, berries, raisins, cranberries, apples or peaches.
Nuts and Seeds
Walnuts, almonds, pecans, pumpkin seeds, sunflower seeds, slivered almonds.
Gluten-Free Granola
Crunchy cereal adds nice texture. Choose a certified gluten-free granola.
Nut Butters
Peanut butter, almond butter, sunflower seed butter.
Dairy Substitutes
Lactose-free milk, almond milk, coconut milk, yogurt.
Sweeteners
Maple syrup, brown sugar, honey, agave.
Extracts
Pure vanilla, almond, cinnamon extract.
Spices
Cinnamon, nutmeg, allspice, ginger, cardamom.
The possibilities are endless for customizing gluten-free instant oatmeal. Get creative with your favorite flavors and textures.
Do Oats Have Benefits?
Beyond being naturally gluten-free, oats offer some great health benefits:
- Fiber: Oats contain a type of soluble fiber called beta-glucan, which has been shown to help lower cholesterol and blood sugar levels.
- Protein: Oats contain more protein than most grains, providing balanced nutrition.
- Important vitamins and minerals: Oats supply manganese, phosphorus, magnesium, B vitamins and antioxidants.
- Heart health: The fiber in oats may help reduce risk factors for heart disease.
- Fullness factor: The fiber and protein in oats helps you feel fuller for longer after eating.
So along with being naturally gluten-free, oatmeal provides great nutritional value as part of a balanced diet. That makes it a satisfying gluten-free breakfast.
Are Oats Allowed on a Gluten-Free Diet?
Some people newly diagnosed with celiac disease or gluten sensitivity wonder if any form of oats is allowed on a gluten-free diet.
The current medical guidance is that pure, uncontaminated oats are fine for most people following a gluten-free diet.
Here’s what some of the leading gluten-related health organizations say about oats:
Celiac Disease Foundation
The Celiac Disease Foundation states that celiac disease patients can eat pure oats, but should introduce them slowly into the diet.
University of Chicago Celiac Disease Center
This leading celiac disease center says that uncontaminated oats from designated gluten-free facilities are safe for most patients.
Celiac Support Association
The CSA says that studies show most celiac patients can tolerate moderate amounts of pure, uncontaminated oats.
However, it’s important to note that a small percentage of people with celiac disease (roughly 5-10%) are sensitive to avenin protein in oats. These individuals should avoid oats.
You should also check with your own physician about integrating oats into your gluten-free diet, especially if you’re newly diagnosed.
But for the majority following a gluten-free diet, pure uncontaminated oats are considered safe. This includes gluten-free oatmeal made from certified oat sources.
Common Questions
Here are answers to some frequently asked questions about oatmeal and the gluten-free diet:
Is oatmeal gluten-free?
Yes, oats are naturally gluten-free grains. Pure oats that have not been contaminated during growing or processing are safe for the gluten-free diet.
Is Quaker oatmeal gluten-free?
No, Quaker oats are not considered gluten-free. While the oats themselves do not contain gluten, Quaker products are frequently processed on shared lines with wheat.
Can celiacs eat oatmeal?
Most people with celiac disease can tolerate pure, uncontaminated oats that come from a certified gluten-free source. However, some celiacs are sensitive to oats and should avoid them.
Are General Mills oats gluten-free?
No, General Mills oats (like Cheerios) contain gluten. However, their gluten-free oats are labeled as such – for example, their Gluten Free Honey Nut Cheerios.
Is oat milk gluten-free?
Yes, most oat milks are gluten-free. Just be sure to use brands that are certified gluten-free, as cross-contamination is a potential issue.
Are oats in skincare products gluten-free?
Yes, oats and oat derivatives used in bath, body and skincare products are considered gluten-free since they are not ingested. Look for “gluten-free” on the label to be sure.
The Bottom Line
Oats are naturally gluten-free, but purity is important. Many mainstream oatmeal brands are cross-contaminated with gluten-containing grains.
To ensure your oatmeal is 100% gluten-free, choose certified brands that test every batch like Bob’s Red Mill, Country Choice, Nature’s Path and King Arthur. Or make your own using certified gluten-free oats.
Carefully check labels for wheat, barley, rye or questionable ingredients. Stick to oatmeal with just pure oat flakes to eliminate any doubt.
Most medical experts agree that uncontaminated oats from gluten-free sources are safe for the gluten-free diet. Just introduce slowly to be sure you tolerate them.
With so many great gluten-free options now, there’s no reason you can’t enjoy delicious instant oatmeal for a fast and nutritious breakfast.
