So what better place to start with a big question I see come up again & again: Are oats gluten free?
If you’re a Coeliac or a person with gluten sensitivity I am willing to bet all the money in my wallet right now that you’ve asked or have wondered that at one point or another. So let’s get into it!
Are Oats Gluten Free?
The Short Answer
Yes and no – oats are naturally gluten free but can often times become contaminated with wheat products during processing. To be safe you should always look to buy certified gluten free oats or oats that have been tested and shown to contain less than 20 parts per million ppm which is considered to be safe for Coeliac consumption in the US and the UK.
What does 20 ppm look like? Take a slice of bread, chop it up into a million little pieces. 20 of those piece are technically considered to be safe for more people with gluten sensitivity. Keep in mind it’s always a good idea to avoid even the smallest amount of gluten because it can add up through the day.
That being said there are some people with gluten sensitivities who also react to gluten free oats. If you feel like oats trigger an autoimmune reaction then you should think about avoiding oat products.
The Long Answer
While oats themselves are inherently gluten free, they can often be considered unsafe for coeliac’s because of cross contamination issues. Many commercial oat products on the market have been cross contaminated with wheat, barley and/or rye which can occur during harvesting, transportation, storage, milling, processing and packaging.
In order to avoid the issue of cross contamination completely you must look for certified gluten free products that have been tested and shown to be safe for Coeliacs. It should be labeled clearly somewhere on the package – if it doesn’t explicitly say that it’s gluten free – be careful. Just because the oats might be listed as ‘100% Oats’ or ‘Pure Oats’ doesn’t mean that it’s actually free from contamination.
Not too long ago Mike & I were shopping at a local bulk supplier of nuts/flours. The allergy warning listed only nuts but when we asked an employee about gluten we found out that they packaged all of their products on the same line using the same equipment which also processed wheat flour.
And whatever you do – also make sure avoid the bulk bins at the grocery store if you’re serious about avoiding gluten.
A few certified brands:
- Gluten Free Harvest
- GF Jules
- Sainsbury’s Delicious Free From line (UK only)
- Delicious Alchemy – (UK only)
There are also some companies who test their products for traces of gluten but are not certified by a third party. If you’re unsure about whether or not a product is considered to be safe for Coeliac consumption, Gluten Free Watchdog is a great resource to check out. They are always updating information so it’s important to make sure you periodically check back with any concerns since
Brands that aren’t certified but have been tested and shown to be safe for consumption:
- Bob’s Red Mill – make sure to buy the one with the GF labelling because they also sell gluten containing oats. They will say somewhere on the package that they have been tested.
- Quaker Oats (one line is GF and only available in the US – not sure about Canada)
Look for gluten free oats in the GF section of your grocery store. They might also sell oats near the other cereals/breakfast foods, but make sure to double check that it’s gluten free. Amazon is another great place to look if your local stores don’t sell any of these brands.
These aren’t the only certified gluten free brands, but ones that I know/have used. If you have any brands that you use please leave comment below so that this page can be a more helpful resource!
Also remember to always double check a product/label before purchasing. Just because a brand sells some gluten free products doesn’t mean that all of their products are gluten free.
The other problem:
There are Coeliacs who still react to gluten free oats. Oats contain a protein called avenin that is similar to gluten (also a protein). Some people believe that avenin triggers an autoimmune response in the body of people with gluten sensitivity because it’s so similar to gluten.
It’s a very controversial topic in the gluten free world because there is a lot of debate between doctors, researchers, and people with gluten sensitivity issues. It’s always a good idea to talk to your doctor if you have any concerns, but ultimately it’s important to listen to your body.
On a personal note, both my husband and my father-in-law are diagnosed coeliac’s. While my husband chooses not to eat anything containing oats, my father-in-law starts off almost every day with a bowl of porridge. Everyone is different and you really just have to decide for yourself.
The Benefits of Oats
I personally love baking with oats. They’re
✔️affordable
✔️ accessible
✔️ & taste great in baked goods
They also have an impressive nutritional profile as they are high in vitamins and minerals. One cup of oats contains 26 grams of protein and 16 grams of fibre. Studies have shown that oats can be useful reducing the risk of type II diabetes, obesity, and lower cholesterol.
Types of Oats
- Rolled Oats: Also know as whole or old-fashioned oats. Made from oat groats that are steamed to make them soft and then pressed and dried. They cook faster than steel-cut oats because they absorb water quickly.
- Steel-Cut Oats: Also known as Scottish or Irish oats. Made from whole oat groats that are split into pieces. They’re nutty in flavour and take the longest to cook.
- Instant Oats: Also known as quick oats. More processed than both Rolled & Steel-Cut Oats. They’re pre-cooked, dried, and then pressed smaller than rolled oats. They’re more powdery than rolled oats and lose texture when cooked.
- Oat Flour — When oats are steamed, rolled, pressed and cut very finely to make a uniform powder/flour. You can make your own oat flour at home with a high powdered blender or food processor.
To sum it all up
Whether or not oats are safe to eat really depends on each person.
At this point in time oats are considered to be safe for most Coeliacs so long as they are choosing certified gluten free brands. There are some people who still experience autoimmune/digestive problems even when they eat gluten free oats. If you’re living a gluten free life and you’re still have ongoing health issues talk to your doctor to see what they suggest. You can always try removing oats from your diet for a time to see if you feel any different.
If you’ve read all this and you still don’t think oats are a problem for you – great! Here are a few recipes below that you can browse through. As I mentioned above, I personally love baking with oats!
If however you wanna give oats a miss just keep scrolling down for a few oat-free recipes!
Easy to make Blueberry Oatmeal Bake – topped with chopped walnuts, spiced with cinnamon & nutmeg and packed full of juicy berries. Gluten Free + Vegan Sweet and chewy Blueberry Coconut Oat Squares – made with easy to source gluten free ingredients and topped with a lemon glaze One bowl, 25 minutes, and less than ten ingredients needed to make these soft and chewy Oatmeal Blueberry Cookies. Jump to Recipe Print Recipe Flourless Peanut Butter Oatmeal Cookies made with 8 ingredients + one bowl | Gluten Free + LowFODMAP Cranberry Orange Gluten Free Biscotti – gently sweetened and lightly spiced oat flour biscotti dipped in melted white chocolate and topped with chopped cranberries Soft and chewy Peanut Butter No Bake Granola Bars with mixed nuts, seeds and dark chocolate chips – only 7 ingredients and about 15 minutes to make! Gluten Free + Vegan & Low FODMAP Options Kid friendly, allergy free banana and date granola bars. Nut free, gluten free, dairy free. Homemade pumpkin spice granola – rolled oats, coconut flakes, and raw pecans with real pumpkin! Gluten Free + Vegan + Low FODMAP Healthy No Bake Cookies with Coconut – Naturally sweetened and easy to make with only 8 ingredients! | Gluten Free + Vegan Flourless Carrot Banana Pancakes – only four ingredients needed and takes about 10 minutes to make! Gluten Free + Dairy Free + Low FODMAP Only 4 simple ingredients in these no bake Peanut Butter Chocolate Oat Bars | Gluten Free with Vegan Options Gluten Free + Vegan Peanut Butter & Jelly Bars | Only 8 ingredients and 35 minutes to needed Raspberry Crumble Bars - double the crumble surrounding a sweet and tangy raspberry fruit filling. Gluten free + Low FODMAP + Vega Sweet & tart Cranberry Apple Crumble topped with an oat & hazelnut topping. Gluten free + Dairy Free + Vegan Sweet and nutty Buckwheat & Oat Pancakes – free from gluten, dairy, eggs, and refined sugar. Make a stack of these in less than 30 minutes! Homemade ice cream sandwiched between two soft and chewy oatmeal cookies. Gluten Free & Vegan Crumbly, gluten free and vegan strawberry rhubarb bars spiced with a hint of ginger. If you have any other questions about gluten free living that you’d like me to cover in the future I’d also love to know! Thanks! This post contains affiliate links. I only post links for products I personally use and believe in. If you make a purchase on Amazon after clicking one of my links, I receive a small commission and the price you pay is not affected. Thank you!Gluten Free Oat Recipes
Blueberry Oatmeal Bake
Blueberry Coconut Oat Squares
Oatmeal Blueberry Cookies
Peach & Summer Berry Overnight Oats with Chia Seeds
Peach & Berry Overnight Oats – throw together the night before to enjoy a quick and filling breakfast. Loaded with peaches, blueberries, and chia seeds!
Flourless Peanut Butter Oatmeal Cookies
Cranberry Orange Gluten Free Biscotti
Peanut Butter No Bake Granola Bars
Banana and Date Granola Bars
Homemade Pumpkin Spice Granola
Healthy No Bake Cookies with Coconut
Flourless Carrot Banana Pancakes
Peanut Butter Chocolate Oat Bars
Gluten Free + Vegan Peanut Butter & Jelly Bars
Raspberry Crumble Bars
Cranberry Apple Crumble
Vegan Buckwheat & Oat Pancakes
Oatmeal Cookies + Ice Cream Sandwiches
Strawberry Rhubarb Bars (Gluten Free & Vegan)
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Rose Martine says
I so enjoy your site and your recipes. Would you please consider adding a print option so we can enjoy your recipes a little more easily. Thank you.
Sarah Nevins says
Hi Rose! So glad you’ve been enjoying the site!
To find the print option – scroll down to the recipe and there is a big green box that says Print right underneath the picture in the recipe.
jules says
My readers ask about this issue all the time as well. I have written and spoken all over the U.S. on the safety issue of various oats, and must point out that in the U.S. the only recognized “certifications” are those from independent agencies like the GFCO. Bob’s Red Mill Oats are NOT certified — none of them are.
I was just on a private tour of their facility earlier this month and asked the QC manager if they would consider applying for certification and her answer was that they were not interested in doing so. People are always surprised to hear that Bob’s Oats are not certified, but it is important to recognize that their symbol is just an internal delineator, and that they use mechanically separated oats as well.
I hope this helps. A good website for up to date information on what brands ARE purity protocol and are certified is GlutenFreeWatchDog dot ORG. I also have written extensively on this issue on my gfJules dot com website.
~Jules Shepard
jules says
And actually, Quaker Oats aren’t certified, either. I’m sorry I didn’t note that in my earlier response.
~jules
Sarah says
Hi Jules! Thanks so much commenting – that’s super helpful to know about the certification! I’ll go back into my post to make a distinction about what’s tested & shown to be safe for consumption versus what’s been verified and certified by a third party.
The Quaker Oats issue (that you mentioned in your other comment) really highlights the confusion because when I was looking through the Gluten Free Watchdog site they state: “Gluten Free Watchdog does not oppose the use of Quaker gluten-free oatmeal by the celiac disease (and non celiac gluten sensitivity) community.” So while it’s not actually certified, it’s not considered to be a problem – at least not at this point in time.
Thanks again for stopping by to leave a comment! I’ll make sure to update my info!
Casey the College Celiac says
What a cool series! I know a lot of gf eaters and newly diagnosed celiacs will appreciate this post! I’m one of the celiacs who can’t tolerate even gf oats. Thankfully rice flakes nd buckwheat flakes are a good substitute!
Sarah says
Thanks Casey! My husband is the same – he’s better off avoiding oats all together! That’s really great to know about the rice/buckwheat flakes! I’ve seen rice flakes sold at our grocery store but I’ve never tried them before. Definitely going to be experiment with that now! Thanks 🙂