Are Oats & Oatmeal Gluten-Free?
When talking about whether oats and oatmeal contain gluten, the answer is not always a simple yes or no. Oats and oatmeal with no other contaminants are considered to be gluten-free by the Food and Drug Administration (FDA). However, it’s not uncommon for oatmeal companies to use oats that have been in close contact with machines that also handle grains that do contain gluten, such as rye. Because of this, those with celiac disease or other gluten sensitivities need to look closely at the oats that they choose.
In this article, we’ll help to answer many of the common questions you may have about oats, oatmeal, and how they may affect people with food sensitivities. We’ll also share some tips for reading labels and finding gluten-free oats and oatmeal.
Are Oats Naturally Gluten-Free?
Oats naturally contain no gluten, and those with celiac disease can eat oat products without fear of reactions. However, while oats are naturally gluten-free, some factors can lead to issues.
Why Isn't All Oatmeal Gluten-Free?
Oats may be gluten-free, but this is not true for other grains, such as rye, wheat, and barley. Oats may be contaminated by these gluten grains if they are planted near one another or harvested using the same equipment. The risk of this is low, but it can still cause issues for those with gluten sensitivities.
Can You Eat Oatmeal & Oats if You Have Celiac Disease?
There are people with gluten sensitivities who choose to avoid oatmeal and oats due to the aforementioned risks of contamination, but pure oats on their own are gluten-free. If a person who adheres to a gluten-free diet wants to make oats and oatmeal a part of their diet, they need to check to make sure that they choose pure oats.
Cross-Contamination & Other Risks to Consider with Oats
Because they do not naturally contain gluten, oat-based products are actually quite common in gluten-free diets. Some studies have found that it is common for people with celiac disease to include oats in their diet without experiencing any issues. However, there are still factors to consider when adding oats to a gluten-free diet.
Cross-Contamination with Oat & Oatmeal Manufacturers
The most common concern regarding oats and gluten is the risk of being contaminated with gluten from other grains. Some brands of oats and oatmeal source their oats from farms where oats may be harvested along with grains such as barley and rye. Unlike oats, these grains do contain gluten, and oats may be contaminated as a result. This means that it is important to ensure that oats and oatmeal are truly gluten-free.
Differences in Sensitivity Level
It has been found that those with celiac disease can eat pure oats without experiencing any problems. However, not all gluten sensitivities are the same. If you are on a gluten-free diet, it is best to proceed cautiously when adding oats to your diet. Consider discussing the topic with a doctor before eating oats as part of a gluten-free diet.
Oat Intolerance
While gluten considerations are certainly important when choosing oats, some people are actually intolerant to oats themselves. Oats contain a protein called avenin, and some people are sensitive or allergic to this. Oats are also high in fiber, which may cause discomfort or digestion issues for some.
Other Risks with Oats and Oatmeal
Oats are generally considered to be incredibly healthy and a good addition to one's diet. It is important to keep track of the ingredients in different brands of oatmeal, however. Some brands have higher amounts of added sugars. Again, they are quite safe for those on gluten-free diets, but it is also a good idea to be careful when choosing oats.
Reading Gluten-Free Labels on Oats & Oatmeals
Food packaging can sometimes feel overwhelming, and this can be especially true while searching for information about gluten. The FDA has standards in place for what can be classified as gluten-free food. However, foods that are considered gluten-free are not required to have a label on any specific location of their packaging, and there is no standard FDA label for gluten-free foods. Additionally, foods that do not naturally contain gluten may choose to not put a "gluten-free" label on their packaging at all.
Tips for Buying Gluten-Free Oats & Oatmeals
Even though labels can be tricky, the best way to know that oats or oatmeal contain no gluten is to carefully check their labels. Co-op Market seeks to make the buying process easier by providing clear ingredient lists with labels such as:
- Gluten-free
- Vegan
- Vegetarian
- No wheat
We also list product certifications so that you can feel even more confident in the food you buy. These certifications are for things such as:
- Gluten-free
- No wheat
- Organic
- Kosher
How Do You Know if Oats are Gluten-Free?
Oats are naturally gluten-free, but there are some instances where they are contaminated by other grains that do contain gluten, such as rye. The best way to ensure that oats are free of gluten is to carefully read the product's label. This will tell definitively if it is gluten-free.
Cooking & Baking with Gluten-Free Oats
If you're looking for gluten-free recipes, there are plenty of options with oats and oatmeal. Oats make great alternatives to wheat products in baking, and oatmeal can be a perfect flour substitute. Because of the health benefits of oats, there are also delicious ways to prepare oatmeal. Before cooking with oats, it is important to check the labels to ensure that they're gluten-free.
Which Brands of Oatmeal are Gluten-Free?
Co-op Market proudly sells oats from Bob's Red Mill. Oatmeal and oats from Bob's Red Mill are certified as gluten-free, and these are just a few of their products we carry:
- Bob's Red Mill Gluten-Free Steel Cut Oats
- Bob's Red Mill Gluten-Free Rolled Oats
- Bob's Red Mill Gluten-Free Oat Bran Cereal
- Bob's Red Mill Gluten-Free Organic Thick Rolled Oats
- Bob's Red Mill Gluten-Free Thick Rolled Oats
- Bob's Red Mill Gluten-Free Quick Rolled Oats
- Bob's Red Mill Gluten-Free Organic Old Fashioned Rolled Oats
- Bob's Red Mill Gluten-Free Organic Steel Cut Oats
- Bob's Red Mill Gluten-Free Organic Oatmeal Cups
Shop Gluten-Free Oats & Oatmeal with Co-op Market
Oats can be great foods to add to gluten-free diets. However, even though oats are naturally gluten-free, there are still risks of contamination through exposure to other grains. This is why it is important to pay attention to labels to make sure that oats are pure. At Co-op Market, we understand the importance of having food options for your needs. Visit our pantry to see how our options can become a part of your diet.
