Is Oatmeal Gluten Free?

Oatmeal is a popular breakfast choice, known for being warm, tasty, and nutritious—making it a great way to start the day. If you’re following a gluten-free diet, you’ve likely wondered whether oatmeal is gluten-free. In this article, we’ll explore the answer to that question and break down the reasons behind it.

Understanding Gluten

Gluten is a structural protein that can be found in a range of cereal grain sources like wheat, barley, rye, etc. It’s basically like glue holding the food together, giving dough its elasticity and helping baked goods rise. Fruits, vegetables, meat, etc. are all naturally free of gluten, along with other grains like corn, rice, buckwheat, and more. These can be safely consumed by those with any gluten sensitivity as long as they are not contaminated in any manner.

Who Needs a Gluten-Free Diet?

Gluten by itself is harmless to consume by the general population; unless you’re affected by celiac disease or have gluten intolerance.

Celiac disease affects approximately 1 in 100 people worldwide and is a long-term autoimmune disorder that is caused by gluten consumption. It is a hereditary disease that severely affects the small intestine [1].

If you have gluten intolerance, which is also known as non-celiac gluten sensitivity, consuming gluten will lead to symptoms like being bloated, gassy, abdominal pain, and more [2]. Celiac disease shares similar symptoms, however it is much more serious whereas those who have gluten intolerance find relief post reducing their gluten intake. Falling under either of these category will require you to follow a gluten-free diet.

Gluten-free diet recipes that you can try:

10 Gluten and Dairy-Free Breakfast Ideas and Recipes

Gluten-Free Christmas Cookies: 10 Recipes For Some Jolly Good Treats

Are Oats and Oatmeal Gluten-Free?

100% oats are naturally gluten-free and are totally safe for consumption by anyone who is allergic to gluten, whatever sensitivity level they may have, especially when selecting gluten free oat products. However, the problem with oatmeal or even oats is the chance for cross contamination.

Large quantities of commercial oats are often produced and packaged alongside other cereal grains like wheat, barley and rye. Aside from sharing facilities they are sometimes even grown next to each other in fields. Therefore the chances of oats and oatmeal coming in contact with these gluten-containing grains is quite high. Uncontaminated oats are crucial for individuals with gluten intolerance or celiac disease, as contaminated oats can lead to health issues. So people suffering from any form of gluten sensitivity can possibly still react to them.

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Avenin Sensitivity

There are also a small percentage of people with celiac disease who can even react to consuming 100% oats. This is if they have avenin sensitivity, which can also cause similar symptoms to celiac disease but does not leave you with any intestinal damage. This was proven by the first controlled immune study of avenin, and those who are allergic to this protein should avoid oats or oatmeal altogether.

Cross Contamination

As discussed previously, most oats and oatmeal are prone to cross-contamination across field and facilities. But fret not as those with celiac disease and gluten intolerance do have the choice of going for products labeled gluten free. These are either oats that are specially grown and processed separately from the other gluten-containing grains, or have machines that completely remove and eliminate traces of gluten from their product. While it’s still being debated about being an entirely safe option for those with celiac disease, it’s as close as it can get.

How to Incorporate Oatmeal Into a Gluten-Free Diet?

If you have any form of gluten sensitivity, talking to a gastroenterologist or a dietician is important if you wish to incorporate oat products into your diet. Choosing gluten free products is crucial to avoid cross-contamination with gluten-containing grains. You should also closely monitor any reactions you might possibly have and have regular blood tests done. Some individuals may experience oat intolerance which is avenin sensitivity, and it is important to consult a doctor if discomfort arises.

Only go for products labeled gluten-free, and choosing to eat them should largely be based on your intestinal healing process. Remember to take note of the other ingredients you’re adding to your morning oatmeal and ensure that they’re free of gluten too. If you face any symptoms, cease consuming the oat products and consult your doctor.

Some countries actually recommend having oats and oatmeal in your gluten-free diet. Studies have shown how people with celiac disease consuming oats in these countries have better intestinal healing than the ones who don’t.

Learn more about the gluten-free diet: Are Corn Tortillas Gluten Free? Homemade Recipe and Best Gluten-Free Tortillas To Try

Conclusion

We hope that this article has helped keep you informed on all things to look out for while choosing to have oatmeal and gluten-free oats. For more resources and tips on how you can lead a healthy and active lifestyle, check out the JustFit app!