Oatmeal is at high risk of cross-contact, so choose options that are labeled gluten-free.
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Nowadays, there's an oatmeal recipe for just about every breakfast craving you may have (think: savory oats topped with a runny egg and sauteed greens). With some effort and creativity, you could probably come up with a new oaty masterpiece every morning... for at least a month or two.
But if you're following a gluten-free diet, eating oatmeal can get tricky. Although oats are naturally gluten-free, they're at a high risk of cross-contamination during harvest and processing.
Plain oats are naturally gluten-free, as they're not made of wheat, rye or barley. However, oats are frequently grown alongside wheat, exposing them to potential cross-contamination (more on that below), according to the Celiac Disease Foundation.
So, while oats themselves are gluten-free, that doesn't mean they're necessarily safe to eat if you're following a gluten-free diet.
When you're in the grocery aisle, you'll notice oatmeal comes in a variety of forms, including quick oats, steel-cut oats, rolled oats and whole oats. These varieties are cut and prepared differently with some slight taste variations, too, according to the Whole Grains Council.
How to Buy Gluten-Free Oats
Although oats aren't wheat-, barley- or rye-based, they're at high risk of cross-contamination, which means oatmeal may not be safe to eat on a GF diet.
Cross-contamination happens when foods come in contact with gluten ingredients either during harvesting, preparation or manufacturing, according to the Celiac Disease Foundation. As oats are often grown alongside wheat or processed in the same factories, they can become easily contaminated with gluten.
But you can protect yourself from potential gluten by buying gluten-free oats. First, look for a "gluten-free" label on the packaging. This label is regulated by the Food & Drug Administration and signifies that the food you're eating has less than 20 parts per million (ppm) of gluten, which is generally safe for people with celiac disease to eat.
For even more reassurance, buy foods that are certified gluten-free by trusted third-party organizations, like the Gluten-Free Certification Organization (GFCO). The GFCO has strict standards, certifying foods that have only 10 ppm of gluten or less, according to the organization's website.
If you can't find a label or gluten-free certification on the oatmeal package, read the ingredients list and look for any hidden wheat, rye or barley ingredients, as oatmeal can come flavored or mixed with other foods. Also, check the allergen statement for wheat or gluten.
Is Flavored Oatmeal Gluten-Free?
As with all food products, you'll have to double-check the packaging. In some cases, oatmeal companies may use added sweeteners like malt, which is made of barley. Before you add a flavored brand to your cart, check for a gluten-free label or give the ingredient list and allergen statement a thorough check.
Gluten-Free Oatmeal Brands to Buy
If you're craving a warm bowl of oatmeal for breakfast, consider these gluten-free options.
1. Quaker Gluten-Free Old-Fashioned Rolled Oats
Quaker's oats come in a package of four, which means you'll have plenty of oatmeal stocked up for quick, nutritious breakfasts.
This popular brand of oats is free of preservatives and sweeteners and is 100 percent whole grain, so you'll get a good dose of fiber with each serving. Quaker's old-fashioned oats make the perfect base for any overnight oats recipe.
2. Earnest Eats Gluten-Free Superfood Oatmeal
Earnest Eats superfood oatmeal comes in a convenient cup you can take on-the-go.
When you're rushing out the door, Earnest Eats' pre-made oatmeal cups are the easiest breakfast to grab and go with.
3. Gluten-Free Prairie Oatmeal
This certified gluten-free oatmeal is also non-GMO.
Prairie's oatmeal is grown in dedicated gluten-free fields and harvested with gluten-free machinery, which means you won't have to worry about any cross-contact with these oats.
4. Bob's Red Mill Gluten-Free Brown Sugar & Maple Oatmeal Cup
All you need is a spoon and some hot water to enjoy this prepped oatmeal.
Image Credit: Bob's Red Mill
These brown sugar oatmeal cups are a great option if you want a sweet breakfast that (almost) tastes like a stack of pancakes.
5. Nature’s Path Gluten-Free Whole Rolled Oats
These old-fashioned oats are organic and free of sugar.
Image Credit: Nature's Path
Nature's Path's gluten-free old-fashioned, whole rolled oats are also free of sugar. So, if you like your oatmeal sweet, have some honey or a banana on hand.
FAQs
Are oats gluten-free? Pure oats are gluten-free and safe for most people with gluten intolerance. However, oats are often contaminated with gluten because they may be processed in the same facilities as gluten-containing grains like wheat, rye, and barley.
Why isnt Quaker oatmeal gluten free? ›
While oats are naturally gluten free, they may come in contact with gluten-containing grains such as wheat, rye and barley at the farm, in storage or during transportation.
Can oats really be gluten free? ›
Oats are not considered a top allergen, and in their pure form, oats are safe for the majority of people with celiac disease. Unlike wheat, barley, and rye, oats are not considered a source of gluten in many countries.
Is Quaker oats gluten free oatmeal really gluten free? ›
Oats are naturally gluten-free however, during farming, transportation and storage, gluten-containing grains like wheat, rye and barley may be unintentionally introduced. Quaker gluten-free oat products are clearly labeled on packages and available in stores under the Quaker Select Starts line.
Why should people with celiac avoid oats? ›
While technically safe, oats are often in cross-contact with wheat and barley crops making them inedible to a person with celiac.
Can gluten-free oats cause inflammation? ›
Avenin sensitivity and oats
Some people with celiac disease will experience inflammation after eating oats, even if they follow a gluten-free diet. This is because oats contain avenin, a protein that plays a role similar to gluten in wheat.
Which brand oats are gluten free? ›
To summarize, the best gluten-free oatmeal brands are Quaker Oats, Nature's Path Organic, Earnest Eats, Bakery on Main, KIND, GF Harvest, and Bob's Red Mill.
Can celiacs eat Quaker Oats? ›
Oats are not gluten-free when they've been processed in a facility that also processes gluten-containing grains. They also are not gluten-free when they contain additives that contain gluten. What can I have for breakfast that's gluten-free? Certified gluten-free oats are a great option for gluten-free breakfast.
How do you remove gluten from oats? ›
So how do you get rid of the gluten in oats? To eliminate those gluten-containing seeds, you either have to sort them out or grow the oats in their own separate field, and in both cases you have to do the rest of the oat processing on dedicated machines in buildings that never see any glutinous grains.
Why do oats say contain gluten? ›
Oats are also prone to cross contamination with gluten containing cereals, including wheat, barley and rye. If you've ever seen products or recipes like 'gluten-free oats' or 'gluten-free cookies', this refers to oats that have been grown and processed without coming into contact with these cereals.
Gluten specifically can cause demonstrable, long-term changes in your gut bacteria, including reducing the amount of certain types of important bacteria in your gut. Gluten can also affect part of the immune system, 80% of which resides in your gut, called the gut-associated lymphoid tissue (GALT).
Is there gluten in Cheerios? ›
Cheerios have always been made of oats, which are naturally gluten free. However, conventional farming practices as well as common grain handling procedures allow chances for gluten containing grains (like wheat, barley, and rye) to co-mingle with our gluten free oats.
Does Bob's Red Mill oats have gluten? ›
At last, oats that people with celiac disease or gluten intolerance can enjoy, too! All of the oat groats we receive undergo an R5 ELISA test to ensure they contain no more than 19 parts per million of gluten.
Does Aveeno use gluten-free oats? ›
Is Aveeno gluten free? We are unable to recommend AVEENO® products for coeliacs since we cannot confirm the complete absence of gluten in our oat ingredients.
Does oatmeal cause inflammation? ›
“Eating whole grain oats can prevent diabetes and lower cholesterol levels, which could prevent cardiovascular disease.” Some studies show that oats have anti-inflammatory effects, Sang says, “which could prevent inflammation related to chronic disease.” Fiber is oatmeal's main health attribute.
Why does gluten free oatmeal hurt my stomach? ›
There can be several reasons for your GI symptoms with oats. A small number of celiac patients react to the protein called avenin in oats. Another issue can be the high levels of soluble fiber in oats. Soluble fiber can cause gas and bloating in some individuals depending on the amount they are consuming.
Why do gluten free oats hurt my stomach? ›
Many gluten free foods contain refined starches like corn, potato and tapioca starch as well as soy, oat or rice flour. All of these can cause issues, especially symptoms of gas and bloating.
Why can't i tolerate oatmeal? ›
Oats contain a protein called avenin, to which some people are intolerant or even allergic.
Why can't I tolerate oats? ›
Oats contain a protein called avenin, which can cause an allergic reaction in some people. A person who has eaten oats can sometimes feel unwell and experience the symptoms of an oat allergy. However, it could be that they have a gluten intolerance.
Can oats irritate the bowel? ›
Bottom Line. Oats can trigger irritable bowel syndrome symptoms. But you can still include them in your diet in small quantities to gain the multiple health benefits without the symptoms.
So how do you get rid of the gluten in oats? To eliminate those gluten-containing seeds, you either have to sort them out or grow the oats in their own separate field, and in both cases you have to do the rest of the oat processing on dedicated machines in buildings that never see any glutinous grains.
Which oatmeal brands are gluten-free? ›
To summarize, the best gluten-free oatmeal brands are Quaker Oats, Nature's Path Organic, Earnest Eats, Bakery on Main, KIND, GF Harvest, and Bob's Red Mill.
Can celiacs eat oatmeal? ›
It is safe for most adults with celiac disease to have up to 3/4 cup (175 mL) a day of pure oats (measured dry). However, it is important to only use pure, uncontaminated oats. Since most oats sold in North America are processed near or with grains that contain gluten, the oats too may contain some gluten.
What does cutting out gluten do to your body? ›
There's no scientific evidence to suggest that people actually go through “withdrawal” when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free.
Do 100% oats have gluten? ›
Yes, pure, uncontaminated oats are gluten-free. The U. S. Food and Drug Administration considers oats a gluten-free grain under its gluten-free labeling regulations and only requires that packaged products with oats as an ingredient contain less than 20 parts per million of gluten overall.
Are oats inflammatory? ›
Background: Oat and its compounds have been found to have anti-inflammatory effects.
What is the difference between regular oatmeal and gluten free oatmeal? ›
The primary difference between steel-cut oats rolled oats, and gluten-free rolled oats are related to how the oat groat is actually processed. The difference is usually quite insignificant in terms of micronutrients.
Is oatmeal an anti inflammatory food? ›
on Inflammation: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Background: Oat and its compounds have been found to have anti-inflammatory effects.
Are Kellogg's oats gluten free? ›
Kellogg's Oats is sourced from a facility that Process Wheat and Treenuts and may contain Traces of Gluten and Treenuts.
Is there a gluten-free rice? ›
Yes, all rice (in its natural form) is gluten-free. This includes brown rice, white rice, wild rice and rice flour. Even Asian or sticky rice, also called “glutinous rice,” is gluten-free, despite its name.
