Are oats gluten-free? Earlier this week I shared a recipe on social media for Gluten Free Salted Oatmeal Cookies, which sparked a few thoughtful conversations in my DMs. Oats are a complex topic in the gluten-free community: some people with celiac disease tolerate oats without problems, while others — myself included — react to them or can only eat them in very small amounts.
What’s the deal with oats anyways?
Oats themselves are naturally gluten-free, but the way they are grown, harvested, and processed often leads to cross-contact with gluten-containing grains. Many oat fields are near wheat or are part of a crop-rotation system that includes wheat, barley, or rye. Because oats and wheat can look similar in the field, grains can get mixed together. For people with celiac disease or severe gluten sensitivity, that contamination can be a problem.
Oats can be broken down into three categories
Standard oats are the ones most likely to contain wheat, barley, or rye contamination and should be avoided by people with celiac disease. These are the conventional, non-certified products you’ll find from large, mass-market brands.
Mechanically sorted oats are processed with machines that separate grains by size, density, and color to reduce contamination. This method helps but is not foolproof: testing has found gluten levels above the 20 ppm threshold in some mechanically sorted oats. Popular products made from mechanically sorted oats have caused issues for many people with celiac disease.
Purity protocol oats are produced under strict controls to avoid contamination. Growers follow a gluten-free crop rotation for several years, undergo regular field inspections, and submit pre- and post-cleaning samples for laboratory testing. The oats are transported and processed on dedicated, cleaned equipment and are often labeled “certified gluten-free.” Purity-protocol oats are the safest option for those who need to avoid gluten.
Daniela, which gluten-free oats should I buy?
If you’re searching for oats that are less likely to be contaminated, look for brands that use purity protocol practices or that are certified gluten-free through reliable testing. Below are a few brands I have used without issues. I am not a medical professional; if you are highly sensitive to gluten, please research and consult your healthcare provider before trying any new product.
- Gluten Free Harvest
- Grainful Gluten Free Oats
- Bob’s Red Mill Gluten Free Oats
- Thrive Market Organic Gluten Free Oats
Note: not all oat-based products are made to the same standards. Oat milk and other oat-derived items can also be sources of cross-contact, so check labels and manufacturing claims carefully. Personal tolerance varies — while I tend to use almond-based milks, many people use oat milk without issue. If you’re unsure how a product affects you, try a small amount first and monitor your symptoms.
Before you go, you might want to take a look at The Gluten Free Austrian — I recently refreshed the site layout and cleaned up a lot of content, and I hope readers like the updates.
Thank you for your continued support. If you have questions, feel free to reply — I read my messages and try to help when I can.
Wishing you a lovely weekend filled with sunshine, good company, and plenty of delicious gluten-free treats!
xoxo,
Daniela
PS: If you make one of my recipes, please leave a review, tag me on Instagram at @austrianwithwuff, and pin your photos to Pinterest — comments and shares help the blog a lot.
Any spelling or grammar errors are naturally gluten free
Originally e-mailed July 16th 2021 via The Gluten Free Austrian Newsletter