Are Oats Gluten Free?

There’s common confusion around oats and whether they’re gluten free. In order to clarify why oats can be a grey area for those with coeliac disease and non-coeliac gluten sensitivity (NCGS), it’s helpful to understand a bit about gluten.

What is gluten?

Gluten describes proteins found in some grains, including:

In large amounts

• Wheat
• Barley
• Rye

In small amounts

• Oats

Note: gluten is found in species and hybrids of these grains, such as spelt and kamut.

Gluten provide an elastic, glue-like texture commonly used in baked goods to hold it all together. But for people with coeliac disease, it leads to an immune reaction and, if left untreated, can cause long-term damage to the lining of the bowel, and other serious symptoms.

Apart from baked goods, these gluten-containing grains are also used in many other foods, such as cereal, beer, confectionary, pasta and marinades.

Controversy with oats

Currently, there is testing available in foods to detect gluten from wheat, barley and rye; however, not for oats.

We’re lucky in Australia because our food standards are so high – it helps protect people against contamination that could lead to allergic reactions and illnesses.

Without a test for the gluten in oats, they’re not legally able to be labelled as ‘gluten free’ – even though uncontaminated oats may be safe for people with coeliac disease or NCGS. However, oats are commonly cross-contaminated with gluten-containing grains, which can lead to adverse reactions for those with coeliac disease.

Imported oat products

Food regulations in Europe and USA differ to Australia, where oats can be marketed and labelled as ‘gluten free’. This is equivalent to ‘wheat free’ in Australian standards. Keep this in mind when buying oats labelled as gluten free, as you may still experience adverse symptoms.

Oats and a gluten-free diet

Most people with coeliac disease or NCGS find they can tolerate oats well; however, for some it can trigger adverse symptoms. The safest option if you wish to consume oats while on a gluten-free diet is to do so under medical supervision and regularly undertake a small bowel biopsy if you have coeliac disease to check for bowel damage.

This article is intended for educational purposes only. Always seek health advice from your healthcare professional.