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Are Oats and Oatmeal Gluten-Free?

Health + Wellness
Arx0nt / Moment / Getty Images

By Taylor Jones, RD

Oats are a highly nutritious grain with many health benefits.


They're a popular breakfast porridge and are also found in granola, muesli, and other foods and snacks.

However, you may wonder whether oats and oatmeal contain gluten.

This article explores whether you can include oats in a gluten-free diet.

What’s the Problem With Gluten?

Gluten-free diets are very popular.

In fact, surveys reveal that as many as 15–30% of people in the United States try to avoid gluten for one reason or another.

Gluten is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.

Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining (5Trusted Source).

If you're intolerant to gluten, even a tiny amount is harmful, making a gluten-free diet the only way to avoid serious health issues (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

Summary

Gluten is a protein found in grains like wheat, barley, and rye. Most people can tolerate it, but it can harm some individuals.

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.

Studies show that most people with celiac disease or wheat allergy can eat 2–3.5 ounces (50–100 grams) of pure oats per day without adverse effects (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).

One 8-year study in 106 people with celiac disease revealed that half of them ate oats daily — and none experienced negative effects (10Trusted Source, 14Trusted Source).

Additionally, some countries recommend including oats in a gluten-free diet. A few studies note that people with celiac disease living in these countries had better intestinal healing than people in countries that did not (10Trusted Source, 15Trusted Source).

Pure, uncontaminated oats are also safe for people who have a wheat allergy.

Summary

Most people who are intolerant to gluten, including those with celiac disease, can safely eat pure oats.

Oats Are Often Contaminated With Gluten

Although oats themselves don't contain gluten, they're often grown alongside other crops.

The same equipment is typically used to harvest crops in neighboring fields, which leads to cross-contamination if one of those crops contains gluten.

The sowing seed may also be impure, harboring a small amount of wheat, rye, or barley seeds.

Additionally, products made with oats are usually processed, prepared, and packaged in the same facilities as gluten-containing products.

Therefore, it's unsurprising that studies analyzing regular oat products identified levels of gluten far exceeding the standard for gluten-free foods (16Trusted Source, 17, 18Trusted Source).

One study in 109 oat-containing products on the market in North America and Europe found that the products contained over 200 parts per million (ppm) of gluten, on average (16Trusted Source, 19Trusted Source).

Just 20 ppm of gluten may be enough to cause a reaction in someone with celiac disease (16Trusted Source).

This high risk of contamination means that it's unsafe to include conventionally grown oats in a strict gluten-free diet.

Notably, a number of companies have begun to process oats with clean equipment and grow them in fields designated gluten-free. These oats can be marketed as gluten-free and must contain less than 20 ppm of gluten (20).

Still, even gluten-free labels may not be completely reliable. One study discovered that gluten levels exceeded safety limits in 5% of products labeled gluten-free.

However, 100% of the oat products passed the test, implying that labels certifying oats and oatmeal as gluten-free can be trusted in most cases (16Trusted Source, 21Trusted Source).

Summary

Oats are often contaminated with gluten during harvesting or processing, but many companies now sell uncontaminated products.

Other Potential Oat Downsides

A very small number of people with celiac disease (and possibly other conditions) may still be unable to tolerate pure, uncontaminated oats.

Pure oats contain avenin, a protein that may cause problems because it has a similar amino-acid structure as gluten.

The majority of people who are sensitive to gluten do not react to avenin. They can eat pure, uncontaminated oats with no problems (22Trusted Source).

However, a tiny percentage of people with celiac disease may react to avenin. For these few people, even certified gluten-free oats may be unsafe (16Trusted Source, 23Trusted Source).

One study discovered that most people with celiac disease had the potential to react to avenin. However, only 8% of the participants had an actual response after eating a large amount of oats (24Trusted Source).

In those cases, the responses were small and did not cause clinical symptoms or relapse. Therefore, the researchers concluded that people with celiac disease could still eat up to 3.5 ounces (100 grams) of pure oats per day (24Trusted Source).

Additionally, two other small studies found that some people with celiac disease experienced a small immune response and more intestinal symptoms while eating oats than those on a traditional gluten-free diet (25Trusted Source, 26Trusted Source).

Despite these effects, none of the people in these studies experienced any intestinal damage from oats (25Trusted Source, 26Trusted Source).

Summary

Oats contain a protein called avenin. A small percentage of people with celiac disease react to avenin and may not be able to tolerate pure oats.

Oats Have Many Health Benefits

Gluten-free diets often have few food choices, especially in terms of grains and starchy foods.

Including oats and oatmeal can add much-needed variety.

What's more, several studies show that following a gluten-free diet may result in an inadequate intake of fiber, B vitamins, folate, and minerals like iron, magnesium, selenium, manganese, and zinc (10Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).

Oats happen to be a good source of all of these vitamins and minerals. They're also a fantastic source of fiber.

Additionally, oats provide several impressive health benefits:

  • Heart health. Oats can help improve risk factors for heart disease by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol (30Trusted Source).
  • Diabetes control. Oats can help improve blood sugar control, blood fat levels, and insulin sensitivity in people with type 2 diabetes (34Trusted Source).

Summary

Oats are a good source of many nutrients that are lacking in a gluten-free diet. They can also add variety and provide several health benefits.

The Bottom Line

Oats are used in many gluten-free products, and oat flour is popular in gluten-free baking. Oatmeal is also a breakfast favorite for many people.

While there are many benefits to including oats in your gluten-free diet, it's important to buy only products that are labeled or certified as gluten-free. This ensures that the oats are pure and uncontaminated.

In the United States and Europe, products certified gluten-free are required to have fewer than 20 ppm of gluten, an amount so low that foods with less than this amount are generally considered safe (20).

These days, it's easy to buy pure oats in many grocery stores and online.

The decision to include oats should be made on an individual basis.

Since it's not possible to know whether you'll react to avenin, you might want to consult your medical practitioner before adding oats to a gluten-free diet.

However, the vast majority of people can safely enjoy oats and all of the delicious foods made with them.

Reposted with permission from our media associate Healthline.

EcoWatch Daily Newsletter

Protestors marched outside the Prudential Center in Newark, New Jersey on Monday, August 26, during the MTV Video and Music Awards to bring attention to the water crisis currently gripping the city. Karla Ann Cote / NurPhoto / Getty Images

By Will Sarni

It is far too easy to view scarcity and poor quality of water as issues solely affecting emerging economies. While the images of women and children fetching water in Africa and a lack of access to water in India are deeply disturbing, this is not the complete picture.

The city of Flint, Michigan, where dangerous levels of pollutants contaminated the municipal water supply, is a case in point — as is, more recently, the city of Newark, New Jersey.

The Past is No Longer a Guide to the Future

We get ever closer to "day zeros" — the point at when municipal water supplies are switched off — and tragedies such as Flint. These are not isolated stories. Instead they are becoming routine, and the public sector and civil society are scrambling to address them. We are seeing "day zeros" in South Africa, India, Australia and elsewhere, and we are now detecting lead contamination in drinking water in cities across the U.S.

"Day zero" is the result of water planning by looking in the rear-view mirror. The past is no longer a guide to the future; water demand has outstripped supplies because we are tied to business-as-usual planning practices and water prices, and this goes hand-in-hand with the inability of the public sector to factor the impacts of climate change into long-term water planning. Lead in drinking water is the result of lead pipe service lines that have not been replaced and in many cases only recently identified by utilities, governments and customers. An estimated 22 million people in the US are potentially using lead water service lines. This aging infrastructure won't repair or replace itself.

One of the most troubling aspects of the global water crisis is that those least able to afford access to water are also the ones who pay a disproportionately high percentage of their income for it. A report by WaterAid revealed that a standard water bill in developed countries is as little as 0.1 percent of the income of someone earning the minimum wage, while in a country like Madagascar a person reliant on a tanker truck for their water supply would spend as much as 45 percent of their daily income on water to get just the recommended daily minimum supply. In Mozambique, families relying on black-market vendors will spend up to 100 times as much on water as those reached by government-subsidized water supplies.

Finally, we need to understand that the discussion of a projected gap between supply and demand is misleading. There is no gap, only poor choices around allocation. The wealthy will have access to water, and the poor will pay more for water of questionable quality. From Flint residents using bottled water and paying high water utility rates, to the poor in South Africa waiting in line for their allocation of water — inequity is everywhere.

Water Inequity Requires Global Action — Now.

These troubling scenarios beg the obvious question: What to do? We do know that ongoing reports on the 'water crisis' are not going to catalyze action to address water scarcity, poor quality, access and affordability. Ensuring the human right to water feels distant at times.

We need to mobilize an ecosystem of stakeholders to be fully engaged in developing and scaling solutions. The public sector, private sector, NGOs, entrepreneurs, investors, academics and civil society must all be engaged in solving water scarcity and quality problems. Each stakeholder brings unique skills, scale and speed of impact (for example, entrepreneurs are fast but lack scale, while conversely the public sector is slow but has scale).

We also urgently need to change how we talk about water. We consistently talk about droughts happening across the globe — but what we are really dealing with is an overallocation of water due to business-as-usual practices and the impacts of climate change.

We need to democratize access to water data and actionable information. Imagine providing anyone with a smartphone the ability to know, on a real-time basis, the quality of their drinking water and actions to secure safe water. Putting this information in the hands of civil society instead or solely relying on centralized regulatory agencies and utilities will change public policies.

Will Sarni is the founder and CEO of Water Foundry.

Note: This post also appears on the World Economic Forum.

Reposted with permission from our media associate Circle of Blue.

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