Oats are found in many gluten-free products, including:
- Granola bars and granola
- Cookies
- Baked goods
- Veggie burgers
- Cereals
Historically there have been concerns about patients with celiac disease eating oats due to cross-contact with gluten and a possible immune response leading to intestinal damage. Although oats themselves do not contain gluten, they are often grown, processed, and transported alongside wheat, barley, and rye, which do. Additionally, some patients with celiac disease report experiencing symptoms similar to a gluten exposure even when eating gluten-free oats.
Despite these concerns, ongoing research continues to suggest that most individuals with celiac disease can tolerate moderate amounts of gluten-free oats without triggering adverse symptoms. And, although the protein in oats (avenin) is similar in structure to the gluten protein, several studies have indicated that pure, uncontaminated oats do not cause an immune response leading to intestinal damage in patients with celiac disease.
When introducing oats into a gluten-free diet, it’s important to pick products that bear a gluten-free label. That label ensures that the product meets the standards of the FDA Gluten-Free Labeling rule and contains less than 20ppm gluten.
There are two ways that oat manufacturers can produce safe gluten-free oats.
- Mechanically or optically sorted oats are sorted by a combination of machines and humans to remove errant gluten-containing grains.
- Purity Protocol oats are manufactured following a set of standards designed by the company to prevent the oats from coming into contact with gluten at all stages of the manufacturing process. It’s important to note that there is no standard definition for purity protocol and the standards vary by company.
Regardless of how the oats are produced, all gluten-free oat products must adhere to the FDA Gluten-Free Food Labeling rule and contain less than 20ppm gluten. A “certification” label is not required, as all products with a “gluten-free” label must adhere to the FDA rule.
Learn more about research on oats.
Read a practitioner’s guide to oats.
FAQs
What is Gluten? o Gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham), rye, barley and triticale (a cross between wheat and rye). o Gluten helps foods maintain their shape, acting as a glue that holds food together.
What is gluten celiac disease Foundation? ›
The National Celiac Association is a 501(c)3 non-profit organization dedicated to educating and advocating for individuals with celiac disease and non-celiac gluten sensitivities, their families, and communities throughout the country. We actively support and nurture all those who are part of the celiac community.
What is the simple definition of gluten? ›
“Gluten is a protein found in the wheat plant and some other grains,” explains Rajagopal. Gluten is naturally occurring, but it can be extracted, concentrated and added to food and other products to add protein, texture and flavor. It also works as a binding agent to hold processed foods together and give them shape.
What foods can you eat that are gluten-free? ›
Many naturally gluten-free foods can be a part of a healthy diet:
- Fruits and vegetables.
- Beans, seeds, legumes and nuts in their natural, unprocessed forms.
- Eggs.
- Lean, nonprocessed meats, fish and poultry.
- Most low-fat dairy products.
Gluten is a mix of two proteins found in bread and any food products that contain wheat, such as cereal, pasta and packaged foods. Those proteins can be difficult for people to digest, and are thought to aggravate or even cause some health issues.
What is caused by gluten? ›
The five major illnesses associated with gluten are celiac disease, non-celiac gluten sensitivity, wheat allergy, gluten ataxia, and dermatitis herpetiformis. Each is distinct, but all are related and manageable.
What does a gluten belly look like? ›
FAQs about gluten intolerance symptoms
The intestines make up most of the middle and lower abdomen, so “gluten belly” will look like any other type of lower digestive tract bloating. However, if bloating seems to be a regular or constant problem, that's a possible sign that it may be due to gluten intolerance.
Why is gluten bad for your gut? ›
The assumption of gluten activates a T-cell mediated immune response against tissue transglutaminase, which leads to an inflammation of the intestinal mucosa, resulting in small intestine villous atrophy, increased intestinal permeability, and consequent malabsorption of micro and macronutrients [3,4,6,8,17].
How long after eating gluten do symptoms start? ›
How long after eating gluten can symptoms start? The reaction and reaction time varies among individuals. Some people will have a reaction within two to three hours of gluten consumption. Others may not feel anything until the next day or a few days after, and some not at all.
How to get gluten out of your system faster? ›
You can flush gluten out of your system quickly by:
- Drinking more water;
- Eating alkaline foods;
- Consuming fiber-rich foods;
- Exercising after eating;
- Taking digestive enzymes;
- Consuming many anti-inflammatory foods, such as apples, broccoli, mushrooms, and spinach.
There's no cure for gluten intolerance. But most people find relief from symptoms by following a gluten-free diet. You should work with your healthcare provider and a dietitian to plan your diet. You can also ask your healthcare provider about adding probiotics to your diet.
Do eggs have gluten? ›
Eggs are naturally gluten-free. Any gluten present in a hen's diet is completely broken down during the hen's digestive process, meaning there is no gluten that makes it way to the egg.
What food is really high in gluten? ›
Foods made from grains, especially wheat, such as oats, bread, pasta, cereal, and pizza contain the highest amount of gluten.
Does peanut butter have gluten? ›
It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods.
What are the first signs of being gluten intolerant? ›
Here are some of the symptoms of gluten sensitivity:
- "Brain fog." This is the most common characteristic of gluten sensitivity. ...
- Headaches or migraines. ...
- Dizziness.
- Acne or rashes. ...
- Joint pain or numbness. ...
- Diarrhea, gas or constipation.
- Distended stomach or bloating.
Gluten is a composite protein found in wheat, rye, and barley. Gluten is what gives bread that wonderfully chewy texture, gives pasta the ability to mold into dozens of shapes, and gives pizza its elasticity.
What is gluten and why are people intolerant? ›
Gluten intolerance, or gluten sensitivity, is a disorder where your body reacts badly to eating gluten, a protein found in wheat, rye, and barley grains. Gluten intolerance has some of the same symptoms as celiac disease, but doesn't cause permanent damage to your small intestine.
What is gluten scientifically? ›
Gluten is the main storage protein of wheat grains. Gluten is a complex mixture of hundreds of related but distinct proteins, mainly gliadin and glutenin.
