Are Oats Gluten-Free? What You Need to Know

Yes, oats are naturally gluten-free. Unlike wheat, barley, and rye, oats do not naturally contain gluten. However, oats can become contaminated with gluten during growing, harvesting, transportation, milling, and processing. This is why people following a strict gluten-free diet should look for certified gluten-free oats rather than assuming that every package of oats is safe.

If you love oatmeal, overnight oats, or oat-based baking, you don’t necessarily have to give them up when following a gluten-free diet. Choosing the right oats is the important part.

Why Aren’t All Oats Gluten-Free?

The oats themselves don’t contain gluten, but they can come into contact with wheat, barley, or rye during production.

Cross-contact can happen when oats are:

• Grown near or rotated with gluten-containing grains
• Harvested with equipment also used for wheat or other gluten grains
• Transported or stored with gluten-containing grains
• Processed or packaged in facilities that handle gluten-containing grains

For this reason, regular oats that aren’t specifically labeled certified gluten-free may not be appropriate for someone who needs to strictly avoid gluten.

What Are Certified Gluten-Free Oats?

Certified gluten-free oats have been produced and handled according to gluten-free standards and are tested to ensure they meet the requirements for gluten-free labeling.

When shopping for oats, look for a certified gluten-free symbol or a clear gluten-free statement on the package. Always check the label, especially if you have celiac disease or are highly sensitive to gluten.

Certified gluten-free oats can be used to make everything from oatmeal and granola to baked goods and overnight oats.

Rolled Oats vs. Steel-Cut Oats vs. Quick Oats

Rolled oats, steel-cut oats, and quick oats are all made from whole oat groats, but they are processed differently. Rolled oats are steamed and flattened, making them ideal for oatmeal, overnight oats, and baking.

Steel-cut oats are chopped into smaller pieces and have a chewier texture and longer cooking time. Quick oats are rolled thinner and cooked longer, so they soften much faster and have a softer texture. For overnight oats, rolled oats are generally the best choice.

Can People With Celiac Disease Eat Oats?

Many people with celiac disease can tolerate certified gluten-free oats, but oats are a little more complicated than simply asking whether they contain gluten.

Oats contain a protein called avenin, which is similar in some ways to gluten proteins. A small number of people with celiac disease may react to avenin or may have difficulty tolerating oats.

If you have celiac disease, discuss adding oats to your diet with your healthcare professional, particularly if you have been newly diagnosed or are still experiencing symptoms.

How to Choose Gluten-Free Oats

When buying oats for a gluten-free diet:

1. Look for a certified gluten-free label.
2. Check the ingredient list and package labeling.
3. Choose products from manufacturers that clearly identify their oats as gluten-free.
4. If you have celiac disease, avoid assuming that ordinary oats are safe simply because oats are naturally gluten-free.

Some of the most common gluten-free oat brands are:

• Bob’s Red Mill
• GF Harvest
• Montana Gluten-free
• Glutenfreeda

I buy my certified gluten-free oats from Prairie 

Are Gluten-Free Oats Different From Regular Oats?

The oats themselves are not necessarily a different type of grain. The important difference is how they are grown, handled, processed, and tested to reduce the risk of gluten contamination.

This is why certified gluten-free oats can be an important distinction for people who need to avoid gluten.

My Favorite Gluten-Free Recipes With Certified Gluten-Free Oats

Overnight oats are one of the easiest options because they require no cooking and can be prepared the night before. Try the Gingerbread Overnight Oats with Chia & Hemp Hearts Breakfast, or my favorite Overnight Oats with Chia and Flax for easy make-ahead breakfast ideas.

You can also use certified gluten-free oats in oatmeal, Easy Gluten Free Granola Bars, Gluten Free Oatmeal Coconut Squares, and everyones favorite Gluten-Free Snickerdoodle Oat Snacking Cake.

Hi, I’m Kristina, a gluten-free recipe developer creating and testing recipes since 2012. Every recipe on this site is made in my kitchen and personally tested (with the help of my very honest family!).

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