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
“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 exactly is gluten quizlet? ›
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 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.
In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.
Why is gluten bad for your gut? ›
Notably, along with other dietary elements, gluten may contribute to the development of inflammatory intestinal disorders, such as inflammatory bowel disease (IBD), as well as functional gastrointestinal disorders (FGIDs) and concur in symptom exacerbation, although its exact role is still under investigation.
What is gluten and why do people not eat it? ›
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 the heck is gluten? ›
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 does a gluten belly look like? ›
Generally, a person who says they have gluten belly means that they have bloating and other gastrointestinal (GI) symptoms. Bloating is a sensation of increased pressure within the abdomen. 2 This is uncomfortable and painful and may or may not be accompanied by visual swelling of the stomach.
All natural forms of rice, including white, brown, or wild, are gluten-free. Natural rice is a great option for people who are sensitive to or allergic to gluten, a protein usually found in wheat, barley, and rye, and for people who have celiac disease, an autoimmune disease triggered by gluten.
What food has no wheat? ›
Wheat-free alternatives
Grains: amaranth, barley, buckwheat, corn, maize/polenta, millet, oats, quinoa, rice, rye, sorghum. Flours: barley, bean, buckwheat, carob, coconut, corn, gram, ground nut (e.g. peanut, almond), lentil, millet, oat, pea, potato, rice, soya, teff, tapioca.
What food is really high in gluten? ›
Foods that usually contain gluten
- breads, including bagels, flatbreads, and pita.
- pastas and some other noodles.
- cakes, crackers, and biscuits.
- pies and pastries.
- some breakfast cereals.
- breadcrumbs and coatings.
- croutons.
- many meat substitutes.
It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods.
What happens when you stop eating gluten? ›
Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your health care provider if they persist.
What exactly is gluten and why is it bad? ›
Gluten is a protein found in many grains, including wheat, barley, and rye. It's common in foods such as bread, pasta, pizza, and cereal. Gluten provides no essential nutrients. People with celiac disease have an immune reaction that is triggered by eating gluten.
How do you explain gluten to a child? ›
Gluten is a protein found in wheat, rye, barley and triticale. (Experts recommend only consuming oats labeled gluten-free as cross-contact may occur when oats are grown side-by-side with wheat, barley or rye.) This includes a lot of foods you probably eat everyday like bread, cookies, crackers and pasta.
What is gluten for dummies? ›
Gluten is a protein naturally found in some grains including wheat, barley, and rye. It acts like a binder, holding food together and adding a “stretchy” quality—think of a pizza maker tossing and stretching out a ball of dough. Without gluten, the dough would rip easily.
Which foods have the most gluten? ›
Grains and ingredients that should be avoided include wheat, rye, barley, brewer's yeast, malt, triticale (a combo of rye and wheat), and oats not labeled "gluten-free." Foods made from wheat have high amounts of gluten. There are different kinds of wheat: Durum.
