Oats

Today, gluten-free oats are typically considered a safe component of a gluten-free diet for most of us who need one.[1]**  In recent years, numerous studies have found that "moderate amounts of gluten-free oats are well tolerated by the majority of people with celiac disease."[2]  In fact, a Finnish study published in November 2013 considered the long-term effects of the consumption of gluten free oats by individuals with celiac disease, evaluating 106 adults diagnosed with celiac disease, 70 of whom consumed gluten free oats.[3]  40 of the subjects had consumed gluten free oats for five years or more.[3]  The study concluded that "in this large cross-sectional study we showed that in celiac disease long-term consumption of oats for up to eight years had no detrimental effect on symptoms, small-bowel mucosal villous morphology and inflammation..."[3] 

After all, pure oats do not contain gluten and are not related to gluten-containing grains.[1],[2],[4]  But the key word in the previous sentence is pure...pure oats.  While oats themselves do not contain gluten, the oats sold cheaply in the giant containers plastered with the face of a kindly bewigged and behatted gentleman are typically contaminated because they are grown, harvested, and/or processed alongside wheat, barley, and rye.[2],[4]  However, gluten free and non-contaminated oats have become more and more available in recent years, with multiple producers offering a variety of different types from instant to rolled to groats to steel cut.  Several of my local grocery stores carry gluten free oats, and I ordered them in bulk from Amazon before I could reliably find my favorite rolled oats in stores.

Why are oats such a great addition to gluten free diets?  Gluten free diets, especially those that rely heavily on packaged gluten free foods, can be light on fiber.[5]  After all, as discussed in my two part series on whole grains, gluten free packaged foods often contain more fat, more sugar, and less fiber than comparable non-gluten-free products.   A single cup of cooked oatmeal provides 4 grams of fiber.[6]  Importantly, oats contain soluble fiber, which is believed to reduce LDL and total cholesterol counts[2] (which is why Cheerios can be advertised as heart healthy).  That fiber also helps prolong the feeling of fullness, helping us eat less, and stabilizes blood sugar.[7],[8]  Oats are also a source of needed minerals iron and manganese.[2]

Eating oats for breakfast is easy for all of us, not just those who have unlimited amounts of time to get out the door or who don't mind stirring a pot on the stove to their morning routine.  For years, I took a small container of overnight oats to the office for breakfast.  The night before, I combined rolled oats, flavored yogurt, and milk or water in a 1:1:1 ratio, stirred, and stuck the concoction in the fridge.  When I got to the office, I stopped by the microwave and heated up the mixture enough to take the chill off, and presto: a whole grain breakfast with no fuss, wait, or inconvenient boilovers!  I've also had great success with baked oatmeals.  Additionally, oats can be cooked overnight in a slowcooker or enjoyed as commercially prepared or homemade gluten free granola (just be aware of the fat and sugar content of your chosen product).  And oats aren't just for breakfast.  I frequently use small amounts of oats (sometimes processed briefly in a food processor) in place of breadcrumbs in meatloaf and burger recipes.  Oat flour is used in some gluten free recipes.   I also use gluten free oats when I make my own granola bars.   

**Note that some individuals diagnosed with celiac disease or who are gluten intolerant may have a reaction to oats, so please consult your doctor or dietitian if you have questions about the appropriateness of including gluten-free oats in your diet.

For more information about:

Gluten Free Oats as Part of a Gluten Free Diet, see

[1] University of Chicago Celiac Disease Center on Oats

[2] Living Without on Gluten Free Oat Consumption

[3] Long Term Consumption of Oats in Adult Celiac Disease Patients

[4] The Kitchn on Oats as Gluten Free

Fiber Content of Gluten Free Diets, see

[5] Gluten Intolerance Group on Nutrient Deficiencies in Celiac Disease

[6] Gluten Intolerance Group on Adding Fiber to a Gluten Free Diet

Nutritional Benefits of Oats, see

[7] Whole Grains Council on Oats

[8] "On My Plate: An RD Dishes About Oatmeal"