Are Oats Safe on a Gluten Free Oatmeal Diet?

Short answer: for most people, yes, as long as they are certified gluten-free and grown under a purity protocol. Here is the science behind that, and how to know whether you are one of the people who should still avoid them.

Why Oats Were Once on the “Do Not Eat” List

When I was first diagnosed with celiac disease in the 1990s, oats were firmly planted on the “Do Not Eat” list. Since then, scientists have figured out that the reason oats historically tested positive for gluten was not the oats themselves. They were being contaminated with gluten-containing grains during growing, harvesting, milling and packing.

Oat groats are similar in size and shape to grains like wheat, so the same machines have long been used for both. Fortunately, many countries now have dedicated fields and machines for producing and packing oats, which are then tested by independent agencies to confirm they contain less than 10 ppm gluten, well under the FDA standard of 20 ppm. These are known as purity protocol oats, and when independently certified, they are also certified gluten-free.

What the Research Says About Oats and Celiac Disease

If you are still unsure whether certified gluten-free oats are safe, the study results are reassuring.

A systematic review and meta-analysis published in Gastroenterology, authored by researchers from Mayo Clinic, Columbia and the University of Chicago, found that a normal amount of oats is a safe gluten-free option for most celiac patients. Separate research has also shown that some oat cultivars are less immunogenic than others. 

To put it in plain terms: if you tried one brand of certified gluten-free oats and it did not agree with you, it is worth trying a different brand before giving up on oats entirely.

The 8% Exception

There is an important caveat. If you are still experiencing celiac-like symptoms after trying several brands of certified gluten-free oats, you may belong to a newly recognized group of celiacs for whom oats themselves trigger an immune response. One study found that around 8% of celiacs fall into this category.

This is not the same as contamination. It is a genuine reaction to avenin, the protein in oats. If this sounds like you, oats are simply not your friend, and that is okay. Any food can disagree with any individual, and you would exclude dairy or soy or sesame on the same grounds. A good substitute to try is gluten free quinoa flakes.

So Should You Add Gluten Free Oats Back In?

If your doctor gives you the green light to try certified gluten-free oats, I would encourage you to take it. Oats are nutritious, delicious, and versatile, and they make a gluten-free diet considerably easier to stick to.

Adding a bowl of gluten-free oatmeal to your breakfast rotation, oatmeal crisps and cookies to your dessert options, and oat flour to your scones and breads can meaningfully increase the nutrition in your diet, and your happiness while following it.

Only Buy Certified Purity Protocol Oats

This part is non-negotiable. Only buy CERTIFIED gluten free oats grown under the purity protocol. “Gluten free oats” on a label does not automatically guarantee this, and the difference matters enormously.

I have written a full guide on this, so for the complete picture of what separates genuinely safe oats from oats that have simply been sorted after the fact, hop to my article on purity protocol oats. It is also worth reading my guide to shopping for safe gluten free products so you can recognize third party certification on labels.

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Where to Find Certified Gluten Free Oatmeal

If you are wondering where to actually buy them, one easy place to look is my own shop. I carry Purity Protocol Certified Gluten Free Oats because they are excellent for cookie recipes, perfect for a morning bowl of oatmeal, and handy for travel. They are Certified Kosher, Non-GMO, and glyphosate-free.

Gluten Free Little Debbie Oatmeal Cream Pies

Gluten Free Oat Recipes to Try

Once you have safe oats in the pantry, here is where to start:

Mock Little Debbie Oatmeal Cream Pies

Reverse Oatmeal Crisp

Gluten Free ANZAC Cookies

Favorite Fruit Crisp

Popcorn Bread with Oat Flour

Maple Oat Scones

Granola Bars

Homemade Gluten Free Granola

Make Your Own Oat Flour

For the baked recipes above, I use my All Purpose Gluten Free Flour throughout. If you are avoiding corn, the Multigrain Biscuit & Breakfast Baking Flour pairs nicely with oats, and there is a shortcut version of the oatmeal cookies using my Gluten Free Cookie Mix.