It is a common question, and unfortunately, the answers are less than straightforward. But actually, are oats gluten free?

A popular cereal grain, oats are often considered to be the ideal gluten-free choice, and many of us believe that as long as the oats are labelled as being gluten-free then we do not need to worry. We are aware of the cross-contamination issues of processing and have learned to always read the label. Job done, right?

Oats are no longer just about porridge or the odd sneaky flapjack. They are now big gluten-free business and are absolutely everywhere. In fact, oat flour and oat milk top the list of everyone’s favourite food substitutes, largely as a gluten-free swap.

So what’s the problem?

Before we talk about gluten in oats, let’s first take a proper look at gluten and the issues that surround it.

What is gluten, exactly?

The term gluten refers to two types of proteins, specifically prolamins and glutelins, which are found in wheat and other grains. These proteins interact to create a glue-like consistency when flour is combined with water. It’s this unique characteristic that gives dough its elasticity and helps baked goods maintain their shape and texture.

Among the prolamins, the most common ones causing sensitivities are gliadins in wheat, secalins in rye, and hordeins in barley. Together, these three grains are considered to be the gluten-containing grains. Interestingly though, oats also contain a prolamin protein known as avenin.

The gluten structure in grains differs significantly, which is why bread made from wheat flour has a different texture compared to bread made solely with rye or barley. The variation in the structure of prolamins is also a factor. This helps to explain why some individuals might find wheat more inflammatory than other gluten-containing grains.

Explaining gluten sensitivity

The concept of gluten sensitivity was once largely confined to those with coeliac disease. The rise of gluten-free foods was driven entirely by the growing needs of the coeliac community.

The widely accepted definition of coeliac disease is ‘an immune response triggered by the gluten proteins in the Triticeae family of grains’. Namely, wheat, barley and rye. The guidelines and regulations surrounding gluten-free products were developed with these specifics of coeliac disease in mind.

According to this definition, oats shouldn’t trigger reactions in people with coeliac disease. And, generally speaking, most individuals with coeliac disease can tolerate oats. This is why grains like rice, oats, and corn are labelled as gluten-free, even though, in theory, oats do contain gluten proteins.

Gluten sensitivity is on the rise

Yet sensitivity to gluten goes beyond coeliac disease. If the defining factor of a true cereal grain is the presence of prolamines, then surely it follows that there is gluten in all grains. We aren’t making this up purely to shoehorn a half-baked theory. Far more individuals are now showing sensitivity to more than just the big 3. Some are coeliacs; many are not.

The gluten found in all true grains can potentially trigger a reaction, although each type of grain affects individuals differently. Rice is often perceived as a particularly gentle option, but some individuals can still experience inflammatory responses to it. Similarly, corn, which frequently appears in gluten-free foods like pasta or bread, has a high protein content that can lead to sensitivities in many people.

Despite their common use as alternatives, it’s important to recognize the potential for these grains to cause issues for certain individuals.

It’s clear now that something considered safe for many individuals with coeliac disease might still provoke a reaction in those with a gluten allergy or sensitivity. Additionally, the reasons why people look for gluten-free products or information aren’t always limited to our current definitions and understanding.

Can you eat oats if you are gluten-free?

As we have seen, oats are often labelled as gluten-free, but they can still pose a risk for individuals with celiac disease or severe gluten sensitivities. The confusion often arises because oats themselves do not contain gluten; rather, they contain avenin, a protein that is similar to gluten.

Avenin, a protein found in oats, might cause reactions in individuals with gluten intolerance or celiac disease, but this isn’t always the case. If you’re sensitive to oats, it could be specifically due to avenin or possibly contamination from other grains—or even a combination of these factors.

Cross-contamination of gluten proteins can happen when oats come into contact with other grains containing gluten during growth, transport, or processing. Oats that are labelled as gluten-free have been rigorously tested to ensure they are free from gluten contamination. But as we mentioned before, these tests specifically look for gliadin, secalin, and hordein, and do not screen for avenin.

In Australia, there is no option to label oats as gluten-free, but they can be marketed as certified wheat-free.

Are Australian rolled oats gluten free?

In Australia, oats cannot be labelled as “gluten-free” under current food standards due to the possibility of cross-contamination with gluten-containing grains during processing. However, products labelled as “wheat-free” oats are cultivated and processed separately to minimize this risk. For those with celiac disease or a high sensitivity to gluten, it’s critical to consult healthcare providers before consuming oats to ensure they align with dietary requirements.

So it follows with gluten free cereals. Any breakfast cereal in Australia that is labelled gluten-free should not contain oats.

Our bestselling gluten-free granola is a super crunchy blend that contains quinoa, buckwheat, puffed rice and sorghum.

A final word

For our final word today we would like to drive home a point about gluten and following a gluten-free diet.

Food sensitivities, and the specific topic of gluten, are deeply complex. First and foremost, it’s important to acknowledge the numerous benefits that grains can offer. Our goal isn’t to demonize any particular food, and if you’re thinking about cutting something out of your diet, it should be for a good reason. Read our article about what makes a healthy breakfast.

Oats are an excellent source of nutrition and should not be dismissed lightly. An intolerance to avenin alone is not particularly common, so most gluten-sensitive people are fine with certified wheat-free oats.

Our jumbo wholegrain rolled oats are certified organic but not certified wheat-free. Why not explore our full range of healthy cereals, there’s something delicious to suit everyone.

This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Wholesaler”.
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