Oats on a Gluten Free Diet

Oats are flavoursome, versatile and, most importantly, nutrient-dense grains. They enrich dishes from breakfast through snack-time to after-dinner dessert, and are so widely beloved that they have been immortalised in one of the planet’s favourite fairy tales (Goldilocks and the Three Bears). Yet despite that, oats have always been somewhat of a controversial cereal within the coeliac community, and their status as a gluten free grain is much disputed. 

This article explores how oats fit into a gluten free diet, answering the questions of whether all types of oats really are gluten free and how you can eat them in a gluten free-friendly manner. 

Oats are a kind of cereal grain grown from the plant Avena Sativa. They are one of the most protein-rich of all the grains and are also an excellent source of iron, fibre, complex carbohydrates and essential B vitamins. Uniquely among grains, all types of oats are whole grains: their bran, germ and endosperm remain intact during processing. This means that no matter which type of oat you eat, you will be getting all their protein and energy-rich goodness.  

Oats themselves are naturally gluten free. The controversy surrounding their suitability for coeliac sufferers comes from the way in which oats are farmed and packaged. Oat crops are traditionally cultivated alongside fields of wheat crops and, once harvested, are often processed in the same facilities. This gives rise to ample opportunity for cross-contamination, both at source (in the fields) and during handling and packaging. As a result, it is common for traces of wheat to end up in packets of oats. Therefore, anyone with coeliac disease must take special care when buying oats and should carefully check the label to make sure they purchase oats that are free from any risk of wheat contamination.  

A second source of controversy comes from the fact that oats contain avenin, which is a protein with a similar composition to gluten. Although research has shown that avenin is safe for the vast majority of people with a gluten intolerance, it may trigger symptoms in a very small percentage of cases. 

Oats come in several different types, depending on how the grain is treated and prepared for consumption. The good news is that not only are all kinds of oats whole grains, but they are all gluten free too. The most common types are: 

Whole oat groats: 

the most basic form of oat, these are the harvested and cleaned whole oat kernels minus the inedible hull. They are similar in appearance to grains of rice. 

Steel-cut oats: 

also called Irish oats, these are whole oat groats that have been cut into two or three pieces with a steel blade.  

Stone ground oats: 

here, instead of being cut into pieces, the oat groats are stone ground (hence the name). This type of oat is often referred to as Scottish oats. 

Rolled oats: 

these are oat groats that have been steamed, then rolled and flattened into flakes. They come in varying thicknesses from regular (also called old-fashioned) to quick (thinner flakes) and instant (the thinnest flakes). 

Oat flour is made by finely grinding whole oat groats into a powder. As the single ingredient in oat flour (oats) is naturally gluten free, oat flour is naturally gluten free too. But again, when buying oat flour, always check the packaging to make sure that the flour you are purchasing has not been processed in the same facility as wheat or other gluten-containing grains, and that there is no risk of cross-contamination. 

At Schär we are mindful of both the dangers of wheat-contaminated oats and the health benefits of including oats in a gluten free diet. That is why we have carried out extensive research to find safe cultivation areas and have joined forces with farmers who we know will keep our oats fully gluten free. We also conduct regular inspections of our fields and grain mills so that we can use these nourishing grains in our products and recipes, secure in the knowledge that they are 100% free from wheat contamination. 

Schär’s guaranteed gluten free oats are an integral part of some of our best-selling biscuits, breads and snacks. Wholegrain oat flakes, flour and bran make our Biscotto all’Avena deliciously wholesome and crunchy. Gluten free oat flour adds a nutty note to our Knäckerbrot crackers. Meanwhile, the gluten free oat flakes in our Choco Müsli make it the perfect base ingredient for homemade gluten free cereal bars that are bursting with energy and flavour. 

As mentioned above, a small percentage of people with coeliac disease may be sensitive to the avenin in oats. Therefore, it is recommended that you wait six months after being diagnosed with coeliac disease before gradually introducing oats into your diet, and keep watch for any adverse effects when you do.  

Once incorporated into your meals, oats add a wonderful variety and flavour to gluten free dishes, and are a great source of iron and fibre, which can sometimes otherwise be lacking in gluten free diets. 

Breakfast is where oats really shine. Combine your oat of choice with milk, water or a mix of the two and bring to the boil to make porridge. Cooking times and the amount of liquid vary according to the type of oat you use, as does the taste and texture of the porridge. Stir in fresh fruit, nuts, jam or honey for extra tastiness. Alternatively, sprinkle a handful of rolled oats onto a bowl of yoghurt and berries for an energizing start to the day.  

Oats are not just for breakfast, however. Use oat flour to bake sweet yet nutritious biscuits; create a more wholesome fruit crumble topping out of regular rolled oats; dust the top of your loaf with a handful of flavoursome oat flakes; or blend oats with your favourite berries to get a power-packed smoothie. 

Check out our recipes for oat-topped gluten free bread, gluten free crumble and calcium booster smoothies for inspiration on coeliac-safe ways to start incorporating oats into your gluten free diet today.