Are Oats Gluten-Free?

What Everyone with Celiac Disease Should Know

Whether you’re newly diagnosed with Celiac Disease, supporting someone who eats gluten-free, or just curious about oats, you’ve probably noticed some confusion around this grain. Oats are one of the most debated foods in the gluten-free community, for good reason.

This post will walk you through everything you need to know about oats. Including how they fit into a gluten-free diet, and what to watch for to keep yourself safe.

Oats 101

Oats are a cereal grain from the Poaceae family. This is the same grass family that includes maize, rice, wheat, and even bamboo. The part of the plant we eat is the oat “groat,” or seed.

Oats may be small, but they’re nutrient-dense. They provide all three macronutrients, carbohydrate, protein, and fat, along with vitamins and minerals. Most notably, oats are a great source of soluble fiber, which supports gut health and helps you feel fuller for longer.

Fiber intake in the U.S. is often much lower than recommended. Adding oats to your gluten-free diet can help boost fiber intake and support overall digestive health.

So Are Oats Gluten-Free?

This is where things can get confusing. Oats themselves are naturally gluten-free. However, they are often grown, harvested, and processed alongside gluten-containing grains like wheat, barley, and rye. This creates a high risk of cross-contact with gluten.

For oats to be safe for people with Celiac Disease, they must be:

Labeled as Gluten-Free oats
Or ideally, certified gluten-free by a third-party testing program

Oat-Based Products

Now that you know oats must be labeled gluten-free or certified gluten-free, what about foods made with oats? Products that have oats in the ingredients follow the same rules. The label needs to identify whether or not gluten-free oats were used in the production of the product. Some common examples include:

Cereals: A hot topic in the gluten-free community is Cheerios brand cereals. Cheerios contain oats but are not made with certified gluten-free oats. These are not considered safe for people with Celiac Disease despite having a Gluten-Free label on the box. Instead, try options like Chex cereals (except Wheat Chex), Pebbles Cereals, or Nature’s Path gluten-free cereals. These brands use gluten-free grains and many are certified gluten-free.
Granola & snack bars: A good example of a product not recommended for people with Celiac Disease are the oat based Kind Bars. Look for a certified gluten-free label to confirm safety such as the Made Good Granola Bars.
Oat milk: Oat-based dairy alternatives are popular, but not all are safe. Some brands use certified gluten-free oats, while others do not. Always look for the certification logo on packaging. I like the Oatly brand, which is certified gluten-free in the U.S.
Baked goods: Cookies, breads, and energy bars may contain oats. Again, always read the labels.

If a product lists “oats” but doesn’t specify “gluten-free oats” or carry a certification, it’s best to avoid it.

A Note on Gluten-Free Scanner Apps

Gluten-free scanner apps can be a helpful tool for quickly checking products at the grocery store. However, when it comes to oats, these apps may sometimes label foods as “gluten-free” even if the oats are not certified gluten-free. These apps likely would list products like Cheerios and Kind Bars (discussed earlier) as gluten-free.

While apps can be a good starting point, the most reliable method is learning to read labels carefully and knowing what to look for.

Technology can be a great aid, but label-reading is a vital skill that ensures you stay safe while living gluten-free.

How to Add Oats into Your Diet

When sourced safely, oats are versatile and can be enjoyed in many different ways:

Breakfast

Hot oatmeal: Cook with water or milk and top with fruit, seeds, or nut butter for added flavor and nutrients.
Overnight oats: Combine oats with milk (dairy or non-dairy), let sit overnight, and enjoy cold or warm.
Baked oatmeal: A great option to prep ahead for the week.

Snacks

Energy bites: Made with oats, nut butter, seeds, and a touch of honey or chocolate chips.
Granola: Perfect on its own, with yogurt, or sprinkled on smoothie bowls.
Snack bars: Easy to grab and go—just be sure they’re certified gluten-free.

Desserts

Oatmeal cookies: A classic treat that can be made gluten-free with certified oats.
Crisps & crumbles: Use oats in the topping for a hearty dessert.

The Bottom Line

Oats can be a nutritious and satisfying part of a gluten-free diet. However, due to the high risk of cross-contact with gluten, it’s recommended to choose oats and oat-based products that are certified gluten-free.

With the right products, oats can add variety, fiber, and flavor to your meals.

Frequently Asked Questions

Are oats safe for people with Celiac Disease?
Yes—if they are labeled gluten-free or certified gluten-free. Oats that are not certified may have experienced cross-contact with wheat, barley, or rye and may not be safe for people with Celiac Disease.

Is oat milk gluten-free?
Not always. Check the label for a certified gluten-free seal before drinking.

Can people with gluten sensitivity eat oats?
Some people with gluten sensitivity or Celiac Disease may not tolerate oats, even gluten-free ones. If you experience symptoms, talk with a healthcare professional about whether oats should be avoided.

What are the health benefits of eating oats?
Oats are a nutrient-dense grain. They provide fiber, protein, and important vitamins and minerals. The soluble fiber in oats has been shown to support heart health, and improve digestion.

Still feeling unsure about oats? Still having trouble navigating the gluten-free diet? You don’t have to figure it out alone. I offer free 15-minute discovery calls to answer your questions and see how personalized nutrition support can help you feel confident and safe with Celiac Disease.

Schedule your free discovery call here
Learn more about services offered by Gluten Freedom Nutrition here

Celiac Disease, Gluten Free Living