Oatmeal on a gluten-free diet used to be considered off limits. Thought to be toxic for all celiac sufferers and gluten-sensitive individuals, oats were said to contain gluten, the same as wheat, rye, and barley. Today scientific studies confirm that for most individuals on a celiac disease diet, gluten-free oatmeal is safe, at least in limited quantities. There is also pure, uncontaminated, tested and certified gluten-free oats. Something that wasn’t available a few years back.
Gluten-Free Oatmeal Reaction: Food Intolerance and Allergy to Gluten-Free Cereal
Despite the purity of today’s certified gluten-free oatmeal, some celiacs are sensitive to oatmeal itself. For these individuals, avenin (the protein in oats) can trigger an inappropriate immune system response. This T-cell reaction seen in a few select individuals has sparked a lot of controversy. According to the Celiac Sprue Association (CSA), part of the gluten-free cereal debate comes from research showing mixed results, or study conclusions not accurately matching the study’s data.
The CSA also states that “most physicians advise people newly diagnosed with celiac disease to wait until their health is restored before ingesting oats.” This advice has reduced the number of individuals reacting to oatmeal. Some theories attribute adverse reactions to oatmeal’s high fiber content, or maybe leaky gut syndrome, while others suspect food intolerance and allergy to oats itself.
Gluten-Free Oats in the Diet: Gluten-Free Certified Oatmeal Still a Risk
Even with the many scientific studies currently available, it is difficult to determine if gluten-free oats would be safe to eat on a gluten-free diet. Some, like the CSA, feel the lack of prediction makes oatmeal in the diet, gluten free or not, always a risk. Most individuals, however, can eat a limited amount of uncontaminated oats without problems, but that isn’t true for everyone.
While today’s gluten-free oatmeal growers and manufacturers are extremely careful and monitor the entire process from planting to processing, there is a wide margin of individual sensitivity. Therefore, the American Dietetic Association recommends that before attempting to add oats to the diet, gluten-free individuals need to discuss it with a physician that specializes in celiac disease, or a registered dietician.
Celiac Disease Diet: Gluten-Free Oatmeal Cross Contamination and Limits
While oat protein is not the type of gluten that is dangerous for those following a celiac disease diet, true gluten-free oatmeal is rare due to the way oatmeal is grown and processed. Oats, wheat, and barley are generally placed next to each other in the fields, or used as rotation crops. Many farmers also use the same equipment to harvest, mill, and transport wheat, oats, and barley. For those on a gluten-free diet, these practices can easily cross contaminate the oats with wheat or barley.
Only pure, uncontaminated oats, tested and certified to be gluten free, should ever be eaten by those with celiac disease or gluten intolerance. Even though the safety of gluten-free oats has been thoroughly investigated and studied, these studies have only looked at a few individuals eating a very limited amount of gluten-free cereal daily. As a result, the Canadian Celiac Association and other celiac foundations and associations have used the amounts of gluten-free cereal in these studies as a guide.
The current recommendation is a maximum of 50 to 70 grams of oats per day for adults (1/2 to 3/4 cup dry oats) and 20 to 25 grams for children as this is the upper amount that has been studied and deemed to be safe. The association also advises celiacs and other gluten-sensitive individuals to seek follow-up care through a physician since antibodies in the blood and other food intolerance and allergy reactions need to be carefully monitored when attempting to add gluten-free oats.
When to Add Gluten-Free Oats to a Gluten Free Diet
Oatmeal used to be avoided when following a gluten-free diet. However, research shows that uncontaminated gluten-free oats are safe for most celiacs and gluten intolerant individuals. A few celiacs do react to the protein found in oats. Food intolerance and allergy to oatmeal itself can cause adverse immune system reactions even to pure, tested and certified, gluten-free oats. So can leaky gut syndrome, or eating too much fiber before the intestines have a chance to heal.
Most physicians that specialize in celiac disease advise their patients to wait until their health is restored before attempting to add certified gluten-free oats. This gives the intestines time to heal and creates fewer adverse reactions. Since it takes about one year for the intestines to heal, the CSA does not recommend adding gluten-free oatmeal to a celiac disease diet for at least a year.
For a list of brands that sell certified, gluten-free oats, see How to Choose True Gluten-Free Oats for a Gluten-Free Diet.
Sources:
American Dietetic Association, Question of the Day, “Are Oats Okay to Eat if I Have Celiac Disease?” (accessed September 9, 2010)
Canadian Celiac Association, “ The safety of oats in individuals with celiac disease has been extensively investigated ” (accessed September 9, 2010)
Celiac Sprue Association, “ Info On Oats ” and “ Celiac Disease Defined ” (accessed September 9, 2010)
European Journal of Gastroenterology & Hepatology, Ellis, Heather Julia and Ciclitira, Paul J., “Should celiac sufferers be allowed their oats?” 20:1, 492-493, 2008
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Vickie Ewell - Vickie has worked with autistic individuals for 9 years. She has celiac disease and specializes in gfcf living.
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