Are Oats Gluten Free?

The short answer is: it depends on where you live.

Oats are naturally gluten free, but global regulators take very different positions on whether they belong in a gluten-free diet. This is driven by two factors: the high risk of contamination with wheat, barley, or rye during production, and the fact that a small subset of people with celiac disease react to the avenin protein in oats. As a result, some countries allow oats only under very strict purity standards, while others do not consider them gluten free at all, leading to conflicting advice for consumers.

1. Introduction: Why Oats Are Complicated

Oats do not contain gluten in the same way wheat, barley, or rye do. However, most conventional oats are not safe for people with celiac disease because they are grown, transported, or processed alongside gluten containing grains.

Some countries allow oats on a gluten free diet if they are specially produced and tested. Other countries do not allow oats to be labelled gluten free at all, regardless of testing. This difference is driven by national food safety laws and gluten thresholds measured in parts per million (ppm).

2. It Depends Where You Live...

United States

In the United States, oats can be gluten free if they meet FDA rules. A product labelled gluten free must contain less than 20 ppm of gluten.

Oats are allowed in gluten free foods as long as manufacturers ensure the final product stays below this threshold. This usually means using purity protocol oats or mechanically sorted oats that are tested for gluten contamination.

For people with celiac disease in the US, oats labelled “gluten free” are generally considered safe, though many doctors recommend introducing them only after symptoms and blood tests have stabilised.

Canada

Canada takes a similar approach to the US, but with more explicit rules around oats. Oats are normally classified as a gluten containing grain, but specially produced oats are allowed to be labelled gluten free.

The gluten threshold in Canada is also 20 ppm. Products must clearly indicate when they contain gluten free oats so consumers can distinguish them from regular oats.

Health Canada and Celiac Canada both state that uncontaminated oats are safe for most people with celiac disease, provided they are introduced carefully.

Europe

In the European Union and the UK, oats may be gluten free if they are specially produced to avoid contamination.

The gluten free threshold is 20 ppm. Oats must be processed in a way that prevents cross contact with wheat, barley, or rye.

Even when oats are gluten free, they must still be declared and highlighted in ingredient lists, as they are treated as a cereal allergen under EU law.

Australia

Australia is very different. Under Australian food law, oats are never considered gluten free.

A product labelled gluten free must contain no detectable gluten, typically less than 3 ppm, and must not contain oats at all.

Even oats that would be labelled gluten free in the US or Europe cannot be sold as gluten free in Australia. As a result, any product containing oats should be avoided by Australians with celiac disease unless advised otherwise by a specialist.

New Zealand

New Zealand follows the same food standards as Australia. Oats cannot be labelled gluten free, and the threshold is also no detectable gluten.

Celiac organisations in New Zealand generally advise people with celiac disease to avoid oats entirely, due to contamination risk and individual intolerance.

3. What This Means for You

Whether oats are safe for you depends on both your country and your individual tolerance.

• In the US, Canada, and Europe: oats may be gluten free if labelled and tested under 20 ppm.
• In Australia and New Zealand: oats are never considered gluten free under the law.
• Some people with celiac disease react to oats even when they are uncontaminated.

If you are newly diagnosed, it is usually recommended to avoid oats at first, then reintroduce them later only if allowed in your region and approved by your healthcare provider. If you use our app, start with this setting initially: