Complex carbohydrates, like oats, are important in a well-balanced diet. However, individuals with gluten intolerances and allergies often avoid oats because they have been believed to contain gluten. In fact, oats do not contain gluten, but they can sometimes become contaminated with gluten during the milling process. It appears that pure oats can fit into a gluten-free diet for some individuals.
Gluten-Free Diet
The gluten-free diet is a medically prescribed diet for those who display symptoms of allergy and intolerance to gluten. Gluten is a naturally occurring protein in wheat, rye and barley grains. It also is present in wheat-related products, such as spelt, kamut and triticale. According to the Gluten Intolerance Group, an allergic person's body reacts to gluten upon consuming it. The reaction to gluten varies from person to person, but it can affect the digestive system, skin, mood and energy levels. Individuals with celiac disease suffer small intestine damage from exposure to even minute amounts of gluten.
History of Oats
Oats have long been considered sources of gluten and were prohibited in a gluten-free diet. Oats are commonly processed on shared machinery with processed wheat flour. This causes cross-contamination of the oats and exposes them to gluten. According to the Mayo Clinic, oats are permitted only if the manufacturer labels them as gluten-free. The machinery on which oats are processed should be free from exposure to wheat, barley or rye products, preventing contamination. Foods containing oats should also be labeled gluten-free or as being processed on machinery free of exposure from gluten-foods; otherwise, you should not eat them.
Oats Safety
Health Canada supports the introduction of pure oats into a gluten-free diet. In its executive summary regarding its official position about oats, it cites the 2007 study by Scandinavian scientists that showed that most individuals were able to tolerate oats without any immunological reaction. In this study, Kemppainen et al. conducted a five-year study examining patients with celiac disease. The research participants were instructed to include oats in their regular diet. These participants were compared with participants who avoided all oats for the same amount of time. The study concluded that over the five-year period, there were no differences in the health of the participants' small intestines, the single indicator for damage caused by gluten. Health Canada also reports 18 other medical studies in both children and adults that allow the organization to conclude that oats are safe for a majority of celiac disease patients.
Amount of Oats in Gluten-Free Diet
The Gluten Intolerance Group Medical Advisory Board considers oats as safe in moderation. It defines moderate intake of oats as one-half cup daily. Health Canada shows that moderate intake of oats should be restricted to one-fourth cup per day for children.
According to the Gluten Intolerance Group, some individuals may experience discomfort when reintroducing oats into their diets. They may initially experience some gas, bloating and stool changes, but it is likely due to the fiber content. However, some may find that they cannot tolerate pure oats, and they should not make efforts to include them in their diets.
Adding Oats
The Mayo Clinic shows that consuming grains can be challenging in general for celiac disease patients, so adding oats is a positive prospect. The ability to tolerate oats adds variety to the diet. According to Health Canada, oats provide protein, fiber and carbohydrates. The Gluten Intolerance Medical Advisory Board recommends communicating with your health care provider prior to adding oats to ensure that you do not react to them.
Start adding oats slowly, in small amounts to monitor your reaction. You can gradually increase your intake to the recommended levels of one-fourth to one-half cup. Until you know how your body reacts, consider restricting your oat intake to occasional consumption.
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