Expert answers: Is Oat Milk Gluten Free?

There have been many rumors that oat milk is safe for individuals with celiac disease or severe gluten sensitivity. But is this true? The following article, Zextrasure will provide a detailed answer to the question, “Is oat milk gluten free?” so you can have the most objective and accurate assessments. 

What is gluten and why does it cause problems?

First, you need to understand what gluten is. Gluten is a naturally occurring protein present in grains such as wheat, rye, and barley. It gives dough elasticity and helps baked goods like bread and pastries maintain shape.

However, gluten can cause problems for some people, particularly those with celiac disease, which is a gluten intolerance. With celiac disease, gluten triggers the immune system to attack the small intestine lining, which can interfere with nutrient absorption. This leads to diarrhea, stomach pain, bloating, and fatigue.

Gluten often appears in foods derived from starch 

Does oat milk contain gluten?

Is oat milk gluten free? The answer depends on the oats used. Pure oats do not contain gluten, unlike grains such as wheat, barley, rye, and triticale, but it can be contaminated with gluten from surrounding foods

According to the Gluten Intolerance Group, oats are not classified as a major allergen, and in their pure form, they are safe for most individuals with celiac disease. To be labeled "gluten-free," the product must be processed separately from other grains and contain less than 20 mg/kg (ppm) of gluten when tested.

However, oats are often processed in facilities that also handle wheat, barley, and rye. This can lead to potential gluten cross-contamination. Although oat milk itself is naturally gluten-free, individuals with gluten sensitivity should still choose products that are certified gluten-free to ensure complete safety.

Is oat milk gluten free

Gluten-free oat milk brands

Although pure oats are inherently gluten-free, gluten contamination can occur during the production of oat milk due to shared equipment or facilities that also process gluten-containing grains. However, several brands have addressed this concern by offering certified gluten-free oat milk options. Here are some popular brands that can confidently answer “Yes” to the question “ Is oat milk gluten free?”

• Planet Oat
• Califia Farms
• Mooala
• MALK Organics
• Elmhurst
• Happy Planet
• Silk Oat Yeah

Note, always check the label for gluten-free certification. Some brands use oats processed in facilities that also have gluten-containing grains, which could lead to cross-contamination. For those with celiac disease or severe gluten sensitivity, it's best to consult with a healthcare professional before adding any new products to your diet, even those labeled as gluten-free.

Gluten-free oat milk should contain less than 20 mg/kg (ppm) of gluten

See other:

• Is oat milk bad for you?

• How long does sweetened condensed milk last?

Which brands to avoid

Some oat milk brands do not carry gluten-free labels, which can be a concern if you're on a strict gluten-free diet or have health conditions like celiac disease. It's best to avoid the following brands:

• Quaker Oats: While Quaker does offer gluten-free oats, their oat milk is not certified gluten-free. 
• Chobani Oat: This brand does not claim that its product is gluten-free, so those with sensitivities should avoid it.
• Trader Joe's: Their oat milk is not labeled gluten-free, leaving the answer to "Is oat milk gluten free?"  in doubt for this product.
• Thrive Market: Thrive Market's oat milk is not certified gluten-free, so it is unsafe for people with celiac disease.
• Pacific Foods: Their product does not carry a gluten-free label, so its safety for those avoiding gluten is not guaranteed.

Many grain products have the risk of containing gluten in their ingredients 

Note for people sensitive to gluten when using oat milk

Oat milk can be a delicious and gluten-free alternative for those with gluten sensitivity or celiac disease. However, you need to keep in mind some issues after choosing oat milk: 

• Check for Certification: Always look for oat milk brands that are specifically labeled as "gluten-free." This ensures that the product has been tested and meets the gluten-free standard of less than 20 ppm.
• Ask About the Source: If you’re ordering oat milk at a coffee shop or restaurant, don’t hesitate to ask the staff about the oat milk brand used. Knowing whether it’s certified gluten-free can help you make safer choices.
• Be Aware of Cross-Contamination: Even gluten-free oat milk can become contaminated if it's processed in facilities that also have gluten-containing grains like wheat, barley, and rye. This is especially important in cafes where equipment might be shared.
• Consider Homemade Options: Making oat milk at home allows you to control the ingredients and avoid cross-contamination risks. You can be sure that the oats you use are certified gluten-free.
• Choose Trusted Brands: Brands like Oatly and California Farms are popular, but not all their products are certified gluten-free.  Always verify the label for oat milk gluten-free information.
• Monitor Your Symptoms: Keep track of how you feel after consuming oat milk. If you notice any adverse reactions, consult with a healthcare professional.
• Stay Informed: Stay updated on brand changes and processing practices. Checking recent reviews or customer feedback can also provide insights into a brand’s gluten-free status.

FAQs

Gluten free oat milk is suitable for everyone?

Oat milk is gluten free and is a great option for many people, especially those with specific dietary needs or health issues related to gluten.

Gluten-free oat milk is suitable for:

• People with Celiac Disease: Celiac disease is an autoimmune disorder where the body reacts negatively to gluten. Consuming gluten-free oat milk allows those with this condition to avoid uncomfortable symptoms like diarrhea, stomach pain, and fatigue.
• People with gluten sensitivity: Even having no Celiac disease, some individuals may still experience discomfort when consuming gluten. Gluten-free oat milk is a safe choice for them.
• Vegetarians or vegans: Oat milk is a good source of plant-based protein and calcium, which makes it ideal for those following a vegetarian or vegan diet.
• People looking to lose weight: Oat milk is low in saturated fat and cholesterol while being rich in fiber, which helps increase feelings of fullness and supports effective weight loss.
• People aiming to improve their health: Oat milk is packed with vitamins, minerals, and antioxidants that are beneficial for heart health, digestive function, and the immune system.

Is oatmeal milk keto friendly?

The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Oatmeal, the main ingredient in oat milk, is a carbohydrate-rich food and therefore doesn't fit well into a ketogenic diet.   

If you're following a keto diet, it's best to avoid oat milk and opt for alternative milk options that are low in carbohydrates, such as almond milk, coconut milk, or heavy cream.

Is there a way to make gluten free oat milk?

Making gluten-free oat milk at home is simple and requires just two ingredients: certified gluten-free oats and water. Here’s a straightforward recipe:

• Soak: Start by soaking 1 cup (80 grams) of certified gluten-free oats in water—just enough to cover them—for about 15 minutes.
• Blend: After soaking, drain the oats and blend them with up to 4 cups (945 mL) of water for about 30 seconds. If you prefer a creamier texture, you can use less water.
• Strain: Strain the mixture through a fine-mesh strainer to remove any solids.
• Chill: Place the oat milk in the fridge to chill before serving.

All the detailed information regarding the question, "Is oat milk gluten free?" has been addressed above. Whether oat milk contains gluten depends on the production and storage processes of each brand. Therefore, if you have a gluten allergy, it’s essential to consult with a doctor before using any product.