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Gluten Sensitivity Diet - Are Oats Okay? (Is Oat Milk Gluten-Free?)

Hi everyone. Welcome back to our channel.

It is estimated that approximately 5% of the global population has a gluten related disorder leaving many individuals resorting to a gluten-free diet.

In today's video, we'll be diving into what is gluten sensitivity and gluten intolerance, what are the fundamentals of a gluten sensitivity diet and what foods should be avoided?

Are oats and oat milk, gluten-free?

What foods can you have on a gluten-free diet?

And lastly, what are the benefits of a gluten-free diet and is it healthier?

[Video Transcript Below Video - it is the same information]

I'm Katie Bailey. I'm a gut health dietician at Oswald Digestive Clinic, where we help individuals improve and resolve their bothersome gut issues.

If you're interested in learning more about gut health, I've linked our free guide five Ways to Improve Your Gut Health HERE.

Alright, let's get started on today's topic.

What is gluten sensitivity and gluten intolerance?

Gluten sensitivity and gluten intolerance are terms that are often used interchangeably but do have distinct meanings.

Gluten sensitivity, also known as non-celiac. Gluten sensitivity is a condition in which individuals experience adverse reactions to gluten, which is a protein that's found in wheat, barley, and rye.

These reactions manifest in many different ways, including digestive issues, inflammation, and other systemic symptoms. On the other hand, gluten intolerance is a broader term that encompasses non celiac gluten sensitivity as well as celiac disease, which is an autoimmune condition that is triggered by the consumption of gluten.

In celiac disease, the immune system attacks the VII in the small intestines leading to damage and the malabsorption of nutrients.

What are the fundamentals of a gluten sensitivity diet and what foods should be avoided?

The primary focus of a gluten sensitivity diet is eliminating the gluten containing grains such as wheat, barley, and rye.

Additionally, you need to be cautious when consuming processed foods as they may contain hidden sources of gluten.

You'll see this in things like soy sauces, salad dressings, seasonings, and marinades, as well as condiments. It's essential to also read food labels carefully and opt for gluten-free options as much as possible.

Foods that contain gluten and should be avoided include things like I mentioned before, the wheat, the barley, and the rye malt, which is made from barley brewers yeast, processed foods that contain these ingredients, things like breads and pastas, cereals and crackers and sauces and condiments that contain gluten ingredients as well as beer and other malt beverages.

Is Oat Milk Gluten-Free?

Our oats and oat milk, gluten-free oats are naturally a gluten-free grain as they do not contain the gluten proteins.

However, there is a risk for cross-contamination during growing processing and transportation stages where oats could come in contact with gluten containing grains.

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To address this concern, many companies now offer gluten-free oats, which are grown and processed and dedicated facilities to minimize the risk of cross-contamination.

These oats are thoroughly tested and labeled gluten-free, providing a safe option for individuals that are following a gluten-free diet or gluten sensitivity diet.

Therefore, for those with gluten sensitivity or celiac consuming OS is generally considered safe if they are certified gluten-free.

You'll want to look for the certified gluten-free label from reputable sources like gluten-free organization, certification organization and Celiac Screw Association, while oats themselves are naturally gluten-free.

The gluten-free status of oat milk depends on the manufacturing process and the risk of cross-contamination, so you're also going to want to look for gluten-free labels for oat milks as well.

It's also important to note that individuals that have gluten sensitivity or celiac may still experience a reaction to oats even if they're labeled gluten-free.

The benefits of including oats and a gluten-free diet is that oats are high in soluble fiber, which is going to help promote healthy digestion, regulate blood sugar levels and help to lower cholesterol. They're also a good source of vitamins, minerals, and antioxidants like B one iron and magnesium and the antioxidants and fiber that are present in oats may have anti-inflammatory properties as well.

So what foods can be included in a gluten-free diet?

Well, our gluten-free green options are going to include rice, quinoa, buckwheat, amrin, millet, and gluten-free oats, our gluten-free flours or almond flour, chickpea flour, coconut flour, rice flour, and tapioca flour.

You can have gluten-free pasta that's made from rice, corn, or legumes, as well as gluten-free bread that's made from those alternative flour.

Gluten-free snacks are things like popcorn and rice crackers or corn tortilla chips, and then there are some naturally gluten-free options like fruits and vegetables, nuts and seeds, legumes, unprocessed meats, fish, eggs, and dairy products.

What are the benefits of a gluten-free diet and is a gluten-free diet healthier for those struggling with gluten intolerance?

Eliminating gluten can help to alleviate symptoms of bloating, abdominal discomfort, and diarrhea. Some research suggests that following a gluten-free diet can help to reduce inflammation in the body and can be beneficial for those struggling with autoimmune disorders.

It's important to note that the benefits of a gluten-free diet is going to vary from person to person and you may need to consult with a professional who can help you determine if a gluten-free diet is going to be appropriate for your individual needs and circumstance.

The question of whether a gluten-free diet is healthier for everyone is the subject of ongoing debate for individuals with gluten sensitivity or celiac disease.

Following a strict gluten-free diet can really help to manage their symptoms and prevent complications. For the general population that does not have gluten related disorders, the potential benefits are less clear.

Some studies suggest that this diet can really help with gastrointestinal symptoms and reduce inflammation in certain individuals.

While other research has shown no significant benefits.

It's also important to note that gluten-free processed foods tend to be lower in fiber and vitamins and minerals compared to their gluten counterparts.

This can be mitigated by following a diet that's rich in naturally gluten-free foods such as fruits and vegetables, legumes and gluten-free grains.


To wrap up our topic for today, gluten sensitivity and gluten intolerance are conditions that require careful dietary management.

While oats are naturally gluten-free, there is a risk of cross-contamination during processing.

However, the availability of certified gluten-free oats has provided a safe option for individuals with gluten sensitivity. These oats meet strict gluten-free standards, allowing individuals with gluten sensitivity to enjoy the benefits of oats without compromising their dietary needs.

But remember that individual responses may vary and people still may have an adverse reaction to oats even if they are labeled gluten-free.

If you're not sure if you should be following a gluten-free diet or just need help navigating the diet, we would be happy to help.

That's it for today's video. If you liked this video, please hit the like button and subscribe for more nutrition videos.

Let us know in the comments if you have any questions about the gluten sensitivity diet or gluten-free oats.

If you're interested in working with our clinic, you can click the link below to schedule an appointment.

We do take insurance and you can find more information about that on our website.

Thank you for watching. I'll see you next time. Bye.

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If you'd like to explore any of this information further or obtain an individualized nutrition plan, you can schedule an initial appointment at our clinic.  We also take insurance and some of our clients get full coverage, which is great.

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