Oats in a gluten-free diet

Oats in a gluten-free diet

In a gluten-free diet, the use of cereal products can easily be negligible, which may also result in insufficient fibre intake. Whole grain plays a key role as a source of dietary fibre. It is therefore also good for those who follow a gluten-free diet to pay attention to the choice of cereal products.

High fibre content and good taste

High fibre oats are nutritionally versatile grains and a good choice of fibre source. In addition to fibre, oats contain more protein and unsaturated fat than other cereals. Products containing full grain also contain group B vitamins, iron, magnesium and zinc. In addition to the nutritional benefits, oats also give the products good taste and structure. See the table below for the differences between different fibre sources!

Elovena Gluten free products are rich in whole grain oats and fibre and do not contain any wheat starch. For example, even one Oat-Carrot bun can provide about 20% of the daily fibre intake. The recommended daily fibre intake is 25–35g. Check out the products here!

The gluten-free oats caresses the stomach

High fibre oat products are good for the stomach. Oat fibres help maintain intestinal well-being. Oats are also an excellent source of fibre for sensitive stomachs and are suitable for a FODMAP restricted diet. You can read more about it here.


Cereals Energy Fibre Protein Fat Iron Magnesium Zinc Vitamin E Vitamin B1 Folate
Oats 370 kcal 11 g 14 g 8,0 g 5,1 mg 131 mg 3,2 mg 1,5 mg 0,40 mg 26 µg
Rice 350 kcal 3,0 g 7,0 g 1,4 g 1,2 mg 34 mg 1,3 mg < 0,1 mg 0,04 mg 7,0 µg
Millet 357 kcal 3,2 g 11 g 2,9 g 4,8 mg 103 mg 3,4 mg < 0,1 mg 0,26 mg 24 µg
Maize 349 kcal 7,4 g 8,5 g 1,6 g 1,1 mg 40 mg 0,7 mg 0,1 mg 0,14 mg 15 µg
Buck-wheat 327 kcal 5,8 g 13 g 2,0 g 3,8 mg 178 mg 2,5 mg 0,2 mg 0,60 mg 35 µg
351 kcal 0,5 g 0,2 g 0,05 g