Table of Contents
Introduction
Avenin is a protein that has a similar chemical structure to the protein, gluten and so some people coeliac disease who react to gluten will also react to avenin.
This article outlines who with coeliac disease the avenin protein affects, what foods it is in and how to find out if you are one of the affected individuals.
What is Avenin?
Avenin is a protein found in oats.
Who does it affect with coeliac disease and why?
In one study, avenin, caused an immune reaction in around 1 in 10 people with coeliac disease (1).
The structure of avenin is similar to gluten, which means that those people who’s immune systems react to gluten may also react to avenin.
The the same study, 53% of participants reported having symptoms (bloating, diarrhoea, stomach pain etc) when eating 2 portions of oats/day. But only 8% had an immune response, which is what happens in coeliac disease (1).
It is thought that the other 53% are likely to have reacting to the increased fibre in oats.
Although there are many studies looking into a possible reaction to avenin in those with coeliac disease, most are poor quality which means that we can not 100% say that people with coeliac do or do not react to avenin (2).
What foods is it in?
As avenin is an oat protein, it would naturally be in any food contain oats.
Be careful not to get mixed up when looking at ‘gluten free’ oats. These oats have been specially manufactured to prevent cross contamination with foods that contain gluten but still contain avenin.
Oats are used as ingredients in many foods such as cereal bars, cereals, breads and cakes. They are used quite commonly in many ‘gluten free’ alternative products as oat flour is useful for baking. Looking at the back of a packet, you will be able to clearly see if a product contains oats as an ingredient – although it will not be in bold like gluten is.
Unfortunately, there are no laws which make manufacturers label when foods ‘may contain’ a certain ingredient through cross contamination.
Should You Avoid Avenin?
It is currently recommended that those with coeliac disease do not need to routinely avoid avenin. This is because the likelihood of you being a ‘reactor’ is so low that it would be of no benefit initially.
It is also thought, that unlike gluten containing foods, that oats actually contain much lower levels of avenin and may be digested much quicker. This means that there is a lower reaction from your immune system.
One study even showed that eating gluten free oats for those with coeliac disease can actually help to improve digestive symptoms (3).
In other words, the risk of any harm is so low in comparison to including gluten free oats in your diet which will provide you with a good source of fibre.
You may find that gluten free oats give you symptoms due to the increased fibre. As a cheaper option than ‘gluten free’ breakfast cereals, many people opt for gluten free oats in their breakfast when perhaps they used to have a much lower fibre breakfast. This sudden changes can something cause symptoms but has nothing to do with the avenin or immune system.
Although avoiding gluten free oats is not routinely recommended, for the reasons above, it is still your decision to make. If you feel that after being informed of the risks and benefits, that you would rather avoid oats, then do so as it is your body.
Bottom Line
Avenin is a protein found in oats. A small number of people with coeliac disease may react to avenin, however, do not cut it out of your diet until you have been advised to do so by a registered dietitian as you may not need to and it would be unfortunate to unnecessarily avoid a food.
Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.
I already avoid wheat and gluten like the plague, because it makes me feel ill, but on occasion I will eat gluten free products made from oat flour.
I have noticed, however, that whenever I consume oats I feel depressed afterwards. Really, deep down, seriously depressed.
It’s gotten to the stage that I make a conscious decision to avoid oats because of it, and this intense reaction makes me wonder if I’m celiac. It’s amazing how much food can affect your health.
Hi Ella,
Thank you for your message.
The oats contain a gluten like protein so rarely will a coeliac react to this. However, the reaction would not be depression.
It could be that the products contain another ingredient which is causing you to be low in mood.
Either way, it is important to get an accurate coeliac diagnosis, I would suggest considering a gluten-reintroduction fo 6 weeks to get an accurate test.
I have the exact same reaction. I get very tired followed by being depressed, very depressed the whole rest of the day. I also have learned to avoid oats like the plague.
Me too I have had months of stomach bloating head fog depression and I have GF oats everyday for breakfast started to feel so ill now 5 days with our still have some stomach soreness but feel like a different person how can oats be so cruel !!!!
Can I slowly eat oats to get used to avenin which I can’t tolerate?
Hi, thank you for your comment. Studies show that people can initially be ‘hyper-responders’ who react to more than just gluten in wheat, barley in rye. It shows that often these people can go on to tolerate in the future. I would suggest getting a TTG check, then reintroducing it to your diet and see if you have symptoms, if no symptoms then get another TTG in a few months to check that avenin isn’t causing inflammation.
Thank you for the advice Kirsten.
Thank you for the advice Kirsten.
You are so welcome!
7th October 2020. I have been eating Gluten Free Oats since I was diagnosed with Coeliac disease 5years ago .I used to buy Nairn’s which are very fine. I then tried Waitrose Gluten Free Jumbo Oats which I also liked, and are sold in 1Kg bags, When you have porridge everyday like I do it’s convenient to have a 1Kg bag.
Recently I have experienced pains in the stomach and have somedays felt very sick, and have been sick once. I checked with Waitrose HQ. A gentleman told me they had difficulties getting porridge during lock down and have been buying from a different manufacturer! I have stopped eating my Jumbo Oats and are currently waiting for Waitrose to come back to me. On the new packaging of the jumbo Oats there is a small warning underneath all the cooking instructions which mentions Avenin telling you to add them slowly (to what) if you are newly diagnosed with Coeliac disease! I am currently eating Nairn’s GF again. I hope this helps.
Avenin is a different type of protein similar to gluten. In the UK we do not recommend people routinely avoid this due the lack of evidence.