Who is this choice relevant to?

Cyclist with coeliac disease looking for a quick breakfast

You want explicitly labelled gluten-free porridge oats that you can prepare without much effort before a ride. Check the packaging even if the product name only mentions ‘oats’.

Cyclist who prepares meals at home

You want to use gluten-free oat flakes from a larger pack to make porridge or overnight oats, and decide for yourself how much to prepare.

Cyclist who takes tolerance into account

You look beyond the gluten-free label to consider your portion size and when you eat. A large meal just before exercise can be uncomfortable.

What should you look for when choosing?

Start by checking the gluten-free label on the packaging. Then compare how you prepare the oats and when you want to eat your portion before cycling.

What to consider What to check when buying Who should pay particular attention?
Gluten-free label Check the current packaging for a ‘gluten-free’ label and look for the Crossed Grain symbol. If you have coeliac disease, ordinary oats are not an obvious substitute. If I have coeliac disease, I want to avoid oats containing gluten due to cross-contamination. For around 42% of consumers, being able to verify gluten-free status comes first.
Preparation and portability Check whether the product really is instant, how many grams are in a portion and whether you can make it with cold liquid if you don’t have hot water. For an early ride, I want to be able to prepare a portion without measuring. Around 33% of consumers prioritise convenience when preparing and taking their oats with them.
Portion and timing Check the portion size and nutritional information on the packaging, and work out how much time you have before setting off. If I eat shortly before setting off, I want to consider the portion size I can tolerate. For around 25% of consumers, when they eat and how well they tolerate it are the main considerations.

Common mistakes

  • Mistaking ordinary oats for gluten-free oats

    Oats can come into contact with gluten-containing grains before you buy them. The Dutch Coeliac Society therefore says that the origin and processing of oats are important if you have coeliac disease.

    Check the gluten-free label on the packaging of the specific product; don’t rely on oats being listed as an ingredient.

  • Planning a large bowl just before your ride

    A large meal shortly before exercise can cause digestive discomfort. The Netherlands Nutrition Centre advises having a normal meal around 2 to 3 hours before exercise.

    Factor in when you’re setting off when choosing your portion, and don’t try a new eating schedule for the first time during an important ride.

  • Assuming gluten-free oats are always well tolerated

    The Dutch Coeliac Society says that even pure gluten-free oats can cause symptoms for some people with coeliac disease.

    If you have recurring symptoms after eating oats, speak to your doctor or a specialist dietitian.

  • Relying solely on an online product description

    Ingredients and allergen information can change. Also, a ‘gluten-free’ description alone doesn’t tell you whether the product is instant porridge oats or flakes that need to be prepared differently.

    When you buy the product and before you use it, read the label on the exact variety you’ve chosen, including the preparation instructions.

Brands and shops to consider

Always check the specific packaging: gluten-free oat flakes aren’t automatically an instant product.

Albert Heijn

Albert Heijn lists both Elovena Natural Instant Oatmeal and AH Gluten-Free Wholegrain Porridge Oats.

  • According to the product page, Elovena Natural Instant Oatmeal contains five 40 g gluten-free sachets, which can be prepared with hot or cold milk or water.
  • AH wholegrain oat flakes aren’t a pre-portioned instant option. Check the current packaging for both products.

Jumbo

Jumbo lists gluten-free porridge oats for home preparation under its Lekker Vrij van Gluten range.

  • The product page displays the Crossed Grain symbol.
  • The stated preparation method requires 2 to 3 minutes of cooking, followed by 5 minutes to cool. Check whether this suits your schedule.

Quaker

Quaker has oat products, including Oats Express, but the brand name alone doesn’t confirm that a product is suitable for a gluten-free diet.

  • Quaker Netherlands says it cannot guarantee that its products are completely gluten-free because of the risk of cross-contamination. If you have coeliac disease, only choose a product if its specific packaging explicitly says it is gluten-free.

ALDI

ALDI includes gluten-free porridge oats in its breakfast cereal range.

  • This gives you the option to look for gluten-free oats when you shop.
  • Check each pack to see whether the porridge oats are instant and what preparation method is recommended.

Lidl

Lidl has information about a temporary additional range of gluten-free products.

  • A temporary range doesn’t mean a specific gluten-free instant porridge product is available. Check the exact product and its label before relying on it for a ride.

Related products on Joybuy

Related products coming soon.

Frequently asked questions

Are ordinary porridge oats suitable if I have coeliac disease?

Don’t assume they are: oats can come into contact with gluten-containing grains during production and processing. Check that the packaging explicitly says ‘gluten-free’; according to the Dutch Coeliac Society, the Crossed Grain symbol offers extra reassurance when making your choice.

When can I eat porridge oats before a bike ride?

For a normal meal, the Netherlands Nutrition Centre advises eating around 2 to 3 hours before exercise. If you plan to eat closer to setting off, consider your portion size and what you can tolerate; a large meal just before exercise can cause discomfort.

Can gluten-free oats still cause symptoms if I have coeliac disease?

Yes. According to the Dutch Coeliac Society, not everyone with coeliac disease tolerates pure gluten-free oats well. Speak to your doctor or a specialist dietitian if you have recurring symptoms.

How should I store gluten-free porridge oats once opened?

Seal the packaging well and follow the storage instructions on the label. If you have coeliac disease, make sure the contents don’t come into contact with ordinary oats or other products containing gluten.