Can you drink tea with celiac disease? Your Guide to Safe Sipping

October 24, 2025 •

4 min read

Over 3 billion kilograms of tea are consumed globally each year, making it one of the world's most popular beverages. For individuals navigating a gluten-free diet, a common question arises: can you drink tea with celiac disease? The answer is generally yes, but it requires careful attention to ingredients and manufacturing processes to avoid hidden sources of gluten.

Quick Summary

Pure, unflavored tea is naturally gluten-free, but flavored varieties, herbal blends, and potential cross-contamination during manufacturing or packaging can pose a risk for individuals with celiac disease. Identifying and avoiding gluten-containing additives like barley malt and ensuring products are certified gluten-free or processed in dedicated facilities are key to safely enjoying tea.

Key Points

Pure Tea is Gluten-Free: Plain black, green, white, and oolong teas from the Camellia sinensis plant are naturally gluten-free.
Avoid Gluten-Containing Ingredients: Steer clear of barley-based teas like mugicha and any blends containing barley malt or wheat-derived ingredients.
Watch for Cross-Contamination: Flavored blends, bagged teas, and products processed in shared facilities carry a risk of cross-contamination; dedicated facilities are safer.
Look for Certification: The most reliable way to ensure a tea is safe is to choose products bearing a certified gluten-free symbol, like the GFCO mark.
Use Caution in Cafes: When ordering out, be aware of the potential for shared equipment and consider asking for your tea bag and hot water separately.
Enjoy Beneficial Herbal Teas: Many herbal options, like peppermint, chamomile, and ginger, can offer digestive benefits without gluten concerns.
Choose Loose Leaf Tea for Purity: Loose leaf tea from a trusted source is often the safest option, as it is less processed and less likely to contain additives.

Navigating Tea Choices for a Celiac-Safe Diet

For most people with celiac disease, the world of tea is not off-limits. The fundamental tea leaf, derived from the Camellia sinensis plant, does not contain gluten. This includes black, green, white, and oolong teas, which are all naturally gluten-free in their pure form. However, the journey from tea plant to teacup involves several stages where gluten can be introduced, including blending, flavoring, and packaging.

The Role of Additives and Flavorings

While pure teas are safe, the risk increases with herbal or flavored blends. Some teas may contain added ingredients that are not gluten-free. For example, some manufacturers use barley malt as a sweetener or flavoring agent in certain tea products. This is a definite source of gluten and must be avoided. Other blends might contain “natural flavors” or powdered grains that can be questionable. It is crucial to read the ingredient list carefully and be wary of any ingredients that could be derived from wheat, barley, or rye.

The Hidden Threat of Cross-Contamination

One of the most significant concerns for individuals with celiac disease is cross-contamination. This can occur when a naturally gluten-free product comes into contact with gluten during processing, packaging, or brewing.

Manufacturing Cross-Contamination

Manufacturers that produce both gluten-containing and gluten-free products in the same facility are a potential risk. This is especially true for flavored teas or herbal blends, which often include ingredients that are processed on shared equipment. A survey by the Canadian Food Inspection Agency found traces of undeclared gluten in several tea samples, indicating that cross-contamination is a real and documented issue. To minimize risk, many tea companies now clearly label their products with a gluten-free certification, a label that assures consumers the product has been tested to meet strict standards (typically less than 20 parts per million of gluten).

Packaging and Brewing Cross-Contamination

Even packaging materials can be a source of gluten. Some older or less reputable tea bags use glues or sealants that contain wheat starch. While modern practices have largely moved away from this, it is still a consideration. At home, brewing can pose risks if you use shared spoons or kitchen surfaces. When ordering tea in a coffee shop or restaurant, asking for your tea bag and hot water separately can help reduce the chance of cross-contamination from shared equipment, like stirring spoons.

Gluten-Containing Teas to Avoid

Mugicha (Barley Tea): This popular roasted barley tea, often consumed in Japan, contains a significant amount of gluten and is not safe for celiac patients.
Malted Teas: Any tea with "malt" in the name or ingredient list is a red flag, as malt is derived from barley.
Some Matcha Blends: While pure matcha is safe, some pre-packaged or cafe-prepared matcha lattes may include wheat-based fillers or thickeners.
Certain Herbal or Flavored Blends: Some blends might add wheat or barley grass for nutritional claims, or use flavorings that are derived from gluten-containing grains.

The Health Benefits of Celiac-Safe Teas

Beyond just being safe, certain herbal teas can offer specific benefits for individuals managing celiac disease. Many herbal teas have properties that can aid digestion, reduce inflammation, and provide nutrients often lacking in a restricted diet.

Peppermint Tea: A soothing choice for many digestive issues, including bloating and cramping, which are common celiac symptoms.
Chamomile Tea: Known for its calming properties, chamomile can ease gut inflammation and discomfort.
Ginger Tea: With powerful anti-inflammatory and digestive properties, ginger can help with nausea and bloating.
Nettle Tea: Rich in vitamins and minerals, nettle tea offers anti-inflammatory benefits that can help with indigestion and gut inflammation associated with celiac disease.

Comparison of Tea Types for Celiac Patients


Tea Type	Naturally Gluten-Free?	Potential for Cross-Contamination?	Special Considerations
Black Tea (Pure)	Yes	Low (loose leaf); Medium (bagged/flavored)	Avoid malt flavorings or blends processed on shared equipment
Green Tea (Pure)	Yes	Low (loose leaf); Medium (bagged/flavored)	Some reports of contamination in US green tea; look for certification
Herbal Tea Blends	Variable	High (ingredients vary)	Must read ingredients and check for certification. Watch for barley, malt, or “natural flavors.”
Matcha (Pure)	Yes	Low (pure powder); High (blends/cafes)	Only choose 100% matcha powder. Avoid pre-mixed powders or cafe lattes
Loose Leaf Tea	Very High	Low	Pure loose leaf is the safest option, as there is less processing involved.

The Bottom Line: Prioritizing Certification

For the highest level of safety and peace of mind, always look for products that carry a certified gluten-free label. Organizations like the Gluten-Free Certification Organization (GFCO) and Coeliac UK set strict standards that brands must meet. While brands like The Republic of Tea, Stash, and Bigelow have a reputation for offering many gluten-free options, it's still best to check for the certification symbol on the specific product you purchase, especially for new or seasonal blends.

Ultimately, enjoying a hot or iced tea on a celiac diet is completely feasible. By knowing which teas are inherently safe, understanding the risks of additives and cross-contamination, and making certification your top priority, you can enjoy this comforting beverage without compromising your health.

Conclusion

Drinking tea is a safe and enjoyable experience for most individuals with celiac disease, provided they are diligent in their choices. The key is to differentiate between pure, single-ingredient teas derived from the Camellia sinensis plant and blended or flavored varieties that may contain hidden gluten sources or face cross-contamination risks during processing. By sticking to certified gluten-free products or choosing reputable brands known for their safe manufacturing practices, you can confidently sip your tea while staying true to your dietary needs.

Frequently Asked Questions

No, not all herbal teas are gluten-free. While many herbs are naturally gluten-free, some blends may include gluten-containing ingredients such as barley or wheat grass, or be at risk for cross-contamination.

This depends entirely on the specific chai blend. Many traditional recipes and commercial blends contain barley malt or are at high risk for cross-contamination. Always check for a gluten-free certification on the packaging.

Pure, unflavored loose leaf tea is generally safer as it undergoes less processing and is less likely to contain additives or experience cross-contamination. Some tea bags, especially older varieties or those sealed with glue, can pose a risk.

In many countries, including the US, a product can be labeled gluten-free if it contains less than 20 parts per million (ppm) of gluten. Certified gluten-free products often have an even stricter standard, such as 10 ppm or less.

Brands that offer certified gluten-free products are the safest choice. Reputable brands like The Republic of Tea, Bigelow, and Stash offer many explicitly labeled gluten-free options.

Ordering tea in cafes carries a risk of cross-contamination from shared utensils or equipment. For maximum safety, consider bringing your own certified gluten-free tea bag and requesting a cup of hot water.

If you experience a reaction, stop drinking the tea immediately. Report the product to the manufacturer and consider contacting a celiac support organization or a food safety agency in your country to report the issue.