What alcohol can I drink if I'm gluten-free? A guide to safe sips

October 8, 2025 •

5 min read

According to the National Celiac Association, distilled spirits are considered free of gluten protein, even if they're made from gluten-containing grains. For anyone managing a gluten sensitivity or celiac disease, understanding what alcohol can I drink if I'm gluten-free is essential for making safe and informed choices without sacrificing social enjoyment.

Quick Summary

This guide provides a comprehensive overview of alcoholic beverages suitable for a gluten-free diet. It details which distilled spirits, wines, ciders, and gluten-free beers are safe, while also highlighting potential hidden gluten in flavored products and the importance of checking for cross-contamination. You can make confident beverage choices by understanding how production processes affect gluten content.

Key Points

Naturally Gluten-Free: Pure wines, ciders, rum, and tequila are naturally free of gluten and generally safe.
Distilled Spirits: The distillation process removes gluten protein, making most pure spirits, even those from gluten grains, safe for most people.
Gluten-Free Beer: Choose beer brewed with naturally gluten-free grains like sorghum, not gluten-removed beers, if you have celiac disease or high sensitivity.
Beware of Hidden Gluten: Flavorings, colors, and additives, especially in liqueurs, coolers, and mixed drinks, can be sources of hidden gluten.
Always Check Labels: Look for gluten-free certifications and read ingredient labels carefully, especially for flavored or premixed options.
Minimize Risk: For the highest safety, stick to pure, unflavored spirits, ciders, and wines, and ask questions when ordering cocktails.

Navigating a Gluten-Free Lifestyle with Alcoholic Beverages

For those adhering to a gluten-free diet, whether due to celiac disease, a gluten sensitivity, or personal preference, navigating the world of alcoholic beverages requires careful attention. While many spirits and drinks are naturally gluten-free, some popular choices derived from wheat, barley, or rye are not. Thankfully, the market offers a wide variety of safe options, from naturally gluten-free fermented products to expertly distilled spirits. The key is understanding the production process and the potential for hidden gluten or cross-contamination.

Naturally Gluten-Free Options

Some of the safest choices for a gluten-free diet are beverages made from ingredients that are naturally free of gluten. These options offer a reliable and delicious alternative to traditional grain-based drinks.

Wine and Champagne

Most wines and champagnes are naturally gluten-free as they are made from grapes. This includes red, white, rosé, and sparkling varieties. The fermentation process relies on yeast acting on the fruit's natural sugars, and typically, no gluten-containing ingredients are introduced. However, some risks can exist with rare production techniques or flavoring additives.

Hard Cider

Crafted from fermented apples, hard ciders are another naturally gluten-free choice. Just like with wine, the primary ingredient is a fruit, not a grain. However, it is crucial to read labels, especially for flavored or malt-based varieties, as some additives could contain gluten. Reputable brands often clearly label their ciders as gluten-free.

Tequila and Rum

Pure tequila, made from the agave plant, is a naturally gluten-free spirit. Similarly, rum, which is distilled from sugarcane juice or molasses, is also naturally gluten-free. When choosing tequila or rum, opt for pure, unflavored varieties to avoid any additives that might contain gluten.

Distilled Spirits: A Case-by-Case Basis

The distillation process can be a source of confusion for many. Distillation is a purification method where the fermented liquid is heated until the alcohol vaporizes, leaving behind heavier molecules, including gluten protein. According to health organizations like the National Celiac Association and Coeliac UK, the distillation process is effective in removing gluten, even when the spirit is made from gluten-containing grains like wheat, barley, or rye. However, some individuals with extreme sensitivities report reactions to spirits made from gluten grains.

Here's a breakdown of common spirits:

Vodka: Can be made from wheat, rye, corn, or potatoes. While distillation should remove gluten, those with high sensitivity may choose vodkas made from corn, grapes, or potatoes, such as Tito's or Chopin Potato Vodka.
Whiskey, Bourbon, and Scotch: These are typically made from gluten grains. For most people with celiac disease, the distilled final product is safe. However, for those with high sensitivity, it might be safer to seek out naturally gluten-free liquors or contact the manufacturer.
Gin: A spirit flavored with juniper berries, gin is often made from a grain base. The distillation process, again, should render it gluten-free.

Gluten-Free vs. Gluten-Removed Beer

Traditional beer is made with barley and/or wheat, which are gluten-containing grains. For beer lovers on a gluten-free diet, there are now two main types of alternative beers available.

Comparison of Gluten-Free Beer Types


Feature	Naturally Gluten-Free Beer	Gluten-Removed Beer
Ingredients	Brewed with naturally gluten-free grains like sorghum, rice, millet, or buckwheat.	Brewed with traditional gluten-containing grains (wheat or barley).
Production Process	Brewers use non-gluten grains from the start, ensuring no gluten is ever present.	Enzymes are added during brewing to break down the gluten proteins.
Safety for Celiacs	Generally considered the safest option for those with celiac disease or high sensitivity.	While tested to be below 20 ppm of gluten, some highly sensitive individuals may still have a reaction.
Labeling	Explicitly labeled as “Gluten-Free”.	Must be labeled as “Gluten-Removed” and often carry a “contains barley” allergen warning.
Examples	Ghostfish Brewing, Holidaily Brewing, Glutenberg, Redbridge.	Omission Beer, Two Brothers Brewing Co. Prairie Path.

Dangers of Hidden Gluten

While some alcoholic options are straightforward, hidden gluten can lurk in flavored products and mixed drinks. Flavors and additives are often added after the distillation or fermentation process, and these can introduce gluten.

Flavored Spirits and Liqueurs: Some flavored vodkas, rums, and liqueurs may contain gluten-based ingredients, thickeners, or caramel coloring derived from gluten. Always check the label or the manufacturer's website for confirmation. Safe brands include Tito's Vodka and Captain Morgan Rum.
Cocktails and Coolers: Mixed drinks can be risky if the ingredients aren't verified as gluten-free. Some wine coolers and flavored malt beverages contain barley malt. Stick to simple cocktails using verified spirits and fresh juices. For example, a tequila with fresh lime and sparkling water is a safe choice.
Cross-Contamination: Even naturally gluten-free alcohols can face cross-contamination. For example, some wineries use wheat paste to seal oak barrels, and some flavored liqueurs are processed on shared equipment. In bars, garnishes or syrups could be a source of contamination. To be safe, look for certifications or contact the producer directly.

How to Ensure Your Drink is Safe

Check for Certifications: The safest bet is to look for products certified as gluten-free. This ensures they meet the legal standard of less than 20 ppm of gluten.
Read the Label: Scan the ingredients list for obvious gluten sources like wheat, barley, or rye. Also, be aware of derivatives like "malt" or unlisted flavorings.
Opt for Purity: When in doubt, stick with pure, unflavored, and un-aged spirits. A potato-based vodka or a 100% agave tequila is a solid choice.
Contact the Manufacturer: For sensitive individuals, reaching out to the company directly is the most reliable way to confirm a product's gluten-free status, especially regarding potential cross-contamination.

Conclusion

Living a gluten-free lifestyle does not mean giving up alcohol entirely. A wealth of safe options exists, including wine, cider, and pure distilled spirits. While grain-based spirits are generally safe due to distillation, those with high sensitivities should proceed with caution and consider naturally gluten-free alternatives. When exploring new beverages, particularly flavored or mixed options, diligence is key to avoiding hidden gluten. By understanding the sourcing and production methods of your drinks, you can confidently enjoy a variety of alcoholic beverages while staying true to your dietary needs. For additional information on navigating a gluten-free diet, visit Beyond Celiac.

Frequently Asked Questions

Yes, for most people with celiac disease, whiskey and bourbon are safe because the distillation process effectively removes the gluten proteins from the final product, even though they are made from gluten grains like barley, wheat, or rye.

Not all vodkas are created equal. While most are considered safe due to distillation, some people with high gluten sensitivity may react to those made from gluten grains. Safer options include vodkas made from potatoes, corn, or grapes, like Tito's or Chopin Potato Vodka.

Most traditional hard ciders, which are made from fermented apples, are naturally gluten-free. However, some flavored or mass-marketed varieties may use malt-based alcohol or other gluten-containing additives, so always check the label.

A 'gluten-free' beer is brewed with naturally gluten-free grains like sorghum or millet. A 'gluten-removed' beer is made with traditional gluten-containing grains, but enzymes are added to break down the gluten. The latter may not be safe for all individuals, particularly those with celiac disease.

While wine is naturally gluten-free, there is a small risk of contamination from aging barrels sealed with wheat paste or certain fining agents used for clarification. This is rare, but highly sensitive individuals may consider wines aged in stainless steel or contacting the winery.

Hidden gluten can be introduced in flavored spirits and liqueurs through additives, flavorings, or colorings. Always check the manufacturer's website or the product label for confirmation of its gluten-free status, as these ingredients are added after distillation.

When ordering a cocktail, you can ensure safety by asking the bartender to use unflavored, pure spirits (like 100% agave tequila or potato-based vodka), avoiding malt-based mixers and potentially contaminated syrups, and ensuring garnishes are gluten-free.