Which drink is good for celiac disease? A comprehensive guide to safe beverages

November 10, 2025 •

4 min read

According to the Celiac Disease Foundation, a strictly gluten-free diet is the only treatment for celiac disease. This means scrutinizing not only food but also beverages to know which drink is good for celiac disease?, and which must be avoided to prevent damage to the small intestine. Understanding the difference between naturally gluten-free drinks and those at risk for hidden gluten is crucial for long-term health and well-being.

Quick Summary

This guide outlines the safest beverage choices for people with celiac disease, from everyday staples like water and coffee to alcoholic selections and dairy alternatives. It covers key precautions to prevent cross-contamination and highlights which drinks are naturally gluten-free and which require careful label reading.

Key Points

Naturally Safe Choices: Plain water, 100% fruit juice, unflavored coffee, and plain tea are excellent, naturally gluten-free beverage options.
Alcoholic Considerations: Distilled spirits like rum, tequila, and potato/grape-based vodkas are safe. Wines and hard ciders are also generally safe, but avoid traditional beers unless certified gluten-free.
Oat Milk Caution: Only consume oat milk that is certified gluten-free, as oats are frequently at high risk for cross-contamination from shared processing facilities.
Additives and Flavorings: Be wary of flavored coffees, creamers, syrups, and mixed drinks, as additives or flavorings can often contain hidden gluten.
Cross-Contamination Prevention: Take proactive steps at home and when dining out to prevent cross-contamination, including using dedicated equipment and informing staff about celiac disease.
Read Labels and Certifications: Always read labels carefully and prioritize products with a certified gluten-free seal, especially for processed drinks like protein shakes.

Naturally Gluten-Free Everyday Beverages

Your daily hydration and caffeine needs can easily be met with safe, gluten-free options that require minimal checks. These are the safest and most reliable choices for those with celiac disease.

Water: Plain, unflavored water is always a safe choice and the best way to stay hydrated.
Coffee: Black coffee made from pure roasted beans is naturally gluten-free. The risk lies in additives like flavored creamers, syrups, or cross-contamination at coffee shops. Opt for pure coffee at home or ensure your barista uses a clean, separate setup for your drink.
Tea: Plain black, green, and herbal teas are safe. As with coffee, be cautious of added flavorings or tea blends that may contain gluten-based ingredients. Check labels to be certain.
100% Fruit Juice: Pure fruit juices without any added flavorings, colorings, or malt-derived additives are safe. Always check the ingredients list, especially on blends or fruit drinks, to confirm they are 100% juice.
Sodas and Soft Drinks: Most major brand sodas, such as Coca-Cola, Pepsi, and Sprite, are gluten-free in North America. However, caution is needed for craft sodas or flavored versions, which might have risky additives.
Dairy Milk: Unflavored milk is gluten-free. Flavored dairy milks or milk products containing thickeners or malt need label scrutiny. Lactose-free milk is also a safe choice for those with sensitivities to both gluten and lactose.

Understanding Alcoholic Beverages

For those who enjoy alcoholic beverages, several options are available, though understanding the risks is important.

Distilled Spirits: The 'Gluten-Safe' Category

Distillation is a process that removes gluten proteins, making many spirits safe regardless of their source grain. However, personal sensitivity can vary, and cross-contamination can still occur after distillation if flavorings are added.

Safe Bets: Rum (from sugarcane/molasses) and tequila (from agave) are made from naturally gluten-free sources, making them very safe options. Potato or grape-based vodkas like Tito's or Chopin are also excellent choices.
Proceed with Caution: Whiskies, bourbons, and grain-based vodkas are distilled from gluten grains, but the final product is typically gluten-free. Some highly sensitive individuals may still react, so awareness is key. Avoid flavored or re-added malt spirits.

Fermented Beverages and Their Risks

Cider: Hard ciders, which are fermented from apples, are naturally gluten-free. They are a reliable alternative to traditional beer. Always check the label for potential flavorings or cross-contamination warnings.
Wine: Most wines and sparkling wines are gluten-free as they are made from grapes. Watch out for wine coolers and specific fortified wines where wheat paste may have been used in historical production.
Beer: Traditional beer is made from barley and is not safe for celiacs. However, a growing market offers certified gluten-free beers brewed from alternative grains like sorghum or millet, as well as gluten-removed beers. Note that gluten-removed beers may not be safe for the most sensitive individuals.

Milk Alternatives and Add-ins

As the plant-based milk market grows, so do the options for safe dairy alternatives. While naturally dairy-free, potential cross-contamination is a risk to be aware of.

Comparison Table: Milk vs. Milk Alternatives


Drink Type	Gluten-Free Status	Cross-Contamination Risk	Notes
Dairy Milk	Gluten-free	Low (for unflavored)	Flavored milks should be checked for additives.
Almond Milk	Naturally gluten-free	Low to Medium	Check labels for thickening agents or shared facility warnings.
Rice Milk	Naturally gluten-free	Low to Medium	Good option for nut or seed allergies; check for shared facility warnings.
Soy Milk	Naturally gluten-free	Low to Medium	A common alternative; verify certifications to avoid risks.
Coconut Milk	Naturally gluten-free	Low to Medium	Look for certified gluten-free products to be safe.
Oat Milk	Naturally gluten-free*	High	Crucially, must be certified gluten-free, as oats are often processed in facilities with wheat.

Protein Shakes and Processed Drinks

When choosing protein shakes or other processed drinks, always prioritize certified gluten-free products to eliminate the risk of hidden gluten or cross-contamination. Many brands, including Quest, OWYN, and others, offer safe ready-to-drink shakes and protein powders specifically formulated for those with gluten sensitivities.

Avoiding Cross-Contamination in Your Drinks

Even with safe ingredients, cross-contamination is a significant threat to those with celiac disease.

At Home: Use dedicated utensils, cutting boards, and toasters for gluten-free items. Store gluten-free drinks and powders separately from gluten-containing products. Ensure ice cube trays are not shared with spilled gluten products.
Dining Out: Always inform your server about your celiac disease and explain the necessity of preventing cross-contamination. Be wary of fountain sodas, which may use shared equipment, and blended drinks, where ingredients might be processed in a high-risk environment.
Flavored Products: Flavored syrups, powdered creamers, and other mix-ins are common culprits for hidden gluten. Stick to pure, unflavored options or check the manufacturer's website for specific allergen information.

Conclusion: Prioritize Certification and Scrutiny

Navigating the world of beverages with celiac disease requires diligence and a focus on certified gluten-free products. While many drinks are naturally safe, the risk of cross-contamination is ever-present, particularly with processed, flavored, or pre-mixed options. By being mindful of ingredients, understanding production processes, and prioritizing certified labels, you can confidently and safely enjoy a wide range of delicious and refreshing beverages without compromising your health.

For more detailed information on living with celiac disease, consult the resources at Beyond Celiac.org.

Frequently Asked Questions

Yes, pure roasted coffee beans are naturally gluten-free. The main risks come from cross-contamination at coffee shops or from flavored syrups and creamers that may contain gluten.

Generally, hard ciders made from fermented apples are naturally gluten-free. However, always check the label for any added flavorings or ingredients that could contain gluten or be at risk for cross-contamination.

The distillation process removes gluten proteins from spirits, even those made from gluten grains. However, some highly sensitive individuals might still react. For guaranteed safety, choose spirits made from naturally gluten-free sources like potato vodka, corn-based spirits, rum, or tequila.

Yes, but only if it is certified gluten-free. Oats are often processed in facilities that also handle wheat, barley, and rye, leading to a high risk of cross-contamination.

Most major soda brands in North America are considered gluten-free by their manufacturers. The risk is higher with smaller craft brands or in foreign formulations. Always check labels and be cautious of potential cross-contamination with fountain drinks.

Dairy milk is safe, but for a dairy-free option, naturally gluten-free milks like almond, soy, rice, and coconut are reliable choices. Always check the packaging for a gluten-free certification to ensure no cross-contamination occurred during processing.

For processed drinks like protein shakes, the safest approach is to look for a 'Certified Gluten-Free' seal on the packaging. This guarantees the product has been tested to meet strict gluten-free standards and is safe for consumption.