Gluten-Free Alcohol 101: Everything You Need to Know

Enjoying social drinking can be difficult when one has to consider food allergies and intolerances, but it doesn’t have to be a minefield. This comprehensive guide will help you navigate the world of gluten-free alcohol safely, moderately and enjoyably for everyone.

Gluten is a protein found in wheat, barley and rye, which can trigger health issues like celiac disease and gluten sensitivity in some individuals. As many alcoholic beverages are made from gluten-containing grains, identifying safe alcoholic options is as crucial for these individuals as finding vegan-friendly ingredients for drinks.

Not drinking alcohol is also an option, as mocktails and other non-alcoholic beverages are more prevalent than ever. But if you wish to enjoy alcohol, you’re not totally out of luck.

This comprehensive guide to gluten-free alcoholic beverages provides insights into which drinks are made from gluten-free grains and, therefore, are safe to consume on a gluten-free diet. It will also clarify common misconceptions and help people with celiac disease or gluten sensitivity make informed choices when ordering alcohol.

What makes alcohol gluten-free

The gluten status of alcohol depends largely on the specific processing methods, as well as the starting ingredients. While wheat, barley and rye may be used in the production of alcohol, the distillation process of these drinks typically removes gluten proteins, making distilled liquors such as regular and infused vodka, gin, rum and tequila gluten-free.

Distillation is a purification process that separates compounds based on differences in boiling points. Alcohol’s boiling point allows it to vaporize, leaving behind heavier proteins like gluten that then get discarded with the waste.

In contrast, alcoholic beverages made from naturally gluten-free ingredients — such as potatoes, corn, grapes and sugarcane — are considered as naturally gluten-free alcohols. They are inherently safe for those with celiac disease or gluten sensitivity.

For non-distilled alcoholic beverages like beer, hard cider and wine, the story may be a bit different. In these cases, the question comes down to the grains used. In the case of beer, traditional beers are made from wheat, rye and barley and therefore contain gluten. Luckily for gluten-free beer lovers, today, there are gluten-removed or specially crafted gluten-free options available made from alternative grains such as sorghum or millet. You can use them to make cocktails like the michelada or beermosa.

Unlike beer, most hard ciders are gluten-free as they are mainly fermented from apples. Similarly, wine is generally gluten-free since it’s fermented from grapes. However, in the case of both of these alcohols, it is important for consumers to be aware of hidden sources of gluten and review if they have been treated or stored in ways that could introduce gluten.

In all cases, those with severe intolerances or celiac should check labels for gluten-free certification. One should always be mindful of potential cross-contamination in facilities that process gluten-containing products.

Best gluten-free alcohol

Today’s variety of gluten-free alcoholic beverages ensures that those with celiac disease or gluten sensitivity can still enjoy a range of drinks safely. This list of types of alcohol that are gluten-free will help you navigate the world of gluten-free drinking: 

Distilled spirits

Distilled alcohol, like vodka, rum, gin and tequila, undergo a distillation process that typically removes gluten, making them safe for those on a gluten-free diet. Notably, vodkas and rums made from inherently gluten-free ingredients like potatoes and sugarcane are also available. Tequila is made from the blue agave plant.

According to Beyond Celiac, distilled whiskey is considered to be gluten-free, even if made with wheat, barley or rye. In general, most whiskeys are suitable for people with celiac disease because of the distillation process. However, whiskeys can contain hidden gluten via flavorings or other additives after distillation, as well as cross-contamination possibilities with facilities that work with non-gluten-free grains.

Gluten-free beer selections

Gluten-free beers are crafted using grains such as sorghum, buckwheat and millet instead of wheat or barley. It’s important to note that beers labeled as gluten-removed beer may contain traces of gluten and may not be safe for all individuals with gluten sensitivities.

Gluten-free cider and seltzer options

Hard ciders, made primarily from apples or other fruits, are inherently gluten-free. Similarly, hard seltzers are also suitable for a gluten-free diet thanks to their fruit-based composition.

Wines and champagne varieties

Most wines and champagnes are typically gluten-free as they are made from fermented grapes. Wines aged in barrels sealed with wheat paste may pose a risk, although this is rare. Brandy is also a fruit-based spirit, so it is safe to enjoy as well.

Tips for drinking gluten-free

For individuals with celiac disease or severe gluten sensitivity, eating out gluten-free and choosing alcohol that is safe to consume requires careful consideration. To be safe, it’s best to opt for gluten-free spirits such as:

• 100% agave tequila: A pure form, without gluten-containing additives, is great for margaritas. To ensure it’s free from gluten, select tequila labeled as 100% agave.
• Gluten-free vodka: Typically distilled from corn, potatoes or grapes. Try it in a vodka martini or a vodka cranberry.
• Gluten-free rum: Made from sugarcane and safe if not flavored with glutenous additives. Makes for a good base for tropical cocktails like tiki punch or a Mai Tai.
• Gluten-free hard cider: Usually a safe choice, as it is made from fermented apples.

Gluten-free mixed drinks

For mixed drinks, individuals must ensure that all components, including mixers and liquors like Campari or Jägermeister, are free from gluten. The FDA regulates labeling, but ingredients are not required to be listed on a bottle. Verifying with the manufacturer’s website that each ingredient complies with gluten-free standards is crucial.

Here are additional tips:

• Read labels carefully: Look for gluten-free certification or ask for a gluten-free menu.
• Check other ingredients: Be careful of drinks that may have sneaky gluten like a cookie-crumb rim or cereal-infused milk.
• Avoid cross-contamination: Educate the bartender on your requirements.
• Remain vigilant: Be careful with cocktails, as mixers may contain gluten.
• Be informed: Remember that distillation removes gluten proteins, making most distilled spirits safe; however, watch out for any post-distillation additives.

“As a gluten-free foodie myself, I make sure to triple-check how brands make their spirits so I don’t run into issues — many vodkas are made with grains. Tito’s is one of my favorite gluten-free vodka brands and is easy to mix with juice or liqueurs to make easy cocktails.” 

— Shelby, Fit as a Mama Bear 

Gluten-free alcohol brands

When purchasing gluten-free alcohol, there are numerous choices. Tito’s Vodka and Patrón Silver Tequila are popular distilled spirits that are inherently gluten-free.

For those who prefer something fruitier, blue curaçao and amaretto are delicious gluten-free liqueurs.

One can also enjoy a glass of wine or celebrate with champagne, which is safe for a gluten-free diet.

View our guide to zero-proof spirits for spirits that don’t contain alcohol.

As with all allergies and dietary preferences, one should always check labels for hidden gluten and drink moderately. Whether attending a social event, stocking your bar or hosting at home, being mindful of gluten in alcohol will allow everyone to partake without stress and worry.

This article originally appeared on Food Drink Life.