If you’re on a gluten-free diet, you may be wondering: Is alcohol gluten-free? The answer depends on the type of alcohol. Some alcoholic beverages, such as beer and malt-based drinks, contain gluten, while others, like wine and distilled spirits, are typically safe. However, even distilled alcohol made from gluten-containing grains can be a concern for those with severe gluten intolerance due to potential cross-contamination or added flavorings. In this guide, we’ll break down the different types of alcohol, explain how to identify gluten-free options, and provide tips for making safe choices.
Understanding Gluten in Alcohol
What Is Gluten and Why Does It Matter?
Gluten is a type of protein found in wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can trigger symptoms such as bloating, diarrhea, fatigue, and even long-term damage to the small intestine. This makes it essential to avoid hidden sources of gluten, including those found in alcoholic beverages.
How Gluten Can Be Present in Alcoholic Drinks
Many alcoholic beverages are made from grains that contain gluten. In some cases, gluten remains in the final product, while in others, the distillation process removes it. However, cross-contamination, added ingredients, and processing methods can introduce gluten even into seemingly safe drinks.
The Difference Between Distilled and Non-Distilled Alcohol
Distillation plays a key role in determining whether an alcoholic beverage is gluten-free. Distilled spirits made from gluten-containing grains (such as whiskey and vodka) are generally considered safe because distillation removes the gluten proteins. However, beer, flavored malt beverages, and some liqueurs that are not distilled still contain gluten and should be avoided by those on a gluten-free diet.
Types of Alcohol and Their Gluten Content
| Type of Alcohol | Gluten Content | Notes |
| Beer | Contains gluten | Made from barley or wheat, unless labeled gluten-free. |
| Gluten-Free Beer | Gluten-free | Brewed from sorghum, rice, millet, or other gluten-free grains. |
| Wine | Gluten-free | Made from grapes; some brands may use gluten-based fining agents. |
| Whiskey | Generally gluten-free | Distilled from gluten-containing grains, but distillation removes gluten. Some risk of cross-contamination. |
| Vodka | Mostly gluten-free | Distilled from grains but safe due to distillation; potato or corn-based vodka is naturally gluten-free. |
| Rum | Gluten-free | Made from sugarcane or molasses. Flavored varieties may contain gluten. |
| Tequila | Gluten-free | 100% agave tequila is safe; mixto tequila may have additives. |
| Liqueurs & Flavored Spirits | Varies | Some contain gluten-based flavoring agents; check labels for confirmation. |
How to Identify Gluten-Free Alcohol
Checking Labels and Certifications
To ensure that an alcoholic drink is gluten-free, check for official gluten-free labels or certifications from organizations like the Gluten-Free Certification Organization (GFCO). Labels that specify “gluten-free” indicate that the product has been tested and confirmed to contain less than 20 parts per million (ppm) of gluten, making it safe for most individuals with gluten intolerance.
Understanding Hidden Sources of Gluten in Alcohol
Even if a drink is naturally gluten-free, gluten can still be introduced through:
- Additives and flavorings in liqueurs and mixed drinks.
- Cross-contamination during manufacturing or bottling.
- Aging in barrels sealed with wheat-based glue.
How to Safely Order Gluten-Free Alcohol at Bars & Restaurants
When dining out or ordering drinks at a bar, follow these tips to minimize your risk of gluten exposure:
- Ask bartenders about the ingredients used in cocktails.
- Stick to naturally gluten-free drinks like tequila, rum, and wine.
- Avoid mixed drinks with unknown additives, syrups, or pre-made mixers.
Best Gluten-Free Alcohol Brands to Try
Popular Gluten-Free Beer Brands
- Omission Brewing Co. (gluten-removed)
- Redbridge (made from sorghum)
- Glutenberg (100% gluten-free)
Certified Gluten-Free Spirits
- Tito’s Handmade Vodka (corn-based)
- Bacardi Rum (pure sugarcane)
- Don Julio Tequila (100% agave)
FAQs About Alcohol and Gluten Sensitivity
Can People with Celiac Disease Drink Alcohol?
Yes, but they should stick to distilled spirits or certified gluten-free beverages to avoid potential gluten exposure.
What Are the Symptoms of Gluten Exposure from Alcohol?
Symptoms can include bloating, stomach pain, headaches, and fatigue. Those with celiac disease may experience more severe reactions.
Is It Safe to Drink Alcohol on a Gluten-Free Diet?
Yes, as long as you choose naturally gluten-free or properly distilled alcoholic beverages.
Which Alcoholic Drinks Should I Avoid?
Avoid beer, malt beverages, flavored spirits, and some whiskeys with potential cross-contamination.
Is Almond Flour Gluten-Free?
Yes, almond flour is naturally gluten-free. Read more in our Is Almond Flour Gluten-Free article.
Conclusion: Choosing the Right Alcohol for a Gluten-Free Lifestyle
If you’re on a gluten-free diet, knowing which alcoholic drinks are safe is essential. Stick to distilled spirits, certified gluten-free beers, and natural wines to avoid gluten exposure. Always check labels and be cautious when trying new drinks.