If you’re watching gluten, you probably think of bread and pasta, but drinks can be just as sneaky. A lot of people don’t realize that some of their favorite sodas, beers, and even flavored waters might contain gluten. The good news? With a few simple tricks you can spot the hidden gluten and pick drinks that won’t trigger your gut.
Beer is the most obvious culprit because it’s brewed from barley or wheat. Even “light” or “low‑calorie” beers often use the same grains. Malt‑based sodas, non‑alcoholic malt drinks, and some specialty root beers also rely on malted barley, so they’re not safe for a gluten‑free diet.
Alcoholic mixes can be tricky. Premixed cocktails, flavored vodkas, and some ready‑to‑drink coolers use flavor extracts that might be derived from wheat or barley. Even certain wines can have gluten if they’re finished with a oak barrel that was sealed with wheat‑based glue, though this is rare.
Look out for flavored coffees, teas, and sports drinks that list “natural flavors” or “added vitamins.” Those terms often hide wheat starch or maltodextrin, which are gluten sources. If the ingredient list mentions barley, malt, or wheat, the drink is a no‑go.
The easiest way to stay safe is to stick with drinks that are naturally gluten‑free: pure fruit juices, plain water, 100 % coffee, and tea without added flavors. Most distilled spirits—like vodka, gin, rum, tequila, and whiskey—are gluten‑free because the distillation process removes the protein that causes reactions. Just be careful with flavored versions.
When you want a beer‑like experience, look for gluten‑free beers made from sorghum, rice, or millet. They’re clearly labeled and usually carry a certified gluten‑free badge. Ciders are also a safe bet, as they’re made from fermented apples or pears, not grains.
Reading labels is key. In the UK, any product that says “contains wheat” or “contains barley” must be declared. If the label is vague, treat the drink as unsafe. You can also search for the “gluten‑free” logo, which means the product contains less than 20 ppm of gluten—a level most people with celiac disease can tolerate.
When you’re out at a restaurant or bar, ask the staff how a drink is made. A simple “Is there any wheat or barley in this cocktail?” can save you from an unexpected reaction. Many places are happy to make a custom, gluten‑free version if you give them a heads‑up.
Bottom line: gluten can hide in many beverages, but a quick glance at the ingredient list, a few smart questions, and a focus on naturally gluten‑free drinks will keep you safe and hydrated. Cheers to drinking without worry!
