6 Rules of Thumb for Drinking as a Celiac
St. Patrick’s Day is only a couple days away! Since this is a big drinking holiday in the United States, we wanted to offer some quick rules of thumb for any celiacs out there who are planning to participate in the festivities. Here are six key takeaways to remember, whether you’re at a bar, at home, or at a friend’s house:
1.
Your safest option will always be to choose something in a sealed bottle or can, that contains no gluten at any point in the production process.
A drink that comes in a can or a bottle is always going to pose less of a risk of cross-contact than a mixed drink. Drinks packaged in this way reduce the number of variables a celiac must consider to virtually none. No need to worry about whether a bartender’s hands or the pitcher the beer is in are clean! Some of the most readily-available canned and bottled celiac-safe drinks in the United States include:
Bud Light Seltzer (not safe for celiacs outside the U.S.)
2.
Gluten-removed beers are not safe for celiacs.
Despite the misleading name, so-called “gluten-removed” beers are not considered safe for consumption by people with celiac disease. Unlike the process of distillation (more on that below), fermentation—the process by which sugars are converted into ethyl alcohol, which is how beer is made—does not break down gluten. Although enzymes are added to gluten-removed beers after the fermentation process is complete in order to break down gluten proteins, currently available tests (such as the ELISA Method) are not able to accurately measure how much gluten remains in the finished product. As summed up by Gluten.org: “Fermentation doesn’t make a gluten-containing substance gluten-free and the fermentation by-products will still contain gluten fragments.”
If you’re in the mood for a beer, stick with naturally gluten-free brands like:
Bonus: Bring your own gluten-free McCormick food coloring to make green beer!
3.
Alcohols distilled from grains may be tolerated by celiacs, but if you’re on the cautious side they’re best to avoid unless explicitly labeled “Gluten Free”.
Most liquors are produced from grains that contain gluten. Like beer, liquor production initially relies on fermentation. However, after fermentation, the liquid undergoes the distillation process, during which the fermented liquid is boiled inside an enclosed vat. The resulting condensation (distilled liquor) is siphoned off and bottled or aged, while the heavier components like gluten proteins are naturally excluded from the final product.
The FDA considers all pure distilled spirits gluten-free, though few are labeled Gluten Free and even fewer have been certified by the Gluten-Free Certification Organization (GFCO). Despite this, it is important to note that some celiacs do react poorly to gluten-grain-based alcohols.
If you’re drinking at a bar, get comfortable asking the bartender what brands of liquor they use, and know which ones are unsafe for you to consume. The safest options for celiacs, which are not derived from any gluten-containing grains, include:
Captain Morgan Original Spiced Rum (sugarcane)
Courvoisier cognac (grapes)
Kahlúa Original Coffee Liqueur (sugarcane, coffee)
Patrón Tequila (blue agave)
Queen Jennie Whiskey (sorghum)
Smirnoff Classic Vodka (corn)
Tito’s Handmade Vodka (yellow corn)
4.
Avoid flavored liquors, as they may have additives that contain gluten.
Although liquors are considered to be gluten-free whether or not they are derived from wheat, barley, or rye, certain food additives may not be—either because those additives contain gluten or may have come in contact with something that does. If a brand has labeled its product Gluten Free or has issued a current allergen statement, it is safe to consume. White Claw, for example, offers gluten-free flavored vodka.
5.
If you’re ordering a mixed drink, look for these brands:
Even if you choose a gluten-free liquor, the soft drinks and juices you mix them with can be a source of gluten. If you’re preparing a mixed drink for yourself, or ordering one at a bar, verify that the brand has either labeled its product Gluten Free or published a recent claim on its website regarding the allergen status of the product. Some popular mixed drink ingredients that are known to be gluten free include:
Canada Dry (ginger ale / tonic water)
Coke
Mountain Dew
Schweppes (ginger ale / tonic water)
Sprite
Red Bull
7Up
6.
If you’re going to the liquor store yourself, always check the packaging to see if the product is labeled Gluten Free.
This one is a given and a practice that all celiacs should make a habit. The quickest and easiest way to know if a product is safe for you to consume is to look for those two beautiful words on the packaging.
Are you someone who likes to replenish electrolytes after a night of drinking? Good news! Pedialyte Electrolyte Water and Powerade are both gluten-free according to the manufacturer’s website (sorry to disappoint Gatorade fans, but it is not confirmed to be safe for celiacs). For those looking for an easy, on-the-go option, LMNT makes electrolyte powders in a variety of tasty flavors.
If you’re not celebrating by drinking this year, try making some Irish Soda Bread to go with your corned beef and cabbage. Happy St. Patrick’s Day!