Bubbly drinks like soda, sparkling water, and champagne are often considered gluten-free by those following a gluten-free diet. But are they really safe for people with celiac disease or gluten sensitivity? Here’s a closer look at whether the bubbles in your drink could contain hidden sources of gluten.
What makes a drink gluten-free?
For a drink to be considered gluten-free, it must not contain any wheat, barley, rye or their derivatives that haven’t been processed to remove gluten. This includes obvious sources like malt or wheat flour, but could also include cross-contamination from shared equipment or facilities.
The main factors that determine whether a bubbly drink is gluten-free are:
- Ingredients – The drink should not contain any gluten-containing grains, additives or flavorings.
- Processing aids – No gluten-containing additives should be used during processing, like malt vinegar as a stabilizer.
- Cross-contamination – Production equipment must be thoroughly cleaned between gluten and gluten-free production runs.
- Labeling – The product should be clearly labeled “gluten-free” or have an ingredient list that does not contain gluten.
Any sign of wheat, barley, rye or ambiguous ingredients like “natural flavors” could mean the beverage contains gluten. Being labeled “gluten-free” gives the most assurance that strict standards have been followed.
Are soda and sparkling water gluten-free?
Plain carbonated soda and sparkling mineral water that don’t have added flavors or colors are generally gluten-free. According to the Celiac Disease Foundation, most sodas are safe in moderation for people with celiac disease or a sensitivity.
Ingredients in basic sodas and sparkling waters include:
- Carbonated water
- Natural flavors
- Citric acid
- Sodium citrate
- Potassium sulfate
- Potassium citrate
- Potassium benzoate (preservative)
- Aspartame or sugar
None of these common ingredients contain gluten. However, flavored sodas and specialty carbonated beverages could introduce gluten through natural flavorings, wheat-derived vinegar or malt barley extracts if care isn’t taken to use gluten-free ingredients.
Cross-contamination in sodas
Even though the ingredients may be gluten-free, cross-contamination is still possible in flavored sodas from shared equipment. The same bottling lines are often used for various flavors, including those with glutenous ingredients.
Testing has found small amounts of gluten in certain flavored sodas, sometimes above 20 parts per million. This level could be unsafe for those highly sensitive.
So even though plain sodas and mineral waters are gluten-free by ingredients, trace amounts of gluten could make it into the final products. Opting for brands labeled gluten-free can help minimize this risk.
Are fruit-flavored fizzy drinks gluten-free?
Popular fruit-flavored carbonated beverages may seem inherently gluten-free, but flavored drinks have a higher risk of containing traces of gluten from ingredients or cross-contamination.
For example, orange soda may contain wheat-derived natural flavorings. And cherry or grape soda could get gluten from malt barley extracts. Other hidden sources in flavored sodas include:
- Maltodextrin
- Dextrin
- Caramel color
- Natural flavors
Again, gluten-free labeling provides assurance that the product has been tested. Or opt for naturally flavored seltzer waters flavored with real fruit juice.
Possible gluten in popular flavored sodas
Here are some of the potential sources of gluten in flavored sodas from major brands:
| Soda | Possible Sources of Gluten |
|---|---|
| Orange soda (e.g. Fanta) | Natural flavors, wheat-derived citric acid |
| Grape soda (e.g. Crush) | Malt barley extracts |
| Cherry soda (e.g. Wild Cherry Pepsi) | Caramel color, natural flavors |
| Cream soda (e.g. A&W) | Dextrin, caramel color |
| Ginger ale (e.g. Canada Dry) | Maltodextrin, caramel color |
| Root beer (e.g. A&W) | Natural flavors, caramel color |
Thankfully, many major brands now offer gluten-free labeled sodas, including ginger ale, cream soda and root beer flavors. These have been tested to ensure they meet strict gluten-free standards.
Is sparkling or flavored mineral water gluten-free?
Plain sparkling mineral water is gluten-free, since it’s just naturally carbonated water straight from the source. However, any added flavors or ingredients could potentially contain hidden gluten.
Popular flavored sparkling waters like La Croix contain natural flavorings that could worsen symptoms if you have celiac disease or an intolerance. But the amount of gluten from cross-contamination is likely minimal.
For flavored mineral waters, your safest bets are:
- Naturally flavored seltzer waters flavored with juice
- Brands labeled gluten-free
- Drinking plain unflavored versions
If opting for flavored mineral water, check the ingredient list carefully and look for reassurance it’s produced in a gluten-free facility.
Can champagne, prosecco and ciders be gluten-free?
Champagne, prosecco, hard cider and other fermented beverages traditionally contain gluten, since they’re made from wheat, barley or rye.
But some gluten-free versions are starting to hit the market, typically made from:
- Gluten-free grains like sorghum, rice or corn
- Grapes or other fruit juices
- Tapioca
- Potato starch
Redbridge sorghum-based beer is one of the most widely available gluten-free beers. There are also an increasing number of gluten-free ciders, proseccos and champagnes, though they can be harder to find.
With fermented drinks, be extra diligent about reviewing the ingredient list and brand reputation. Some beverages marked “gluten-free” have later been found to contain gluten after better testing methods were available.
Gluten-free versions of popular alcoholic drinks
| Beverage | Gluten-Free Brands |
|---|---|
| Beer and ale | Redbridge, New Grist, Ghostfish, Glutenberg |
| Cider | Ace, Crispin, Woodchuck |
| Wine cooler | Surly, Two Brooks |
| Champagne and prosecco | Freixenet, Voli Vini |
The market for gluten-free alcoholic drinks continues expanding. But some people with celiac disease still prefer to avoid alcohol altogether since it can exacerbate symptoms and other autoimmune issues.
Are coffee creamers and tea lattes gluten-free?
Adding flavorings and creamy additions to hot beverages can introduce gluten, even if the underlying coffee or tea is gluten-free.
Dry non-dairy creamer, Coffeemate and other liquid non-dairy creamers are generally considered gluten-free if they don’t contain maltodextrin or other suspicious ingredients.
However, the biggest culprits are the syrups used to flavor lattes and other specialty drinks:
- Flavored syrups (e.g. vanilla, caramel, hazelnut)
- Chai tea concentrate
- Mocha sauce
These often contain maltodextrin, artificial flavors and other additives that can be derived from gluten-containing grains. For example, some caramel and vanilla syrups rely on barley malt.
When ordering lattes and other specialty drinks, opt for dairy-free milk and request flavors made without wheat or gluten derivatives. Or stick to plain coffee with lactose-free milk or black tea.
Gluten-free additions for coffee and tea
Here are some gluten-free additions that are usually safe:
- Plain sugar or stevia
- Cocoa powder
- Dairy-free milk (almond, coconut, rice milk)
- Whipped coconut cream
- Flavored syrups labeled gluten-free
If opting for flavored syrups, Torani and DaVinci brands offer gluten-free varieties sweetened with cane sugar. Or flavor your own lattes with extracts like vanilla, almond and peppermint.
Should you rely on “gluten-free” labels?
Foods and beverages labeled “gluten-free” must legally contain less than 20 parts per million of gluten. This is considered a safe level for most people with gluten intolerance.
However, those with celiac disease or wheat allergies are advised to avoid any product that doesn’t have third-party certification. This indicates the item has been tested to more stringent standards to verify it’s gluten-free.
Some trusted gluten-free certifications include:
- NSF’s Certified Gluten-Free
- GFCO’s Gluten-Free Certification Program
- The Celiac Support Association Recognition Seal
Since the liquor industry isn’t held to the same FDA standards, some “gluten-free” beers and ciders that haven’t been third-party tested could still contain levels unsafe for celiac patients. It’s best to rely on reputable brands with independent certification.
Reading labels carefully
In addition to certifications, you can avoid gluten by carefully reading the ingredient list and nutrition labels on drinks.
Watch out for terms like:
- Malt
- Barley
- Rye
- Malt extract
- Malt flavoring
If the product contains any gluten ingredients, it must list “Contains: Wheat” under the allergen statement. Call the manufacturer if you have any doubts.
Should you do your own gluten testing?
Home gluten testing kits are now available to test your food, beverages and surfaces for traces of gluten. These can provide added assurance beyond trusting labels.
Options include:
- EZ Gluten Test – Swab test for surfaces
- Nima Sensor – Portable sensor that tests food
- GlutenTox Pro – Lab test strips for food and surfaces
However, negative results don’t guarantee something is 100% gluten-free. And there’s no consensus on how much gluten these kits can accurately detect or whether they’re reliable enough for people with celiac disease.
Professional lab testing remains the gold standard, but isn’t practical for routine home use. The most sensitive ELISA test can detect down to 3 parts per million of gluten.
Interpreting at-home gluten test results
Here’s how to interpret results from common home gluten testing kits:
| Test | Negative Result | Positive Result |
|---|---|---|
| Nima Sensor | Less than 20 ppm* | Over 20 ppm* |
| EZ Gluten Test | No detectable gluten | Detectable gluten |
| GlutenTox Pro | Less than 5-20 ppm* | Over 5-20 ppm* |
* ppm = parts per million, the unit of measure for gluten traces
Negative or “non-detectable” results don’t guarantee something is suitable for the gluten-free diet, especially for those highly sensitive. Use kits for added assurance, not as a substitute for medical and dietary advice.
The bottom line
When it comes to bubbly drinks, plain carbonated water and soda are generally considered gluten-free. But flavored sodas, juices, teas, coffees and alcoholic drinks can contain hidden sources of gluten or traces from cross-contamination.
To enjoy fizzy drinks safely on a gluten-free diet:
- Read ingredient lists and allergen statements closely
- Look for reputable gluten-free brands and labels
- Check for third-party gluten-free certification if highly sensitive
- Use at-home gluten testing kits for added assurance (optional)
- When in doubt, call the manufacturer to check
Opting for naturally flavored seltzer waters or sodas labeled gluten-free can remove the guesswork. While no food testing is 100% foolproof, these steps can help minimize your risk of exposure from beverages.
