Gluten-free diets have become increasingly popular in recent years, with more and more people choosing to avoid gluten for health, dietary, or lifestyle reasons. For those following a strict gluten-free diet, it’s important to pay close attention to product labels and company claims, as many foods and beverages that are marketed as “gluten-free” can still contain small amounts of gluten.
One very popular gluten-free product is Truly Hard Seltzer. Truly has grown exponentially in popularity since it was first launched in 2016, touting itself as a gluten-free alternative to beer. But is it really gluten-free? Can those with celiac disease or gluten sensitivity safely drink Truly?
What is Truly Hard Seltzer?
Truly Hard Seltzer is a type of alcoholic seltzer water or hard sparkling water. It is made by The Boston Beer Company, most famous for its Samuel Adams beers. Truly contains alcohol from fermented sugars, carbonated water, and natural fruit flavorings. It comes in a variety of fruit flavors like lime, grapefruit, mango, lemon, cherry, etc.
Truly is marketed as a light, refreshing alternative to beer for those looking to reduce their calorie and carb intake. A 12 oz can of Truly contains only 100 calories, 2 grams of carbs, and 5% alcohol by volume.
Nutrition Facts
Here are the basic nutrition facts for Truly Hard Seltzer:
| Serving Size | 12 oz |
|---|---|
| Calories | 100 |
| Carbohydrates | 2 g |
| Protein | 0 g |
| Fat | 0 g |
| Alcohol Content | 5% ABV |
What has Truly said about being gluten-free?
Since it first launched, Truly has consistently marketed itself as a gluten-free alternative to mainstream beer and other malt beverages that contain gluten. On its website and product packaging, Truly states:
“Truly Hard Seltzer is crafted with simple, naturally gluten-free ingredients, so you can enjoy the clean, refreshing taste without the gluten.”
In its gluten policy posted online, Truly states:
“Truly Hard Seltzer does not contain gluten. All of Truly’s ingredients are naturally gluten-free. We test every batch of Truly to ensure it contains no gluten. We also conduct additional allergen testing to confirm Truly Hard Seltzer contains no gluten. Third party laboratories conduct these tests using validated methods.”
So in plain terms, Truly asserts that:
- None of its ingredients contain gluten
- Every batch is tested to confirm no gluten
- Validated third-party lab testing also confirms no gluten
Based on these statements, Truly’s messaging is very clear that its hard seltzers are intended to be completely gluten-free products.
What ingredients are in Truly?
To evaluate whether Truly can live up to its gluten-free claims, we need to look at its actual ingredients. According to the ingredient lists provided on Truly’s website, a 12 oz can of Truly contains:
- Carbonated water
- Alcohol (fermented sugar)
- Natural flavors
- Stevia leaf extract
- Fruit juice concentrates
None of these ingredients are inherently sources of gluten. Let’s examine them more closely:
Carbonated water
Plain seltzer or carbonated water contains just water and carbon dioxide, neither of which contain gluten. Carbonated water is naturally gluten-free.
Alcohol from fermented sugar
Truly uses alcohol that has been fermented from sugar. Traditional beer gets its alcohol from fermented grains like barley and wheat, which contain gluten. By using fermented sugar instead of a grain-based alcohol, Truly avoids this common source of gluten.
Natural flavors
“Natural flavors” in Truly provide the fruit taste and aroma. While these proprietary blends can technically contain gluten, Truly states that theirs are made without gluten-containing ingredients.
Stevia leaf extract
Stevia is a natural sweetener extracted from the leaves of the stevia plant. It contains no gluten.
Fruit juice concentrates
To provide each variety’s signature fruit taste, Truly uses real fruit juice concentrates, including juices like lemon, lime, grapefruit, cherry, orange, mango, pomegranate and coconut. None of these fruit juices contain gluten.
So while we don’t know the exact formula, Truly’s ingredient list gives no apparent reason to doubt their gluten-free promise. No ingredients derived from wheat, barley, rye or other gluten-containing grains are listed.
Has Truly’s gluten-free claim been verified?
In addition to reviewing the ingredients, Truly states that their gluten-free status has been verified through rigorous testing by accredited third-party laboratories.
Consumer advocacy group Gluten Intolerance Group (GIG) has endorsed Truly as a gluten-free product. GIG is recognized for its stringent certification program, which requires on-site inspections, plant audits, and testing of both ingredients and finished products.
To receive GIG certification, Truly had to comply with standards including:
- Testing each batch for the presence of gluten before being released for distribution
- Maintaining a gluten-free production environment with controls in place to avoid cross-contamination
- Annual testing of ingredients for gluten and review of supplier documentation
- Detailed record-keeping and documentation of all quality assurance measures
Beyond this third-party verification, Truly states that it:
- Sources ingredients from certified gluten-free suppliers
- Performs in-house testing for gluten throughout the production process
- Adheres to stringent sanitation protocols to avoid cross-contamination
- Routinely tests finished products at less than 10 parts per million (the global standard for gluten-free certification)
Truly’s comprehensive testing and food safety processes give confidence that any risk of gluten exposure from manufacturing or ingredients is well-controlled.
What do the experts and celiac community say?
In addition to third-party certification and rigorous testing protocols, Truly’s standing in the celiac community affirms its gluten-free status.
Well-respected gluten awareness organizations consistently list Truly as a gluten-free brand, including:
- Celiac Disease Foundation
- National Celiac Association
- Gluten Intolerance Group
- Beyond Celiac
- Gluten Free Watchdog
Further, Truly is endorsed by influential leaders in the celiac community, including prominent gluten-free bloggers and authors:
- Danielle Walker (author of Against All Grain)
- Jennifer Espositio (founder of Jennifer’s Way)
- Sonny Garcia (founder of Gluten Free Media)
These experts praise Truly’s transparent gluten testing practices and strong reputation for taking all necessary steps to eliminate gluten from the production process. Their trust in the brand is significant.
What do customers say about Truly gluten-free claims?
Beyond experts and certification, Truly’s reputation amongst gluten-free consumers also speaks to the validity of their gluten-free promise. The brand has amassed a devoted following in the celiac, gluten-intolerant, and gluten-sensitive community.
Truly has over 85,000 reviews on influenster.com, with most reviewers mentioning they are gluten-free. The average rating is 4.5 out of 5 stars, with drinkers raving:
“As someone who is gluten intolerant, I absolutely love Truly’s seltzers!”
“I’m obsessed with these, I have celiac disease and these are so refreshing.”
“Safely gluten-free and SO tasty!”
On forums like celiac.com and reddit.com/r/celiac, Truly frequently receives glowing recommendations from members who verify its compatibility with a strict gluten-free diet. Users praise Truly for transparent labeling, thorough testing, and an absence of reactions:
“Truly is my go-to gluten-free alcohol choice. I’ve never had any issues with cross-contamination from their facility.”
“I’ve been drinking Truly for years and have never had a reaction, even though I’m super sensitive.”
The consensus is that Truly can be safely enjoyed by most of those adhering to a gluten-free diet, with the exception of those with sensitivities to other ingredients.
Does Truly have any history of gluten contamination?
Unlike some other presumably “gluten-free” beverage brands that have discovered issues through consumer reporting, Truly has no known history of hidden gluten contamination being detected.
There are no advisories about Truly on watchdog sites like Gluten Free Watchdog, which compiles consumer reports of products testing positive for gluten. Truly has also not been subject to any FDA recalls related to undeclared gluten.
Contrast this to leading “gluten-removed” beer brands like Omission and Daura, both of which have received warnings for inconsistent gluten-free status from both specialists and consumers.
The lack of any red flags boosts confidence in Truly’s claim that all batches adhere to strict standards ensuring no detectable gluten.
Does alcohol affect gluten tolerance?
Some celiacs report reacting to Truly despite its purported gluten-free status. However, these reactions may be unrelated to any actual gluten content.
One prevalent theory is that alcohol impacts intestinal permeability, sometimes referred to as “leaky gut syndrome.” When gut barrier function is impaired, individuals may react to substances they normally tolerate well, including residual gluten traces they could previously consume without issue.
Alcohol is known to loosen tight junctions in the intestinal lining, potentially enabling gluten peptides to enter the bloodstream and trigger inflammation. This effect may be more pronounced in those with celiac disease or gluten sensitivity.
However, many researchers argue this impact does not indicate an issue with the safety of gluten-free alcoholic beverages themselves. As long as the products accurately contain no detectable gluten, negative reactions are due to alcohol’s synergistic effects on the gut rather than the presence of gluten.
What about shared facilities and cross-contamination?
Some celiacs also suspect Truly reactions could stem from cross-contamination at shared production sites, rather than any gluten in the product itself.
Truly has not disclosed where all its facilities are located or whether they process any gluten-containing ingredients on shared equipment. If strong controls for segregation are lacking, trace amounts of gluten could enter the supply chain.
However, Truly maintains its sanitation protocols and production practices prevent any cross-contamination between gluten and gluten-free ingredients. The lack of consumer-reported testing failures supports minimal risk as well.
Of course, those most sensitive should always exercise personal discretion. But for most, reputable third-party certification and rigorous adherence to less than 10 ppm is sufficient reassurance.
Are certain Truly flavors safer than others?
Truly offers over 20 rotating flavors, begging the question of whether some may be “safer” choices for avoiding trace gluten exposure.
In reality, all Truly flavors should be equally gluten-free, since cross-contamination risk stems from production and sourcing processes rather than specific ingredients. No one fruit concentrate poses more inherent risk than another.
However, some logically speculate that less popular flavors have lower opportunity for contamination events simply due to less production volume sharing equipment. Choosing niche flavors over top sellers like Black Cherry or Mango may provide added assurance.
Ultimately though, there is no concrete evidence that any Truly formulas or flavors differ substantially in gluten content. Avoiding flavors made with wheat or gluten-grain ingredients is unnecessary.
Is Truly safe on a gluten-free diet?
Considering all available evidence – including transparent labeling, third-party certification, meticulous manufacturing precautions, extensive testing below 10 ppm, and overwhelmingly positive consumer experiences – Truly Hard Seltzer delivers on its promise to provide a safe gluten-free alternative to mainstream beer.
The majority of individuals adhering to a strict gluten-free diet can feel confident consuming Truly Hard Seltzer. As with any product, individuals with high sensitivity should take personal precautions and consume Truly at their own discretion.
The Bottom Line
Truly Hard Seltzer states that every batch is tested to confirm no detectable gluten content, and that all ingredients and production processes have been verified to eliminate any gluten risk. This rigorous commitment to maintaining less than 10 ppm has been corroborated by third-party certifiers, experts, and countless delighted consumers who enjoy Truly with no issues.
While a small subset report reacting to Truly, these instances likely reflect individual sensitivities and alcohol’s effects on gut permeability rather than any actual hidden gluten. For the vast majority, Truly Hard Seltzer delivers on its promise to provide a delicious and reliably gluten-free alternative.
