Seltzer water, also known as carbonated water, soda water, sparkling water, or fizzy water, is a type of water that contains carbon dioxide gas dissolved under pressure. The bubbles and fizziness in seltzer come from the carbon dioxide that has been dissolved in the water under pressure.
Seltzer water by itself does not contain any gluten. Gluten is a group of proteins found in grains like wheat, barley, and rye. The simple ingredients in basic seltzer water are just carbonated water and sometimes natural flavors, meaning seltzer water is inherently gluten-free. As long as no gluten-containing ingredients are added during processing, most seltzer waters are safe for people with celiac disease or gluten sensitivities.
Some key things to know:
Seltzer Water vs. Soda
Seltzer water is not the same as soda. While soda is also carbonated water, it contains added sweeteners like high fructose corn syrup or sugar, plus flavors, coloring, and other additives. Seltzer water contains none of these additives.
Plain, Unflavored Seltzer
Plain seltzer water that is unflavored contains just carbonated water and no additional ingredients. This type of simple seltzer water does not contain gluten and is gluten-free. Major brands of plain seltzer include Schweppes, Canada Dry, and Seagram’s.
Flavored Seltzer and Sparkling Water
Flavored seltzers and flavored sparkling waters contain natural or artificial flavors along with the carbonated water. Check the ingredients list on flavored seltzers to confirm they do not contain gluten. Most are gluten-free, but it depends on the specific flavors used.
Malt Beverages
Some carbonated malt beverages like malta or malternatives are made with barley malt, barley, or wheat and do contain gluten. Examples include Malta Goya and Malta India. Avoid these malt-based drinks if gluten-free.
What Brands of Seltzer Are Gluten-Free?
Most popular brands of seltzer are gluten-free. Some gluten-free brands of both plain and flavored seltzer include:
LaCroix
All LaCroix flavored sparkling waters are gluten-free. Their naturally essenced waters come in unique flavors like coconut, mango, apricot, and pure. LaCroix seltzers contain carbonated water and natural flavors.
Perrier
Perrier is a popular brand of plain, unflavored carbonated mineral water imported from France. Perrier seltzer water contains only naturally occurring minerals and carbon dioxide and is gluten-free.
Poland Spring
Poland Spring seltzer water contains carbonated water and either natural flavors or no flavors added. All Poland Spring seltzers are gluten-free.
Polar
Polar seltzers come in both unflavored and flavored varieties ranging from plain to lime, black cherry, cranberry lime, and grapefruit. All Polar seltzer waters are gluten-free.
San Pellegrino
San Pellegrino is an Italian brand of sparking mineral water. Their classic mineral water contains only sparkling water and minerals, making it gluten-free. San Pellegrino also makes flavored beverages like orange, lemon, and pomegranate that are also gluten-free.
Spindrift
Spindrift makes flavored seltzers and sparkling waters using freshly squeezed fruit juice and carbonated water. All of their products are gluten-free, though their lemon seltzer does contain traces of wheat due to the lemon juice. The other flavors are wheat-free.
Sparkling Ice
Sparkling Ice is a popular brand of zero-calorie flavored sparkling waters like blackberry, peach nectarine, and coconut pineapple. Their waters are gluten-free, though the facility does process wheat ingredients so there is a chance of cross-contamination.
Bubly
Bubly, made by Pepsi, offers flavored sparkling waters like lime, cherry, grapefruit, and mango. Bubly seltzers only contain carbonated water and natural flavors, so they are gluten-free.
AHA Sparkling Water
Coca-Cola’s brand of flavored sparkling water called AHA comes in unique flavors like honey ginger, blueberry pomegranate, and citrus green tea. The ingredient list contains no gluten sources, so AHA waters are gluten-free.
Kroger
Kroger brand plain and flavored seltzers and sparkling waters are labeled gluten-free. Kroger seltzers come in flavors like blackberry, peach, and cranberry.
Is Club Soda Gluten-Free?
Club soda is another term for carbonated or seltzer water. Unflavored club soda is gluten-free, as it contains just carbonated water and occasionally sodium salts. Some club soda brands do add gluten-containing malt or wheat flavors, so check the ingredients before consuming. Most major club soda brands like Schweppes and Canada Dry state their products are gluten-free.
Is Tonic Water Gluten-Free?
Tonic water contains carbonated water plus quinine as a main ingredient, which provides its bitter taste. Popular brands of tonic water like Schweppes, Canada Dry, Seagram’s, and store brands state their tonic waters are gluten-free. Double check the label if concerned.
Is Mineral Water Gluten-Free?
Mineral water refers to bottled water that contains naturally occurring minerals like salts and sulfur compounds. Unflavored mineral waters typically do not contain gluten and are safe for a gluten-free diet. However, check the label carefully since some mineral waters may have additional grains or malt added. carbonated mineral waters like Perrier and San Pellegrino are gluten-free.
Is Soda Water Gluten-Free?
Also known as carbonated water and seltzer water, soda water is gluten-free. Unflavored soda water contains only water saturated with carbon dioxide, with no gluten sources. Popular soda water brands like Schweppes confirm their products are gluten-free. Avoid malt sodas, which do contain gluten.
Is Sparkling Water Gluten-Free?
Plain, unflavored sparkling water is free of gluten. Sparkling water is simply water that has been carbonated. Avoid malt-based sparkling waters. Flavored sparkling waters that contain natural or artificial flavors also typically do not contain gluten ingredients and are considered gluten-free. Check the label of flavored waters to confirm. Major sparkling water brands that are gluten-free include LaCroix, Perrier, San Pellegrino, and Polar.
What About Seltzer Water in Restaurants?
When ordering seltzer or sparkling water at a restaurant, check with your server to determine if it is plain and unflavored or if any flavors or syrups are added. Most restaurants carry plain carbonated waters that are gluten-free, but some add customized flavors. Ask your server to check the ingredients and preparation method to ensure it is gluten-free.
What To Check for on Seltzer Ingredients
When determining if a seltzer or sparkling water is gluten-free, check the ingredients label for:
Malt or Barley
Malt is a gluten ingredient made from barley that is sometimes added to seltzers and carbonated waters. Avoid any products listing malt or barley on the label.
Natural and Artificial Flavors
Some flavored seltzers simply list “natural flavors” or “artificial flavors” on the label. The flavors are typically gluten-free but if concerned check with the manufacturer to confirm no gluten ingredients.
Caramel Coloring
Some carbonated beverages contain caramel coloring derived from barley malt. Check that the source is gluten-free.
Cross-Contamination
Look for advisory statements indicating the product was processed in a facility that handles wheat or gluten and may be cross-contaminated.
Drink Options for a Gluten-Free Diet
In addition to the many brands of plain and flavored seltzers and sparkling waters that are gluten-free, here are some other drink options to enjoy on a gluten-free diet:
Water
Plain water with no additives does not naturally contain gluten and is safe. This includes plain tap water, mineral water, purified water, and spring water.
Coffee and Tea
Coffee and tea are naturally gluten-free without additional ingredients. Avoid coffee flavorings or tea blends with gluten-based ingredients like barley malt.
Juice
Pure fruit and vegetable juices are gluten-free in their raw form. Avoid grain-based juices like wheatgrass and barley juice as well as juice mixes with added gluten ingredients.
Kombucha
Most kombucha is fermented from tea, so raw kombucha is generally gluten-free. However, some brands add gluten-containing grains and malt for flavoring during the second fermentation process, so always check the label.
Coconut Water
Pure coconut water comes from the inside of coconuts and is a gluten-free, nutrient-rich option. Avoid flavored coconut waters, which may contain added gluten.
Milk
Plain milk like dairy milk, almond milk, coconut milk, flax milk, and other vegan milks are naturally gluten-free options. Avoid malted milk, which contains gluten.
Cider
Plain ciders made from apples or other fruit are gluten-free, but grain-based ciders like wheat ciders contain gluten and must be avoided.
Wine and Spirits
Most wines, liquors, and spirits like vodka, gin, and tequila are made from gluten-free bases like grapes, potatoes, corn and are safe for gluten-free diets. Avoid gluten-grain alcohols like beer, ale, vodka distilled from wheat, and whiskey distilled from barley.
Safety Tips When Following a Gluten-Free Diet
When choosing seltzer waters and other beverages on a gluten-free diet, keep these safety recommendations in mind:
– Check the ingredients label on all packaged beverages, even if labeled as gluten-free. Ingredients can change over time.
– Look for advisory statements about shared equipment and facilities. Opt for brands processed in dedicated gluten-free facilities when possible.
– When dining out, tell your server you need gluten-free options and request to view ingredient lists for mixers and fountain beverages.
– With flavored seltzers, consider contacting the manufacturer if uncertain about gluten-containing natural flavors.
– Opt for plain seltzer or sparkling water when uncertain about flavorings or malt-based ingredients.
– Check labels carefully for malt-based ingredients, caramel coloring, and cross-contamination warnings.
– Look for gluten-free certification symbols from organizations like GFCO, GFSI, and NSF.
Avoiding Cross-Contamination
When preparing seltzer at home, be cautious of cross-contamination with gluten. Here are some tips:
– Thoroughly wash soda siphons, soda makers, and any equipment before use according to manufacturer’s guidelines.
– Use fresh filtration systems or clean pipes/tubing if filtering and carbonating your own water. Avoid contamination from prior use.
– When adding flavors, use dedicated gluten-free utensils and containers. Avoid scoops that have been used with malt powders.
– Store flavored syrups and concentrates separately from any gluten-containing products. Keep seltzer systems away from gluten cross-contact.
– Clean all glassware thoroughly before using for gluten-free seltzer drinks. Avoid cross-contamination from gluten-based beers or ciders.
– Rinse reusable seltzer bottles thoroughly in hot, soapy water between uses to avoid gluten residue. Use fresh bottles if very sensitive.
Making Your Own Gluten-Free Seltzer Drinks
It’s easy to make your own gluten-free flavored seltzer drinks at home. Try some of these simple recipes:
Fruity Seltzer Spritzer
Ingredients:
– 2 cups seltzer water
– 1/2 cup orange juice
– 1/4 cup pineapple juice
– Squeeze of fresh lime juice
– Lime slice for garnish
Directions:
Fill a glass with ice. Mix together seltzer water, orange juice, pineapple juice, and lime juice. Stir gently and garnish with a lime slice. Enjoy!
Strawberry Basil Seltzer
Ingredients:
– 2 cups seltzer water
– 1/2 cup sliced strawberries
– 5-6 fresh basil leaves
– Lemon wedge
Directions:
Muddle strawberries and basil leaves in a glass. Fill with seltzer and add a squeeze of lemon. Garnish with lemon wedge.
Cucumber Mint Seltzer
Ingredients:
– 2 cups seltzer water
– 1/4 cucumber, thinly sliced
– 5 fresh mint leaves
– Lemon wedge
Directions:
Muddle cucumber slices and mint leaves in a glass. Fill with seltzer and add lemon juice. Garnish with lemon wedge.
Grapefruit Rosemary Seltzer
Ingredients:
– 2 cups seltzer water
– 1/2 grapefruit, juiced
– 2 sprigs fresh rosemary
– Grapefruit slice for garnish
Directions:
Bruise the rosemary lightly to release flavor. Combine seltzer water, grapefruit juice, and rosemary in glass. Garnish with grapefruit slice.
Conclusion
Seltzer water and sparkling waters make refreshing gluten-free drink options. Plain unflavored seltzers containing just carbonated water are inherently gluten-free. Flavored seltzers and sparkling waters typically do not contain gluten sources either, though always check the ingredients label to be safe. When opting for flavored seltzers, popular gluten-free brands include LaCroix, Perrier, San Pellegrino, Spindrift, Polar, Bubly, and AHA. Just avoid any malt-based seltzers. Other naturally gluten-free drink choices include water, coffee, tea, juice, wine, cider, and spirits distilled from gluten-free sources. With some simple recipe ideas, you can even make your own customized gluten-free seltzer drinks at home. When choosing seltzers and following a gluten-free diet, just remember to watch for gluten-containing ingredients like malt, barley, flavorings, and cross-contamination.
