Navigating the Bar with a Gluten-Free Lifestyle

You're at your local bar, surrounded by lively chatter, clinking glasses, and laughter. The bartender nods and asks, "What'll it be?" Your eyes scan the shelves filled with tempting drinks, but a little warning flashes in your mind: watch out for gluten!

For those of us avoiding gluten, that simple question can feel like a puzzle. But don't worry—finding safe, enjoyable drinks doesn't have to be complicated. In this guide, we'll explore the best gluten-free alcoholic beverages so you can relax and enjoy your night out.

What Is Gluten and Why Does It Matter?

Gluten is a group of proteins found in grains like wheat, barley, and rye. It gives bread its chewy texture and helps it rise. But for some people, gluten can cause health problems such as celiac disease or non-celiac gluten sensitivity. Symptoms may include bloating, diarrhea, skin issues, brain fog, or stomach pain. Following a gluten-free diet often helps manage these symptoms.

Does Alcohol Contain Gluten?

Many traditional alcoholic drinks, like beer, are made from gluten-containing grains such as barley or wheat. Even some spirits may contain traces of gluten due to additives or production methods. The good news is that there are plenty of gluten-free options available today. Let's look at some of the best choices.

Gluten-Free Wines

Wine—red, white, or rosé—is made from fermented grapes and is naturally gluten-free. This includes sparkling wines like prosecco and champagne, as well as fortified wines such as vermouth, port, sherry, and brandy. Wine is generally a safe bet for those with gluten sensitivities. Just be cautious with dessert wines or wine coolers that might contain gluten-based additives. Always check the label if you're unsure.

Gluten-Free Beers

Most beer contains gluten, but gluten-free beers use safe grains like sorghum, millet, or rice. These beers must have less than 20 parts per million of gluten to meet FDA standards. Some beers are "gluten-removed," but if you're highly sensitive, stick to fully gluten-free options. Here are some popular gluten-free beer brands:

• Bierly (Porter, Stout, Pilsner, IPA)
• Ghostfist (IPA, Pale Ale, Belgian White Ale)
• Glutenberg (Pale Ale, Blonde Ale, Stout)
• Ground Breaker (Fruit Ale, Dark Ale, IPA)
• Holidaily (Hazy IPA, Belgian Ale, Stout)
• New Planet (Blonde Ale, Pale Ale)

Gluten-Free Hard Ciders

Hard cider, made from fermented apples or other fruits, is usually gluten-free. However, some brands may add gluten-containing ingredients or produce cider in facilities that also handle gluten. Always verify before drinking. Popular gluten-free cider brands include:

• Ace Cider
• Angry Orchard
• Bulmers
• Ciderboys
• Downeast Cider
• Magners
• Strongbow
• Woodchuck Cider

Gluten-Free Seltzers

Hard seltzers are typically gluten-free, made with carbonated water, alcohol, and fruit flavors. Avoid those made from malted barley. Here are some trusted gluten-free seltzer brands:

• Arctic Summer
• Bud Light Seltzer
• Coors Hard Seltzer
• Corona Seltzer
• High Noon
• Michelob
• Mighty Swell
• Nauti
• Truly
• White Claw

Gluten-Free Distilled Spirits

Spirits like vodka, whiskey, and gin are often distilled from gluten-containing grains, but the distillation process removes most gluten proteins. Many people with celiac disease tolerate them, but if you're sensitive, choose spirits made from gluten-free sources like corn, grapes, or potatoes. Popular gluten-free options include:

• Vodka: Smirnoff, Tito's, Stoli, Devotion, Deep Eddy, Enchanted Rock
• Whiskey/Bourbon/Scotch: Crown Royal, Jack Daniels, Jameson, Jim Beam, Glenfiddich

Gluten-Free Rum and Tequila

Rum (from sugarcane) and tequila (from agave) are naturally gluten-free. Enjoy brands like Captain Morgan, Bacardi, Sailor Jerry, Mount Gay, or Goslings for rum, and Jose Cuervo, Patron, Casamigos, Don Julio, Sauza, or Espolon for tequila. Watch out for flavored or mixed versions that may contain gluten.

Gluten-Free Mixed Drinks and Liqueurs

Most liqueurs are gluten-free, but check for added ingredients. Stick to simple mixed drinks like gin and tonic or a martini with potato-based vodka. Popular gluten-free liqueurs include:

• Frangelico
• Limoncello
• Amaretto
• Cointreau
• Grand Marnier
• Kahlua
• Bailey's
• Schnapps

Tips for Shopping for Gluten-Free Alcohol

• Look for a "gluten-free" label on the bottle.
• Avoid products labeled "may contain traces of gluten."
• Check ingredients for barley, rye, spelt, or wheat.
• Ask your server or bartender about gluten-free options when dining out.

Tips for Healthy Drinking

Even with gluten-free options, it's important to drink responsibly. Here are some tips:

• Count your drinks to stay aware of how much you're consuming.
• Sip slowly and enjoy each drink.
• Avoid mixing different types of alcohol in one session.
• Drink water between alcoholic beverages to stay hydrated.
• Eat before or while drinking to slow alcohol absorption.

The Bottom Line

Finding gluten-free drinks might seem challenging at first, but with so many options available, you can still enjoy socializing and trying new beverages. Dietary restrictions don't have to limit your fun—they just require a little extra knowledge. Cheers to exploring and enjoying life gluten-free!

If you're looking to cut back or quit drinking, consider trying Quitemate. It's a neuroscience-backed app that has helped many people build healthier drinking habits and improve their lifestyle.