On average, adults aged 21 and older drink almost 30 gallons of beer per year in the United States. If I had to guess, I maybe drink a gallon or two, so others drink way more than 30 gallons per year to even out people like me. Since it's such a popular beverage, and more and more people avoid gluten, many people wonder, "Can you drink beer on a gluten-free diet?"



In this article, I'll briefly address what gluten is and how it shows up in beer. I'll also review how you can follow a strict, gluten-free diet and still drink it now and then. Finally, I'll wrap it up with some of the best gluten-free beers to try.



Of course, I'm not advocating drinking alcohol. It can lead to numerous health problems, even if you don't drink to get drunk. But I want to help people who drink responsibly and do so occasionally as part of an overall healthy diet and lifestyle.





What is gluten?



Gluten is a group of proteins found in certain grains, including wheat, barley, and rye.Shewry, P. R., & Halford, N. G. (2002). Cereal seed storage proteins: structures, properties and role in grain utilization. Journal of Experimental Botany, 53(370), 947-958. It's the "glue" that gives bread its chewy texture and helps it rise. In beer production, barley is a common ingredient, and hence, so is gluten.



Some people react negatively to gluten. Reactions range from mild sensitivity to severe intolerance, known as Celiac Disease.Ludvigsson, J. F., Leffler, D. A., Bai, J. C., Biagi, F., Fasano, A., Green, P. H., ... & Ciacci, C. (2013). The Oslo definitions for coeliac disease and related terms. Gut, 62(1), 43-52. These reactions can lead to many problems, including digestive issues, fatigue, and even damage to the intestines, in the case of Celiac. Gluten consumption can also lead to cognitive problems.



Symptoms of gluten sensitivity or allergy include:




Headache



Joint pain



Muscle pain or twitches



Numbness in limbs



Chronic fatigue



Foggy headedness



Anemia



Difficulty breathing



Depression



Abdominal pain



Nausea



Bloating and gas



Diarrhea or constipation



Irritable bowel syndrome



Muscle wasting



Weight loss



Hypoglycemia



Type I diabetes



Psoriasis



Autism



Schizophrenia



Gastroesophageal reflux disease (GERD)



Skin rash



Rhinitis / asthma



Ingrown hairs



Oligo- or polymenorrhea



Hallucinations




Beyond the issues above, gluten may cause mental problems, including:




Ataxia



Appetite stimulation



Brain-active exorphins



Peripheral neuropathy



Epilepsy



General cognitive impairment



Dementia



Psychiatric disorders




If you want to read more about these gluten-related health problems, check out my article Gluten: Health Concerns for Your Brain and Body.



Gluten and Beer



Most beers are brewed from barley, which is malted and fermented along with water, hops, and yeast.Bamforth, C. (2009). Beer: Tap into the Art and Science of Brewing. Oxford University Press, USA. Gluten in the barley makes its way into the final product. Some beers can contain significant amounts of gluten, especially those brewed with wheat or other high-gluten grains.



While it can be challenging to quantify the exact amount of gluten in a serving of beer due to variations in brewing processes, some sources estimate it to range anywhere between 15-60 milligrams per liter.Colgrave, M. L., Goswami, H., Howitt, C. A., & Tanner, G. J. (2012). What is in a beer? Proteomic characterization and relative quantification of hordein (gluten) in beer. Journal of proteome research, 11(1), 386-396. A 12-ounce (354ml) beer serving could contain approximately 5-20 milligrams of gluten.



Comparatively, a slice of wheat bread contains approximately 4.8 grams of gluten, far higher than the content in beer.Gallagher, E., Gormley, T. R., & Arendt, E. K. (2004). Recent advances in the formulation of gluten-free cereal-based products. Trends in Food Science & Technology, 15(3-4), 143-152. However,