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Is Rum Gluten-Free? Gluten-Free Spirits In 2024
Updated on
- Written by Diana Zambrano, Health & Wellness Copywriter
Medically reviewed by
Ellie Busby, MS, RDN
Many people like to enjoy a relaxing drink on a weekend night. But for those following a gluten-free diet, choosing gluten-free alcohol can be challenging. Can you drink rum on a gluten-free diet?
Finding gluten-free drinks is crucial for people with celiac disease or gluten sensitivity to avoid digestive issues. Fortunately, many spirits, including rum, are naturally gluten-free – but not always.
In this article, we’ll focus on rum and its gluten status, provide tips on selecting gluten-free rum brands, and offer alternative gluten-free beverages. Let’s begin!
Is Rum Gluten-Free?
Pure rum is gluten-free and safe for people following a gluten-free diet.
Rum is made from sugar cane or molasses, neither of which contain gluten. However, contamination with gluten can occur after distillation. Also, flavored rums might contain additives such as flavorings derived from gluten-containing ingredients.
Read labels and choose certified gluten-free options where appropriate. If you’re worried, research reputable brands to ensure that the rum you select is free from gluten or any potential sources of gluten contamination.
What Is Rum Made From, And Is There Gluten In Rum?
Rum is an alcoholic beverage made from sugar cane or molasses.[1] Sugarcane juice is extracted and fermented with yeast to convert its sugars into alcohol. The resulting liquid is then distilled to increase the alcohol content and remove impurities.
Rum is then either bottled as white rum or aged in oak barrels[2] to produce dark rum. Extra flavors or colors might be added to produce spiced or flavored rums.
Pure rum is gluten-free. Like any pure liquor, any traces of gluten would be removed during[3] distillation. However, gluten-containing ingredients might be added, or the product might be contaminated after distillation.
Some flavored rums may include gluten-containing additives or flavorings. Pre-made drinks mixed with rum may contain gluten-derived ingredients. Also, some rums might be adulterated[4] to mimic the flavors that come with aging.
Dark Rum vs. Light Rum
Dark rum is aged in oak barrels, contributing to its richer flavor and darker color. While both types of rum are gluten-free in their purest form, always check the labels or contact the manufacturer to ensure that no gluten-containing ingredients are added after distillation.
When Is Rum Not Gluten-Free?
These types of rum may not be suitable for individuals following a gluten-free diet:
Flavored Rums
Some flavored rums may contain additives or ingredients that could introduce gluten into the final product.
Pre-Made Drink Mixes
Ready-to-drink cocktails often include additional ingredients which may contain gluten. These mixes come in various flavors, such as spiced rums, daiquiris, Mai Tais, piña coladas, and mojitos.
Cross-Contamination
Although rum itself is gluten-free, there’s a risk of cross-contamination[3] during production. Some distilleries may produce other gluten-containing beverages in the same facility, which can lead to trace amounts of gluten finding their way into the rum.
How To Choose A Gluten-Free Rum
Selecting a gluten-free rum is crucial for individuals with celiac disease or gluten sensitivity to avoid adverse reactions. Consider the following tips to find a gluten-free rum brand that suits your needs:
- Read labels and ingredient lists: Carefully examine rum bottle labels and ingredient lists. Look for any indications of gluten ingredients, such as wheat, barley, or rye.[5] If worried, look for labels that explicitly state gluten-free[6] or free from gluten to ensure the absence of gluten-containing ingredients.
- Verify gluten-free claims: Although the term gluten-free may appear on the label, it’s best to ensure that the claim is backed by proper certification. Look for logos or symbols from recognized gluten-free certification organizations or regulatory bodies. These certifications indicate that the product has undergone rigorous testing to meet specific standards.
- Do your research and seek recommendations: Look for recommendations from reputable sources, such as gluten-free organizations or support groups. They often provide lists of verified gluten-free rum brands or share experiences and recommendations from individuals with celiac disease or gluten sensitivity. Consulting with healthcare professionals or registered dietitians specializing in gluten-related disorders can provide further guidance.
- Opt for pure rum: Pure distilled rum that has not been flavored or mixed with other ingredients is more likely to be gluten-free. By choosing pure rum, you minimize the risk of gluten contamination.
Gluten-Free Alternatives To Rum
All pure distilled alcoholic drinks are gluten-free as long as no gluten-derived ingredients are added after distillation.
Here are a few gluten-free alternatives[3] to rum:
- Tequila: Tequila, a distilled spirit made from the blue agave plant, is another gluten-free liquor. Choose 100% agave tequila to ensure it is free from any potential gluten contamination during the distillation process.
- Gluten-free vodka: Made from gluten-free ingredients such as corn, potatoes, or grapes, gluten-free vodka is another versatile option.
- Gin: Gin is another gluten-free alcohol that people with celiac disease can safely enjoy. However, it’s important to note that some gin brands may use gluten ingredients or additives.
- Brandy: Brandy is a spirit distilled from fermented fruit juices like grapes or apples. It is typically gluten-free.
As with any spirit, it is always advisable to read the labels to confirm its gluten-free status.
Final Thoughts
Pure distilled rum is gluten-free, but be cautious with flavored rums or ready-to-drink cocktails. These may contain gluten-containing ingredients or be cross-contaminated. Read labels carefully, opt for certified gluten-free options, and consider the reputation and practices of rum brands.
If you’re trying to lose weight, is alcohol for weight loss a viable option? Remember that alcohol provides excess calories[7] without significant nutritional value, so individuals trying to lose weight should drink cautiously. Furthermore, combining alcohol with fat burners can be particularly risky, as they can both adversely affect[8] the liver. Consult a healthcare professional or registered dietitian before considering such combinations.
If you’re following a gluten-free diet, consider gluten-free meal delivery services. Also, look for gluten-free options for vitamins, protein powders, and supplements.
Frequently Asked Questions
Pure rum is considered gluten-free. However, people with celiac disease should exercise caution when consuming rum as it may come into contact with gluten during the manufacturing process or due to cross-contamination.
Flavored rum may contain additives that could introduce gluten, so it’s important to check the labels and choose explicitly gluten-free options.
Coconut rum may not be gluten-free as it can contain gluten-containing flavorings.
Spiced rum may contain ingredients or flavorings that introduce gluten. Checking the labels or choosing spiced rum brands explicitly labeled gluten-free is crucial.
White rum is not guaranteed to be gluten-free as it can encounter gluten during manufacturing.
+ 8 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Franitza, L., Luca Nicolotti, Granvogl, M. and Schieberle, P. (2018). Differentiation of Rums Produced from Sugar Cane Juice (Rhum Agricole) from Rums Manufactured from Sugar Cane Molasses by a Metabolomics Approach. [online] 66(11), pp.3038–3045. doi:https://doi.org/10.1021/acs.jafc.8b00180.
- Genthner-Kreger, E. and Cadwallader, K.R. (2021). Identification of Rotundone as an Important Contributor to the Flavor of Oak-Aged Spirits. [online] 26(14), pp.4368–4368. doi:https://doi.org/10.3390/molecules26144368.
- Cela, N., Condelli, N., Marisa Carmela Caruso, Perretti, G., Maria Di Cairano, Tolve, R. and Galgano, F. (2020). Gluten-Free Brewing: Issues and Perspectives. [online] 6(2), pp.53–53. doi:https://doi.org/10.3390/fermentation6020053.
- Hinojosa-Nogueira, D., Pérez-Burillo, S., José Ángel Rufián-Henares and Pastoriza, S. (2020). Characterization of rums sold in Spain through their absorption spectra, furans, phenolic compounds and total antioxidant capacity. [online] 323, pp.126829–126829. doi:https://doi.org/10.1016/j.foodchem.2020.126829.
- Biesiekierski, J.R. (2017). What is gluten? [online] 32, pp.78–81. doi:https://doi.org/10.1111/jgh.13703.
- Ttb.gov. (2020). TTBGov – TTB | Ruling | TTB Ruling 2020-2. [online] Available at: https://www.ttb.gov/rulings/r2020-2
- Traversy, G. and Chaput, J.-P. (2015). Alcohol Consumption and Obesity: An Update. [online] 4(1), pp.122–130. doi:https://doi.org/10.1007/s13679-014-0129-4.
- Aleksandar Gavric, Marija Ribnikar, Lojze Šmid, Luzar, B. and Borut Štabuc (2018). Fat burner–induced acute liver injury: Case series of four patients. [online] 47, pp.110–114. doi:https://doi.org/10.1016/j.nut.2017.10.002.
Written by:
Diana Zambrano, Health & Wellness Copywriter
Medically reviewed by:
Medically reviewed by:
