When you follow a gluten-free diet, you become quite accustomed to checking absolutely every food label for gluten. After all, even the smallest amount of the stuff can have serious consequences, from bloating and stomach pain to anxiety and fatigue. For celiac patients, consuming gluten can lead to serious long-term health problems, such as stunted growth and osteoporosis. It's a good idea to get celiac disease testing to find out if you have celiac disease.
The good news, however, is that bottled water does not contain gluten. In fact, water – whether it flows from the tap, flows through a river or flows from a bottle – is gluten-free. So you can drink as much water as you want, promoting hydration and overall health without worry.
However, the same cannot be said about other types of drinks. Unfortunately, some of the bottled drinks you see on grocery store shelves may contain or be contaminated with gluten. Unless they have been tested for gluten free, you can never be sure. Read labels carefully before making a purchase.
Which drinks contain gluten?
If you drink anything other than bottled water, you should check for gluten on a case-by-case basis. While one soda may test for gluten-free, another soda may contain a grain-based additive.
Let's start with soft drinks, which we often turn to when we need a pick-me-up or a sweet tooth. Many of these are gluten-free, but not all. One of the biggest risks with soft drinks is caramel, a coloring made from wheat, corn, sugar cane or sugar beets. That's why sometimes it contains gluten and sometimes it doesn't.
What about fruit-based drinks? The key here is to choose drinks that are 100% fruit juice. If you've been gluten-free for a while, you probably know that fruits and vegetables are generally safe. So if your juice only contains fruit, it's fine to drink.
However, if it is made from a concentrate or with additives, you need to be more careful. Scan the label carefully to ensure that none of the additives listed come from wheat, rye or barley. Also keep in mind that if the drink has gone through a complex process, there may be a risk of cross-contamination. For peace of mind, 100% fruit juice is the solution.
Coffee is similar to fruit juice because the beans themselves do not contain gluten. So if you have a pure, long variety, made with just beans and water, you don't have to worry about anything. Instant coffee, however, is a different matter. In many cases, the coffee is processed using equipment exposed to gluten, which, like impure juices, allows cross-contamination. Also be careful with added flavors and whipped cream.
How to introduce more gluten-free water into your day
Not only is bottled water gluten-free, it's also free of the sugar, non-nutritive calories and caffeine found in other drinks. Drinking water is the easiest and healthiest way to stay hydrated and energized.
But when you're running, holding down your job, and taking care of friends and family members, it's easy to forget to drink. To increase your hydration levels, get into the habit of drinking a glass of water immediately after waking up. Also make sure you have a bottle of water with you everywhere you go. Try to remember to take sips throughout the day; If you find yourself forgetting, you can set an alarm on your phone to remind you.
Even after a few days of drinking water regularly, you will start to feel the difference. Think of more energy, without the energy peaks caused by too much sugar.
