#11: What to Do If You Get Glutened: How to Recover from Accidental Gluten Exposure
It happens to the best of us. You’re careful, you read labels, you ask all the right questions at restaurants… and yet, somehow, gluten still sneaks into your system. Maybe it was cross-contamination, a hidden ingredient, or a mislabeled product. Whatever the cause, you’re now dealing with the dreaded aftermath of being ‘glutened.’
So, what do you do next? How can you ease symptoms, support your body, and get back to feeling like yourself again?
In today’s episode, I’m walking you through a step-by-step recovery plan for when you’ve been accidentally exposed to gluten—so you can minimize discomfort, speed up healing, and take care of yourself while your body works through the reaction.
Let's Recap: How to Recover from Accidental Gluten Exposure
1. Recognizing the Signs of Being Glutened
Symptoms of gluten exposure can vary from person to person, but common reactions include:
Digestive distress (bloating, nausea, cramping, diarrhea, constipation)
Brain fog and difficulty concentrating
Fatigue and weakness
Headaches or migraines
Skin reactions (rashes, itching, dermatitis herpetiformis)
Joint pain or muscle aches
Anxiety, irritability, or mood swings
⏳ Timing matters—some people feel symptoms within minutes or hours, while for others, it can take a day or two to hit full force.
2. Immediate Steps to Take After Being Glutened
Hydrate, Hydrate, Hydrate! 💧
Drink plenty of water to help flush out toxins and rehydrate your system.
Add electrolytes (coconut water, electrolyte powders, bone broth) if you’re experiencing diarrhea or vomiting.
Rest & Listen to Your Body 😴
Fatigue is common after gluten exposure—allow yourself to rest and prioritize sleep.
If possible, reduce stress and avoid overloading your schedule.
Eat Easy-to-Digest, Gut-Healing Foods 🍲
Stick to gentle, anti-inflammatory foods that won’t further irritate your gut:
Bone broth
Steamed veggies (like zucchini, carrots, and sweet potatoes)
Bananas, applesauce, and plain rice (great for nausea or diarrhea)
Herbal teas like ginger, peppermint, or chamomile to calm digestion
Avoid Additional Irritants 🚫
Stay away from dairy, processed foods, alcohol, caffeine, and sugar while your gut heals.
Your digestive system is inflamed—give it time to recover by eating simply.
Take Supplements That Support Recovery 💊
Activated charcoal (if taken shortly after exposure) may help absorb toxins.
Digestive enzymes can help break down lingering gluten proteins.
Probiotics can support gut health and restore balance.
L-glutamine helps repair the intestinal lining.
Magnesium can ease muscle cramps, headaches, and digestive distress.
Manage Symptoms as Needed 🌿
For bloating & cramps: Peppermint tea, ginger tea, or heating pads can help.
For brain fog: Hydrate, rest, and give yourself grace—mental clarity will return!
For headaches: Magnesium, hydration, and avoiding bright screens may help.
3. How Long Does It Take to Recover?
Recovery time varies—some people feel better within a day, while others experience symptoms for a week or more.
If symptoms are severe or prolonged, consider working with a doctor or nutritionist for support.
4. Prevent Future Gluten Exposure
Always double-check labels, especially for sauces, seasonings, and processed foods.
Ask detailed questions at restaurants about cross-contamination.
Carry a gluten-free dining card when traveling.
Have a backup plan—keep safe snacks with you in case of uncertainty.
If you’re unsure, trust your gut and skip it—it’s never worth getting sick over!
Getting glutened is never fun, but the most important thing is to listen to your body, support your recovery, and take steps to minimize discomfort.
Hydration, rest, gut-healing foods, and key supplements can help your body bounce back faster. And remember—you’re not alone in this! We’ve all been there, and with time, you’ll start to feel better again.
