Home // Accidental Gluten Allergy: What to Do If You’ve Been Glutened
You tried a new product that was supposed to be gluten-free (or you had no reason to suspect might have gluten). Or maybe you went out to a new restaurant with friends. The next thing you know, your gut is cramping up. Or a day or two later you’ve got a mysterious headache, you’re exhausted for no obvious reason, or you can’t think through the fog that’s descended on your brain. You put the clues together and suddenly it’s clear—you’ve had an accidental gluten exposure.
Unfortunately, for those living with celiac disease or a nonceliac gluten sensitivity, this experience is probably familiar. In a world where gluten is everywhere and only a relatively small part of the population needs to know about it, a “glutening” may strike when you least expect it. It can be extremely upsetting and disheartening when it does, though, especially when overwhelming symptoms set back your hard work in maintaining a gluten-free diet.
When this happens, you’ll need to slow down to let your body recover and listen to what your symptoms are telling you. With the right self-care steps, you can facilitate healing and get back to feeling like yourself. This includes:
| Things To Do With Gluten Allergies | Notes From Our Naturopath |
| Hydrating | Digestive symptoms like diarrhea or vomiting can cause you to lose fluids and electrolytes. Make sure you are drinking enough water and fluids to avoid dehydration on top of your other symptoms. |
| Get Rest | Gluten exposure can cause a frustrating combination of fatigue and insomnia, so you can’t seem to get to sleep at night, but then you’re dragging all day. Instead of trying to power through, take a break to get a mid-day rest. If you’re able to take a short nap (think 20 to 30 minutes), great. But if you can’t sleep, lying down with your eyes closed and relaxing can still help. |
| Avoiding complex, difficult, or dangerous tasks | If gluten exposure leaves you feeling confused, absent-minded, or unable to focus, do what you can to give your brain a rest too. That may mean postponing meetings, pushing back the timeline on projects that require deep analysis or decision-making, or otherwise clearing the decks until your brain fog starts to clear. For the things you’re not able to reschedule, give yourself extra time and take extra care when you’re getting them done. |
| Skipping lactose-containing dairy | The intestinal villi that are damaged by gluten exposure are the same structures that digest dairy proteins, so you may become lactose intolerant after a glutening. Usually this effect is only temporary, fading when your small intestine has a chance to recover. Until then, though, alleviate the potential stress on your system by avoiding milk and other lactose-containing dairy products like soft cheeses, ice cream, and yogurt. |
| Reverting to a simple diet of whole foods | To soothe your digestive tract and avoid further inflammation, it’s best to adopt a whole-food diet that consists only of foods that you know won’t upset your system. A modified diet short-term means that can help quell digestive symptoms. Skip sugar and cow dairy to help keep inflammation low for quicker recovery. Chicken soup with vegetables, gluten-free bone broth, and plain omelets are also gentle options that can keep you nourished as you recover. |
| Avoiding re-exposure (or new glutenings) | Identifying what triggered your symptoms is key to avoid having a similar attack in the future. If symptoms come on fast, it can be easy to figure out, but you may have to think back to what you did new or differently if it took a day or two to experience the effects of ingesting gluten. In addition, you also need to take extra care while you’re recovering to give yourself the best opportunity to heal fully. Hold off on trying new gluten-free foods; don’t indulge in spicy or fatty foods (or anything that might upset your stomach); and wait to dine out at restaurants. Caution during this time will help you achieve a faster and more complete recovery. |
If you’ve experienced a setback in your wellness from an accidental gluten exposure, the Natural Healing Center can help. We work with people who have celiac disease to help them get and stay healthy through a natural, whole-food diet personalized to deliver the nutrients their body needs. We can help you recover from the fatigue, brain fog, pain, and intestinal upset caused by a glutening with nutrition tailored to reduce inflammation and support your overall wellness. To schedule your free initial consultation, contact us here today.
