If you have celiac disease or gluten sensitivity, chances are you’ve heard of being glutened. Also referred to as a celiac attack, “glutened” is when a person that cannot have gluten accidentally eats gluten.
The most common situation? You just ate at a restaurant, and as you’re driving home suddenly your stomach begins hurting and bloating. You wonder if that waiter really checked whether the dish was gluten-free. Before you know it, you’re desperate to get the gluten out of your system, ASAP.
As someone who has been glutened dozens of times, I’ve tested many ways to get gluten out of your system quickly and get back to feeling 100% faster. Read on to learn symptoms, how to avoid getting glutened, and 14 best tips to get gluten out of your system quickly.
What are the symptoms of being glutened?
The symptoms of a celiac attack vary from person to person, but the most common symptoms include:
- Abdominal pain
- Bloating
- Diarrhea or constipation
- Nausea or vomiting
- Headaches or migraines
- Fatigue
- Joint pain
- Skin hives
- Brain fog or difficulty concentrating
- Mood changes, such as irritability or depression
When you are exposed to gluten, symptoms can sometimes take hours to develop. If you realize you’ve accidentally eaten gluten, but don’t notice any symptoms, you should still take action to get gluten out of your system. Gluten exposure can cause damage to the small intestine.
I’ve personally experienced all of these symptoms depending on the type of gluten and how much I’ve ingested, but the most common for me are bloating, abdominal pain, headaches, and brain fog.
How to avoid getting glutened
To avoid getting glutened, it’s important to always check your food and be your own advocate. Read food labels carefully to check for sources of gluten, and try to find packaged foods that have a gluten-free label. You can also enjoy naturally gluten-free foods, like fruits, vegetables, most protein, and gluten-free grains like rice or quinoa.
Research restaurants in advance using an app like Find Me Gluten Free. You can find restaurants that are marked as safe for people with celiac disease on that app. I often will email a restaurant in advance if I’m unsure what I can eat safely.
When you’re eating at a restaurant, communicate your needs clearly with the waiter. If your server isn’t knowledgeable or helpful, ask to speak with a manager or the chef. I always (nicely) request that they use separate cooking utensils, cutting boards, and baking sheets for gluten-free foods to avoid cross-contamination. Cross-contamination is when the same surfaces, utensils, or oils are used for gluten and gluten-free foods.
My favorite underrated tip is to create your own allergy cards. These have been a GAMECHANGER since I started using them. I have had chefs come out to tell me how much they love the cards, and how much easier it makes it for them. You can read my guide on creating your own cards here and also get my template to use yourself.
If you’d like to test your food, you can try a Nima gluten sensor. It allows you to check your food for gluten before eating it. I don’t have one, but have friends who like them.
If you have a suspicion that a dish may contain gluten, always ask. Trust your gut (literally).
14 Natural ways to get gluten out of your system quickly
Accidentally ate gluten? While nothing can magically remove it from your digestive system, there are plenty of ways to support your body in flushing it out quicker.
Whether you’re going to a restaurant, eating at a friend’s house, or traveling, it’s a good idea to keep a few of these remedies with you at all times such as tea, digestive enzymes, and probiotics. If you have an EpiPen, always carry that with you in case of an extreme anaphylactic reaction. Always ask your doctor before trying something new, especially if you have an existing medical condition.
These are my top tips after testing many ways to reduce symptoms and support detoxification after gluten exposure.
1. Water, water, and more (chlorophyll) water
This is the most simple tip, but also the most important. Stay hydrated to support your body in flushing out the toxins, also known as gluten.
If I suspect I accidentally ingested gluten, I begin drinking plenty of water. My favorite hack? I like to add a few drops of liquid chlorophyll to my water because it aids in detoxification. It also has a pleasant peppermint taste, which can help with stomach pain.
2. Drink peppermint tea
Speaking of peppermint, peppermint tea can help alleviate digestive symptoms when you’re glutened. Peppermint contains menthol, which can relax digestive tract muscles and improve overall digestion. Drinking the tea can help relieve symptoms like abdominal pain, bloating, and gas after gluten exposure.
In addition, peppermint tea has a soothing and calming effect on the digestive system, which can help reduce inflammation and irritation. Whenever I’ve been glutened, peppermint tea is always a great way to help flush out my system and improve my symptoms.
3. Take digestive enzymes
Digestive enzymes are supplements that can help break down gluten in the digestive system. You can take them preventatively when you’re eating at a restaurant, or take them after you’ve had accidental gluten exposure.
I know what you’re thinking, so it has to be said: digestive enzymes are definitely not a substitute for a gluten-free diet! Unfortunately, taking digestive enzymes does not allow you to eat gluten-containing foods without consequences. Although they are a great tool, they don’t completely break down gluten and may not prevent small intestine damage.
4. Take an epsom salt bath
Epsom salt is an amazing item to keep on-hand — it can support detoxification and help reduce inflammation. Simply add the epsom salt to a warm bath and relax for 20-30 minutes.
If you’re experiencing headaches, fatigue, or joint pain after a celiac attack, epsom salts can help you relax and soothe your muscles. Warm baths themselves can be very soothing, and help to reduce stress after you have been glutened.
5. Eat a simple, light diet
If you were just glutened, it’s a good idea to give your digestive system a break. Some people recommend fasting, but I personally prefer to eat lighter meals with plain, easy-to-digest foods.
Raw foods can be harder on the digestive system, so I try to eat warm steamed or sautéed foods such as mushrooms, carrots, sweet potato, zucchini, shrimp, and rice. Broth or soups are also a great idea, especially a simple recipe like vegetable and rice soup. Bone broth can also be a nice healing option — this one is delicious.
6. Drink lemon balm tea
Lemon balm tea is my favorite tea. It’s a herb in the mint family that has a calming effect on the nervous system. I drink it daily, and especially if I’ve been glutened. It can help alleviate abdominal pain, bloating, cramping, and anxiety after a celiac attack. It can also help as a sleep aid before bed if you’re feeling bloated and uncomfortable.
7. Take a probiotic
Probiotics are a supplement I take daily to support my gut health. After being glutened, your small intestine lining can become inflamed and disrupt your gut microbiome. Probiotics can help restore the beneficial bacteria in your gut. Studies have found that probiotics helped reduce gastrointestinal symptoms when people with celiac disease were glutened!
I’ve been using this probiotic for years to ensure that the good bacteria can reach my gut effectively. I’d recommend using high-quality probiotics, as the low-quality probiotics will not reach your gut.
8. Take activated charcoal
Activated charcoal is highly absorbent and effective at binding to toxins in the digestive system. When you take an activated charcoal pill after being glutened, it can help bind to the gluten particles in the digestive system and prevent them from being further absorbed.
I’ve noticed that activated charcoal can help with bloating and support the detoxification process after accidental gluten exposure. It’s important to note that activated charcoal is not for continued use for more than one week. It’s a good supplement to keep in your medicine cabinet or travel bag for accidental gluten exposure.
9. Get plenty of rest
It’s important to allow your body to rest after you’ve been glutened so your body can heal and recover. While the body is resting, it can focus its energy on healing and repairing damaged tissues.
If you can take naps, I’d recommend one. Try to go to bed early and get a good night of sleep. It helps to drink herbal tea before bed, listen to a meditation, and take a magnesium pill.
10. Add ginger to your diet
Ginger is a great digestive aid and anti-inflammatory food. It’s been used as a natural remedy for stomach ailments for years.
Ginger can help support digestion and reduce symptoms like bloating, gas, or nausea after gluten exposure. It can also help reduce inflammation in the gut and other areas of the body that are affected by gluten. Try making ginger tea or adding ginger root to your soups, juices, smoothies, or meals. It’s simple to cut a small piece of ginger root, around 1/2 inch, and add to a smoothie with coconut water, frozen banana, frozen mango, and spinach.
11. Try a castor oil pack
Castor oil can be used as a natural home remedy if you are experiencing abdomen pain after exposure to gluten. To use a castor oil pack, you’ll need castor oil, a cloth, and plastic wrap. Soak a cloth in warm castor oil, then apply it onto your abdomen. Cover it in plastic wrap and lie down for 30-60 minutes.
The castor oil pack can help support detoxification, stimulate blood flow, and reduce inflammation. It’s also a good opportunity to rest and relax.
12. Avoid alcohol
Alcohol is a toxin and can further irritate the intestinal lining, making it difficult for the body to detox and recover from gluten exposure. As someone who doesn’t drink often, I definitely don’t have alcohol after being glutened.
Many alcoholic beverages contain gluten or have cross-contamination during production. You don’t want to add fuel to the fire if you’ve already been glutened!
13. Try light exercise
Although rest is important, gentle exercise like yoga or walking can help promote circulation, reduce inflammation, and support your digestion. Even talking a 20-minute walk can help support the body’s natural healing process and stimulate the digestive system.
If you’ve ever been glutened, you know that the experience can negatively impact your mood. Light exercise is a great way to boost your mood with endorphins. Remember to stay hydrated and keep it to low-impact exercises.
14. Use an infrared sauna
An infrared sauna is one of my favorite tools to use after being glutened. Infrared saunas help promote detoxification and reduce inflammation. Sweating is a natural way for the body to remove toxins.
If you’re experiencing joint pain after being glutened, an infrared sauna can help alleviate that. I personally find the sauna really relaxing, and notice that it helps reduce anxiety and fatigue. This is the sauna I have — it’s easy to fold up if you don’t have room for a large wooden sauna. Make sure to stay hydrated before and during.
Ask your doctor before using an infrared sauna, as they are not recommended for people with certain medical conditions or pregnant women.
Feel better after accidentally eating gluten
Getting glutened can be a frustrating experience for those with celiac disease or gluten sensitivity. Remind yourself that everyone with celiac disease accidentally eats gluten once in a while, no matter how careful we are. However, with the right knowledge and tools, you can minimize the likelihood of accidental exposure to gluten and reduce the severity of symptoms if exposure does occur.
Remember to be your own advocate when it comes to food, always read labels, and communicate your needs clearly with restaurant staff. And if you do get glutened, have a plan ready with some of these natural remedies to help your body recover as quickly as possible. By taking these steps, you can continue to enjoy a happy, healthy gluten-free lifestyle.
Have you tried any of these tips? Let me know in the comments what works best for you to get gluten out of your system fast.
Recently been diagnosed with celiac disease? Check out my guide for managing celiac disease and a gluten-free diet.
