What to Do After You Get Glutened

You did everything right. Or you thought you did. And now you’re paying for it.

Getting glutened is one of the worst parts of celiac life. Here’s how to get through it.

Recognizing You’ve Been Glutened

Symptoms vary by person but can include:

GI symptoms:

• Stomach cramps
• Bloating
• Diarrhea
• Nausea/vomiting
• Gas
• Constipation (yes, some people)

Non-GI symptoms:

• Brain fog
• Fatigue (bone-deep exhaustion)
• Headache
• Joint pain
• Irritability/mood changes
• Skin reactions (hives, rash)
• Mouth ulcers

Timeline:

• Symptoms can start 30 minutes to 48 hours after exposure
• May last hours to days (sometimes a week or more)
• Everyone’s pattern is different

Learn your pattern, it helps you identify exposure faster.

Immediate Response

In the First Hours

Stop eating whatever might have caused it. If you’re still eating when you realize something’s wrong, stop.

Stay calm. Panic doesn’t help. You’ll get through this.

Prepare. If you know the pattern, get ready:

• Bathroom accessible
• Comfortable clothes
• Clear your schedule if possible
• Alert anyone who needs to know

What Helps (And Doesn’t)

What might help:

• Water (hydration matters, especially with GI symptoms)
• Rest (your body is fighting an immune response)
• Bland, simple food when you can eat (rice, bananas, toast if GF)
• Gentle heat on stomach (some find this comforting)
• Anti-diarrheal medication (if that’s your symptom)
• Pain reliever (for headache/joint pain)
• Ginger or peppermint tea (for nausea)

What probably doesn’t help (despite claims):

• “Gluten-digesting” enzymes (won’t reverse exposure already happening)
• Activated charcoal (unlikely to help once gluten is absorbed)
• Extreme measures

What definitely doesn’t help:

• More gluten
• Alcohol (stresses your system)
• Hard-to-digest food
• Pushing through without rest

The Recovery Period

Days 1-2

• Worst symptoms typically here
• Focus on hydration and rest
• Eat simply if eating at all
• Cancel what you can
• Be gentle with yourself

Days 3-5

• Symptoms often easing
• Energy may still be low
• Brain fog may linger
• Gradually return to normal eating
• Still need extra rest

Days 5-7+

• Most people feeling better
• Some symptoms may linger
• May take 2 weeks for full recovery
• Listen to your body

If Symptoms Persist

If severe symptoms continue beyond a week:

• Contact your doctor
• May need medical evaluation
• Could be severe reaction or other issue

Emotional Recovery

Getting glutened isn’t just physical:

The Anger

“How did this happen?” “Who/what is to blame?” “This is so unfair.”

Feel the anger. It’s valid.

The Investigation

“Where did it come from?”

Sometimes obvious, sometimes never known:

• What did you eat in the past 24-48 hours?
• Anything new or risky?
• Restaurant? Friend’s house? Cross-contamination at home?

Knowing helps prevent repeat. Not knowing is frustrating but sometimes unavoidable.

The Guilt

“I should have been more careful.” “I shouldn’t have eaten that.”

Be kind to yourself:

• You’re doing your best
• Mistakes happen
• Cross-contamination isn’t always predictable

The Defeat

“What’s the point? I get sick anyway.”

This is temporary despair. It will pass. One glutening doesn’t mean you can’t live well.

Building Resilience

The Recovery Kit

Keep supplies ready:

• GF crackers/bland food
• Electrolyte drinks
• Tea (ginger, peppermint)
• Comfort items
• Medication you usually need

When you’re sick, you won’t want to shop.

The Support System

Tell people you trust:

• “I got glutened, I’ll be down for a day or two”
• Let them help if they can

The Learning Mindset

After recovery, assess:

• What probably caused it?
• How can you prevent repeat?
• What went wrong in your systems?

Use the experience to improve.

The Proportional Response

Getting glutened is awful. It’s also temporary.

Don’t let one glutening:

• Make you afraid to ever eat out
• Convince you the diet is pointless
• Lead to excessive restriction beyond what’s necessary

Stay balanced between vigilance and living.

When to Seek Medical Help

Go to the Doctor If:

• Severe symptoms lasting more than a week
• Blood in stool
• Can’t keep fluids down
• Signs of dehydration
• Symptoms different from your usual pattern
• You’re worried enough that you want to be seen

What They Can Do:

• Rule out other issues
• Provide medication for severe symptoms
• Assess for complications
• Offer reassurance

A Prayer for When You’re Glutened

Lord, my body is in rebellion.

I tried to be careful. I tried to protect myself. And here I am anyway.

Be with me in this discomfort. Let it pass quickly. Give me patience while it doesn’t.

And when I’m better, help me forgive whoever or whatever caused this, including myself if I made a mistake.

This is temporary. Remind me of that.

Amen.

The Other Side

You will get through this:

• Your body will recover
• Symptoms will pass
• Life will resume
• You’ll be careful again
• And mostly, you’ll be fine

Getting glutened is part of celiac life. Not constant, but occasional. You survive it. You learn from it. You keep going.

It’s happening now. It won’t be happening forever.