What to do if you get glutened!


Have you ever been glutened? Chances are, you probably have at some point. Usually, symptoms occur within a few hours after eating gluten by mistake. Symptoms can last from a few hours to several days! The effects vary from person to person, and depend on how much gluten you’ve eaten, how sensitive you are and how long you have been on a gluten free diet.

When I get glutened, I lose my appetite. I once lost half a stone after accidental gluten intake as I had no appetite, was really stressed and lacked so much energy. I also get mouth ulcers. The good news is, accidental gluten intake is unlikely to cause lasting gut damage! Phew! Here are some ways that I have found help ease my suffering when I have been glutened!

Symptoms you may have if you are glutened

♦Muscle and Body Aches ♦Joint Pain ♦Fatigue ♦Bloating ♦Nausea or Stomach Cramps ♦Constipation or Diarrhoea ♦Rashes, Acne, or Other Skin Irritations ♦Headaches or Migraines ♦Depression or Anxiety ♦Brain fog ♦Irritability ♦Ulcers


Tips for when you accidentally eat gluten

1. Drink plenty of water!

Staying hydrated is very important to help flush it all away!

2. Have a think about what you have eaten that day or the day before.

Did you cook with a new ingredient? Did you eat out? If you can, make a note of it. This could help you suss out what you ate and avoid it for next time. Was there any cross contamination? You can easily get glutened from even the smallest of things. Gluten lurks in weird places including kitchen surfaces, utensils and even microwaves! If you live in a non gluten free household, it can be a nightmare! Have a look at the food in your kitchen and check the labels. Stick to the foods that you are certain are gluten free.

3. Get plenty of rest

We can’t always get as much rest as we need when we have busy schedules, but try and get as much rest as you can. Your body is trying to fight off the evil gluten!

4. No dairy

For some people, avoiding dairy can really help with their symptoms if they are glutened. If you have stomach pains, or diarrhoea or vomiting, it is a good idea to avoid dairy. Dairy is not easy to digest and it can cause an even more upset tummy when you’re battling the gluten in your system. Avoid dairy and any other foods that your body doesn’t seem to like and slowly introduce it again when you start to feel more like yourself again.

5. Get your Omega 3!

Fish is a good source of omega 3, and is very good for decreasing inflammation. Salmon is a great one. Chia and flax seeds are also great sources of omega 3 if you can afford to cough up the dough!

6. Drink ginger or peppermint tea

I am not a huge fan of ginger or peppermint tea, but when I have been glutened I drink them. Ginger and peppermint tea are both known to help relieve nausea and can be soothing to the digestive system.

 7. Have a nice hot bath with Epsom salts!

I love a nice hot bath! I also like to pouring in some Epsom bath salts to help de stress and relieve my muscle and joint pain. Try putting them in the bath a couple of times a week.

8. Make a super smoothie!

Making a super smoothie with all those good ingredients like spinach and kale will help to boost the system. Chia and flax seeds are also a great and easy way to add protein into your smoothies. Don’t forget spices and goji berries.

Have you tried any of these tips? What do you do when you get glutened?

The most important thing is to get back onto your gluten free diet to try to prevent further symptoms. If your symptoms are very severe or do not improve, speak to your GP. For more info, check out my FAQ section!

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If you liked this post you may like to read my post about Irritating things people say about coeliac disease or the post about my 5 year journey 



  1. 15th June 2018 / 11:30 am

    When I get glutened, and it happens from time tot time- I get immediate very severe symptoms as my body tries to expel the offender- at that point with severe cramping and terrible diarrhea I have to ride it though for about an hour. My symptoms are not subtle ..thanks for the suggestions

    • 17th June 2018 / 10:57 am

      Hello there, thanks for your comment! I am glad you find these suggestions useful. 🙂

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