What To Do if You Get Glutened

Having a condition that is diet-controlled is a blessing, but it can also be a curse. Even when you take all possible precautions, you can still deal with major consequences of unintended gluten ingestion. Fortunately, there are steps you can take to help the recovery process. Today I will be sharing my top six steps that we take in our home when we have been “glutened.”

Six steps to help when you’ve been glutened

1. Drink plenty of water.

A good rule of thumb is to drink roughly half your weight in ounces of water per day (with variables such as how active you are affecting the recommended amount). I would definitely recommend increasing the amount when you have been glutened.

2. Drink herbal teas and/or bone broth.

We have implemented this for the last six months, and it has made all the difference in the world. I feel like it helps recharge your system faster than anything else I have tried. Even when we haven’t been glutened, it’s such a good way to stay hydrated. As people with celiac, we tend to deal with a lot of gut issues, so keeping these on hand in the pantry is a great idea!

3. With your doctor’s OK, try essential oils.

I have to be honest, I wasn’t a believer in essential oils until I tried clove oil on my teething baby’s gums, and it was like magic. But I honestly thought that was a fluke. Until one night I watched my daughter toss and turn for hours on my bedroom floor in her sleep because she was glutened just hours before. She was in a deep sleep and had no idea that she was doing that. It broke my heart and I was desperate, so I decided to try a digestive oil blend that was deep in the back of a junk drawer. I pulled it out and applied a few drops to her stomach, and within a few minutes she stopped rolling around and laid peacefully through the rest of the night. Not all essential oils are created equal (we have found Digestzen from Doterra to work great), and mileage may very on whether they work at all from one person to the next. Be sure to speak with your doctor about whether this approach might work for you.


4. Eat easy-to-digest foods.

The “BRAT” diet is not just for the stomach flu — it can also be helpful when you are trying to calm an upset stomach after being glutened. The BRAT diet consists of bananas, rice, applesauce, and of (gluten-free) bread. It is also a great idea to eliminate other foods that you know you may be sensitive too. In our family, many of us are sensitive to dairy. If you’re like us, eliminating dairy for a time may be helpful. 

5. Sleep.

Rest, rest, and more rest! It is often hard to function or focus when you have been glutened. Your body is in attack mode, so it is important that you do your part and allow your body to rest as much as possible.

6. Hope.

Hope for a brighter tomorrow! This may sound near-impossible in the midst of feeling like you were hit by a train. But know that “One bad day does not mean you have a bad life… it’s just a bad day!” (Celiac Cutie). This is so true. Tomorrow is another day, and whatever got you down today — don’t let it get you down again. You got this!


I hope these six tips help on your journey to feeling better.

I know that it is hard to be positive when you don’t feel well, but perspective is everything. I am rooting for you — you are not alone in this celiac journey!

Want to learn more about steps to take if you’ve been glutened? Read “How to Speed Up Recovery After Gluten Exposure” and “Tips to Recover From Gluten Exposure.” 

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