Even the most careful person living gluten-free can make a mistake. Whether you are dealing with coeliac disease, non-coeliac gluten sensitivity, or severe intolerance, accidental exposure to gluten happens. One sauce, one crumb, one mislabeled item, and suddenly you are experiencing the familiar wave of symptoms: bloating, fatigue, nausea, or worse.
The good news? You are not alone, and there are clear steps you can take to manage the reaction and recover faster. If you have been glutened, this practical guide will walk you through what to do next, how to soothe your body, and how to avoid repeat episodes in the future.
1. Recognise the Symptoms Early
Your body is often the first to let you know when something is wrong. Symptoms of gluten exposure can appear within minutes or may take several hours.
Common signs include:
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Abdominal pain or bloating
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Diarrhoea or constipation
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Headaches or brain fog
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Joint pain
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Fatigue
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Skin rashes
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Mood changes
Some people feel flu-like, while others become extremely tired. Everyone reacts differently, and symptoms often vary depending on how much gluten was consumed.
The earlier you recognise these signs, the sooner you can start taking care of yourself.
2. Stop Eating Immediately and Review What You Ate
Once you suspect gluten exposure, stop eating straight away. Do not try to finish the meal or snack, even if it tastes fine or you are still hungry.
Go back and check:
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Product labels
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Restaurant menus
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Takeaway containers
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Any sauces or dressings used
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Shared cooking tools or appliances
Cross-contamination is a common source of accidental gluten. Even trace amounts from a shared toaster or chopping board can cause a reaction.
Identifying the source helps you avoid the same mistake next time, and lets you inform restaurants or brands that may need to change practices.
3. Stay Calm and Rest
Getting glutened is upsetting. But stress will not help and may even make your symptoms feel worse.
Find a quiet place to rest. Sit or lie down. Focus on breathing slowly and deeply. If you are out in public, excuse yourself if needed and try to get home or somewhere safe.
Listen to your body. If you feel tired, give yourself permission to stop what you are doing and rest.
Recovery takes time, and it is OK to slow down.
4. Hydrate and Flush It Out
Drink water. Lots of it.
Gluten can irritate your digestive system, and staying hydrated helps your body flush it through more efficiently. Water supports digestion and may ease headaches or dizziness caused by gluten exposure.
Some gentle options to support hydration and soothe your stomach:
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Peppermint tea (helps reduce cramping and gas)
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Ginger tea (eases nausea)
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Chamomile tea (calming for both stomach and mood)
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Coconut water (electrolyte support if symptoms involve diarrhoea)
Avoid caffeine, fizzy drinks, or sugary juices until your stomach feels more settled.
5. Soothe Your Stomach Naturally
If you are experiencing abdominal pain or cramping, try these home remedies:
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A warm water bottle or heat pack on your stomach
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Gentle belly massage in a circular motion
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Lying on your left side to encourage digestion
Stick to bland, soft, and gentle foods if you are able to eat again within the next 12 to 24 hours. Options include:
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Mashed potatoes
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Steamed vegetables
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Bananas
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White rice
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Plain gluten-free crackers
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Scrambled eggs
Avoid spicy, fatty, or high-fibre meals while your gut recovers.
6. Use a Food and Symptom Diary
Keep track of what you ate, what you felt, and when symptoms started. A simple notebook or phone app will do.
Make notes like:
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What was the suspected food or brand?
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What were the symptoms, and when did they appear?
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How long did symptoms last?
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What helped ease discomfort?
Over time, this diary can help you identify hidden gluten sources or risky restaurants. It is also useful to show to your GP or dietitian if your symptoms worsen or repeat.
7. Support Gut Healing Over the Next Few Days
Recovery from gluten exposure does not stop when symptoms fade. Your gut needs time to heal, especially if you have coeliac disease and the intestinal lining has been inflamed.
For the next few days:
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Focus on whole, anti-inflammatory foods like leafy greens, carrots, sweet potatoes, and berries
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Eat soft proteins such as chicken, tofu, or lentils
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Include fermented foods if tolerated: plain yoghurt, sauerkraut, or kefir
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Add extra fluids and light movement to encourage digestion
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Avoid alcohol, caffeine, and processed snacks during this time
Consider speaking to your healthcare provider about supplements like zinc, probiotics, or vitamin D if symptoms were severe.
8. Be Kind to Yourself Emotionally
Many people feel angry, anxious, or ashamed after getting glutened. You may blame yourself or feel let down by others.
These feelings are normal, but they do not help you recover. Remember:
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This happens to almost every person living gluten-free
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You are doing your best with the information available
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Mistakes are part of the learning process
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It is OK to step back and rest, both physically and mentally
Talk to a trusted friend, join a coeliac support group, or read stories from others who have experienced the same. You are not alone.
9. Plan Ahead for the Future
Once you are feeling better, take a moment to reflect on what happened and what you can do differently next time.
Some ideas:
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Update your list of safe restaurants or cafes
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Create a personal checklist before dining out or ordering takeaway
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Carry gluten-free snacks in your car, handbag, or work bag
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Keep translation cards on hand if travelling abroad
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Speak to hosts or organisers ahead of social events
Being proactive helps reduce the risk of future exposure and makes you feel more in control.
10. Know When to Call Your GP
Most gluten exposures pass with rest, hydration, and time. But in some cases, medical attention is needed.
Call your GP or seek help if:
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You are vomiting or have diarrhoea for more than 24 hours
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You cannot keep fluids down and are at risk of dehydration
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Your symptoms are unusually severe or last longer than 7 days
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You are experiencing chest pain, high fever, or confusion
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This was your first known reaction and you have not yet been tested for coeliac disease
If you are unsure, it is always best to ask a medical professional.
Final Thoughts: What to Do If You Got Glutened
Getting glutened can feel frustrating and painful. But it does not mean you have failed, and it does not mean you are alone.
By acting quickly, staying calm, and supporting your body with the right care, you can shorten recovery time and minimise symptoms. Tracking what happened will help you prevent future exposure. Most importantly, remember to treat yourself with kindness and patience.
Living gluten-free in a gluten-filled world is not always easy. But every time you bounce back, you build more knowledge, strength, and resilience.
Keep going. You are doing great.
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