Been Glutened?

🫢 What to do If You've Been Glutened

We’ve all had that moment - a dinner out, a friend's house, or a party where something wasn't quite right. Later, the symptoms kick in, and you realise... you've been glutened.

Sometimes it's obvious, other times it creeps up days later. While there's no miracle cure for gluten exposure, there are ways to ease the symptoms and help your body recover.

❗ Important to remember: Even if you don't feel ill after gluten exposure (known as being a 'silent coeliac'), gluten is still damaging your gut. Avoiding gluten isn't just about avoiding discomfort - it's protecting your long-term health.

🤮 Common Symptoms of Gluten Exposure

Everyone reacts differently, but some of the most reported symptoms include:

• Vomiting or diarrhoea
• Headaches and migraines
• Bloating or stomach cramps
• Constipation
• Brain fog
• Extreme fatigue
• Body aches
• Anxiety or low mood
• Skin rashes

Even just one of two symptoms can wipe you out so here's some tips on how to care for yourself during recovery. Remember, that this is a list to aid the symptoms of being glutened and not the treatment for coeliac disease; the only cure for coeliac disease is to stick to a strict gluten free diet.

👉🏽 You can read more about the symptoms of coeliac disease here.

💦 Hydrate, Hydrate, Hydrate

Flush that gluten out! Drinking plenty of fluids and keeping hydrated when you’ve been glutened is so important to help restore your body back to full strength, especially if you've had vomiting or diarrhoea.

• Drink at least 2 litres of water
• Rehydrate with electrolytes drinks
• Avoid caffeine and fizzy drinks
• Sip herbal teas (see below!)

💤 Rest & Recover

Your body needs downtime - like when you have a bug, the flu or a raging hangover...

• Nap, lie down, sleep in if you can
• Watch your favourite shows or read a book
• Take time off school/work or work from home if possible
• Let your body lead - no pressure

🔥 Heat for Relief

Warmth can help sooth cramping muscles and general aches:

• Use a hot water bottle of wheat bag on your tummy (just don't take a nibble)
• Try a heated blanket or take a warm bath
• Let the heat work its magic and relax tense areas

🍵 Herbal Teas for Healing

A go-to for many, herbal teas can offer digestive comfort:

• Peppermint tea - Soothes bloating and nausea
• Ginger tea - Aids digestion and eases inflammation
• Fennel tea - Relieves gas and supports gut health
• Chamomile tea - Calms the stomach and aids sleep

Or, keep it simple with hot water and lemon.

💊 Helpful Medication

Over-the-counter remedies can ease symptoms - but always check with a specialist first. Some helpful options include:

• Paracetamol - For pain, fever, or inflammation
• Buscopan - For stomach cramps
• Peppermint oil tablets - For bloating and cramps
• Probiotics - To support gut bacteria
• Bonjela or salt rinses - If you get mouth ulcers

🍚 Eat Simple

You may not have much appetite - that's okay. Start slow. Experts would normally advise a light, low fibre diet until symptoms have improved:

• White toast
• Crackers
• Rice cakes
• Eggs
• Rice
• Potato
• Chicken
• White fish
• Soups

⌛ Know That It Will Pass

As awful as you feel now, this will pass. Most people feel back to normal in a few days - so be kind to yourself and take the time you need.

Need distractions? Let us know - we'll send you Netflix binge lists for the perfect duvet day.

💓 Don’t Be Hard on Yourself

Whether it was a mystery gluten crumb or a restaurant mishap - gluten exposure happens. Blaming yourself only makes recovery harder. Instead, reflect, learn, and move forward. You've got this!

❓ Could It Have Been Prevented?

Living gluten free takes vigilance. Here are a few prevention tips to keep in mind:

🍽️ Eating Out

Always inform your server of your gluten intolerance/coeliac disease - even if you've eaten there before. Menus and processes change!

👉🏽 Click here for help on how to communicate your dietary requirements when eating out

👨🏼‍👩🏾‍👧🏽‍👦🏼 Friends & Family Meals

Gently remind others about cross-contamination and unexpected sources of gluten like:

• Stock cubes, soy sauce, seasonings
• Marinades, processed meats, and drinks
• Butter/spreads touched with glutened knives

👉🏽 Read all about what foods you need to avoid and which are safe here

🔎 Check Ingredients - Every Time

Even trusted products can change ingredients. Always read labels before buying or using.

👉🏽 Check out our guides on shopping and label reading

🧼 Kitchen Hygiene

If you live with gluten eaters:

• User separate toasters and chopping boards
• Keep gluten and gluten free foods separate
• Clean surfaces and appliances carefully
• Avoid shared spreads like butter or jam

👉🏽 Read more about managing cross-contamination at home

👶🏻 If You Have Children

Be extra mindful if your kids eat gluten - a stray crumb or taste test can cause a reaction before you even realise.

🗣️ Speak to Your Community

One of the best things about the gluten free world? The support. Whether you connect through social media, local meet-ups, or gluten free food festivals, there's always someone who gets it.

We're always here for advice, a laugh, or to just say "urgh, same" - so don't hesitate to reach out! 💗