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Glutened? 9 Steps to Speed up Recovery

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Let’s face it, if you have Celiac disease or need to avoid gluten for other reasons, chances are you’ve experienced what it’s like to get “glutened”. This 9 step protocol will help you recover and learn how to avoid this from happening in the future.

Symptoms of gluten exposure

Reading Time: 9 minutes

If you’ve ever been plagued by an accidental gluten exposure, you understand how frustrating it can be. You do everything you can to check the labels of your food, dine out carefully, and avoid cross contamination, yet you still get glutened. If you’ve experienced this, know that it happens to everyone who needs to avoid gluten at some point. This is how I’ve personally learned and how my clients learn as well.

Having witnessed the negative consequences of gluten firsthand in the clients I work with, I can confidently say that gluten should not be a part of most diets if you are struggling with GI distress and or an autoimmune condition. That being said, I want to be clear: gluten is not inherently bad. I’m talking specifically to those who suffer from a gluten allergy or sensitivity, Non-Celiac gluten sensitivity, or Celiac disease. If you’ve experienced unwanted symptoms after eating gluten, then I’m talking to you. When gluten acts as a toxin in the body, the underlying cause has to be addressed, not ignored. If not successfully treated, gluten has the opportunity to wreak havoc in our bodies–and even long term.


Gluten is a protein (from Gliadin) found in grains, like wheat, barley, and rye. Similar to it’s name, gluten acts as a glue by holding foods together. These important elastic properties make gluten essential for most traditional breads and baked goods. 

When a negative reaction to gluten occurs, Celiac disease, non-Celiac gluten sensitivity (NCGS), or a gluten sensitivity may be to blame. It’s important to understand the difference between the two and use functional testing to confirm a possible diagnosis.


Celiac disease occurs when gluten triggers the body to attack itself causing damage to the small intestine. Consequently, nutrients are poorly absorbed and may lead to nutritional deficiencies. Celiac sufferers must eliminate all gluten and gluten cross contamination from their diet immediately and indefinitely to avoid further health complications.

If you haven’t been diagnosed with Celiac disease, gluten is not necessarily safe. In America, Non-Celiac Gluten Sensitivity (NCGS) is extremely common and as a result, many experience gluten-related symptoms after ingestion. Although not a legitimate allergy, NCGS should be taken seriously because the symptoms and side effects of NCGS are similar to those of Celiac, if not even more severe in some cases. NCGS is what I see in about 70% of the clients I work with who have an autoimmune condition, such as Hashimotos.

  • Fatigue
  • Joint pain
  • Digestive issues such as bloating, GERD, gas, stomach pain, cramping, and indigestion
  • Depression or anxiety
  • Irregular menstrual periods
  • Skin rashes or acne
  • Seizures or migraines
  • Weight gain or weight loss 
  • Brain fog 
  • Malabsorption 
  • Nutritional deficiencies 

Due to the similarity in symptoms, it is important to get tested by a functional practitioner to determine if Celiac or NCGS is playing a role in your health. Nowadays you can blood test for Celiac disease, genetics, intestinal permeability, gluten intolerance and sensitivity, and small intestine inflammation. 

Whether you are allergic (IgE) or sensitive to gluten (IgA/IgG), avoiding gluten in your diet is a non-negotiable. While eliminating gluten completely may be challenging for some, it’s important to focus on the delicious and nutritious naturally gluten free whole foods that you can enjoy. Fill your diet with high quality meats, healthy fats, gluten-free grains and starches, and plenty of organic fruits and vegetables. Together, these foods can help support, heal, and fuel your body as it requires in order to thrive.


Despite making every effort to avoid gluten and being extremely careful, accidental gluten exposure is still possible. Being exposed to gluten due to accidental intake or cross contamination is more likely to occur in public places, like restaurants, schools, or even friend’s houses. 

Symptoms of an accidental (or intention gluten exposure) can last for days upon weeks, to even up to a month depending on the severity of your condition and how much you’ve been exposed to. How long you’ve been off gluten also plays a role in the symptoms you might experience after gluten exposure. 

  • Extreme fatigue and lethargy 
  • Brain fog 
  • Irritability and mood imbalances
  • Anxiety and depression
  • Nausea 
  • Diarrhea or vomiting 
  • Headaches 
  • Stomach pain or cramping 
  • Bloating and gas 
  • Joint pain and body aches 
How gluten affects your health and the symptoms that it can cause

If you think you’ve been “glutened,” the following action steps should be taken immediately to reduce the negative consequences and help your body recover faster. When started early, you can recover in less time and get back to feeling your best again.

Activated Charcoal 

Activated charcoal works by binding to the glutinous toxins and removing them from the body. To be most effective, activated charcoal should be consumed immediately after gluten exposure.

Hydration + Bone Broth

We all know water is essential to a healthy body, including it’s detoxification processes. While water helps the body detox, broth can soothe and repair damage in the gut lining. Together, water and bone broth are a dynamic duo. In fact, drinking plenty of water daily and consuming bone broth regularly can be beneficial for anyone- not just those who have been “glutened.” Aim for more than half your body weight in ounces (or around 2L for most healthy adults). If you experience vomiting or diarrhea, I would also suggest adding pure electrolytes to your water. Bone broth naturally contains electrolytes and minerals, which is why it is a top choice after exposure.

Tummy Soothers

In addition to hydration, I also recommend upping your herbal tea intake after getting glutened. Not only will this improve your overall hydration, but will also provide gut healing benefits from herbs and functional foods such as decreasing inflammation in the gut. The irritation in your digestive tract from the gluten exposure you’ve experienced often causes spasms that can lead to pain and diarrhea. Anti-spasmodic herbs will assist in decreasing these symptoms. 

Opt for homemade teas or high quality packaged tea bags whenever possible. My personal favorites after getting glutened include adding fresh peppermint, turmeric, fennel, and or ginger to warm water and sipping throughout the day. These specific herbal blends for gut health are free of the common contaminants found in tea and proven to protect the mucous lining of the gastrointestinal tract from further damage. 

Rest & Sleep 

It takes extra work for your body to heal. Listen to the cues your body is giving you and schedule rest. This should really be #1 on the list. When you are exposed to a toxin, like gluten, your body works vigorously to get rid of the pathogen. Prioritizing rest and sleep is one of the best ways to let your body naturally heal as quickly as possible. This might look like going to bed earlier, sleeping in longer, and taking a nap or two throughout the day. If possible, take a day off from work so you can really maximize your body’s ability to recover. 

While you are resting, consider adding heat to your abdomen. Heat is extremely soothing when you’re experiencing pain anywhere in your body and this is definitely the case for your digestive system too. A great way to apply heat to your abdomen after getting glutened is using a heating pad, blanket, or a hot water bottle. Apply the hot water bottle to your abdomen for 10-20 minutes as needed to soothe and relax your pain and body. 

Grab your heating pad or hot water bottle, a cozy blanket, a cup of your favorite tummy tea or bone broth, and relax in your bed while reading your favorite book or watching a movie. Does it get any better than that!? I encourage you to use this time of rest to your advantage and don’t try to fight it! 

Reset & Reboot 

Digestive rest is one of the most effective methods that will help you feel your best again is less time. I recommend a quick 7-day reset and reboot that will not only help you calm the digestive system from the heavy burden of gluten, but it will also speed up the healing time with Phase 1 and Phase 2 liver detoxification to help you recover quickly so that you can feel your best again in less than 1 week. This is why I created my Gut Reset & Reboot program to help anyone who might need help in this area. It is one of my favorite programs and is the same system I use for myself and clients during a set back or just to optimize and sustain gut health at the change of every season. You can learn more about the Gut Reset & Reboot here, and get on the waitlist for the next time we run it LIVE! 

Epsom Salt Baths

Epsom salt is made up of magnesium and sulfate. Magnesium helps the body detoxify and sulfate strengthens the digestive tract. Both of these natural substances aid the body in recovery after gluten exposure. Epsom salt baths are an excellent way to relax before bed and prepare the body for optimal sleep. I like this detox sea soak here by Primally Pure.

Glutathione Support 

Glutaclear by Metagenics combines several potent ingredients to increase glutathione in the body. Glutathione works by helping the liver detox toxins and supports antioxidant processes. When exposed to gluten, glutathione strengthens the body’s ability to detox and heal. 

Digestive Enzyme Support 

Digestive enzymes break down food in the digestive tract. Without adequate enzymes available, food is poorly digested. Supplementing with enzymes, during or after a gluten exposure, helps the body gain the upper hand. Enzymes work to break down the glutinous proteins before they enter the gut.  

Extra Supplemental Glutamine Powder

Glutatgenics, by Metagenics, is a powder supplement composed of 3 powerful ingredients: glutamine, DGL, and aloe gel. All of these compounds are known to soothe and heal the digestive tract, which is essential during an accidental gluten exposure. This effective powder works to strengthen the gut lining and boost immune function. 

In case of accidental exposure, I recommend keeping the following supplements on hand at all times: activated charcoal, digestive enzymes, GlutaClear, and/or Glutagenics. Work with your functional practitioner for specific intake and if this protocol is right for you. After all, if you are allergic or sensitive to gluten, being “glutened” is an experience we all want to avoid. 

Below is a list to help you avoid gluten cross contamination and how to create a healthy and sustainable gluten free lifestyle. 


Gluten exposure can be incredibly frustrating and often come with feelings of guilt and blame. Try to be kind to yourself and give yourself grace as you release those feelings. You have to be so diligent about your food intake every single day and sometimes mistakes happen that are out of your control. Know that it’s OKAY.

Do the best you can and remember that this is a lifelong journey, and one that you will learn and improve on through experience. Even if that experience is by getting glutened and learning how to navigate a setback. I’ve been there plenty of times, and I am sure you will too! 

I’d love to hear your thoughts and experience! And if you aren’t sure if you have a gluten intolerance, sensitivity, or even Celiac, I would highly recommend seeking out professional support to test and not guess so that you can currently make the right interventions to improve your life and health.

I focus on autoimmune conditions like Celiac disease and digestive health in my practice because I recognize that a lot of people are suffering with digestive issues and I know there are natural solutions that can help once we get to the root cause. Please don’t suffer without the proper support any longer. Visit our contact page to get in touch or check out our personalized functional medicine programs here to learn more about how my team and I can help you get your health and life back. 

Do you follow a gluten-free diet? If so, what is your go-to protocol after being “glutened?” 

supplements to help with accidental gluten exposure and cross contamination.

Disclaimer: Please consult with your doctor and/or nutrition professional before starting any of the supplements listed above. These statements are not approved by the FDA. Personalized supplementation protocols are the best way to ensure regimens are the right fit for you. The results presented here are individual and are not promised to be the exact results you’ll get.

  1. MaryJo Bielecki says:

    I am going to ask my endocrinologist who I see this week if I can be tested for celiac disease. I have had Hashimoto immune deficiency since I was in my twenties…in my seventies now….I totally fit in with the way I feel all the time all the time.
    I was tested decades ago, but perhaps a new test will help me out now.

    Thank you…this posted was so helpful.
    Much gratitude,

    • Nikki Yelton says:

      Hi Mary, I’m so glad to hear that you are taking the next step and getting proper testing! Celiac and NCGS can be really difficult to diagnose which is why proper testing is so key. Thank you for sharing with me and so glad this was helpful!! 🙂

  2. Michelle Domonkos says:

    Awesome tips Nikki! Saving this post for next time I get glutened, which is hopefully a long time away!

  3. Oswynn says:

    Oof. Accidentally glutened for the first time since diagnosed a year ago. Supplements not in the budget now, I’m a single mom trying to figure out how to use my education following an injury. Normally I would be enthusiastic about a heating pad, but it’s summer in the desert at over 110F almost every day this week. I know it’ll pass, but in the meantime, if anyone is looking for the pity party, it’s at my house. Lol

    • Nikki Yelton says:

      Aw hi there and I’m so sorry you were glutened. Been there myself so many times. It looks like I missed this awhile back so I’m sure you are feeling better by now. It happens and this is sometimes a good thing because it is how we learn along the journey. Now you are more equipped and careful! Glad you were able to apply some of these tips 🙂

  4. Velia Vega says:

    Please help.
    I’ve never had this bad of a reaction. It will not go away at all. I’ve been throwing up, chest and gut pains and can not eat anything at all. It’s been about a week. I tried so many things and nothing is helping. I missed work for a week n I’m dreading it because I do not feel even a little better. Any suggestions.

    • Nikki Yelton says:

      Velia, I am so so sorry to hear you’ve had a setback and are experiencing these symptoms of getting glutened. I’ve been there too. Do you know how much gluten you’ve been exposed to? Also, if you have a GI this would probably be a good time to seek support and rule out anything else that could potentially be going on! Keep us posted!

  5. Deb D says:

    I started realizing I was glutened (25 year celiac) Tuesday night. It’s Thursday. I get severe body aches head to toe. It’s unbearable. It feels like severe flu. I have to take 800mg ibuprofen and 1000mg Tylenol every four hours, switching between the two. I took a five hour nap Wednesday. Woke up, drank lots of herbal tea and took a two hour hot bath, with 2 cups epson salts. Yes I kept filling the tub. I didn’t get out until I felt better. I’ve never tried an epson salts bath with gluten poisoning. I’m 75% on the mend and it’s Thursday. Usually it can take up to two weeks until I feel better. So I googled what I did and found your article. Thank you for writing it. I’ll try the other things you suggested.

    • Nikki Yelton says:

      Hi Deb wow I am so glad you were able to piece this together (sometimes that is the hardest part) and feeling so thrilled you stumbled upon this article in your search. I’ve definitely been here too and it can be so hard. It sounds like you are already making progress and doing great. Will be thinking of you, please let us know how you do!

  6. Pamela says:

    Ginally realized it was GLUTEN..after decades of misery with a myriad of symptoms… bone pain, occasional difficulty with breathing, mild headaches ,occasional peripheral neuropathy, severe chronic fatigue, occasional pain in upper abdomen solar plexus area, memory loss…no routine bloodwork showed anythingwrong no infections…I was fobbed off saying it was allergies, NOW after getting ANA blood work after being sent to a rheumatologist because of bone pain and losing height i tested strong positive for several extreme autoimmune issues including with liver and thyroid, systemic sclerosis…stopped gluten like extreme decontamination this week and already feeling better…my guess IS UNDIAGNOSED CELIAC DISEASE. For all the doctor bills…andshame of being treated like a crazy hypochondriac…I have no words but I AM FREE…GF FINALLY THANK GOD!!! now to heal…my doctors appointment to discuss blood test results is in a few weeks… hope the
    Celiac damage hasn’t ruined my chances of recovery…as I started wasting severely early this spring no hormone problems so it was a mystery…why aren’t people more aware of Celiac? I thought suck it up and live with these mystery allergies..but I didn’t realize these are not simple allergies…it causes extreme damage over time… I can’t even breathe organic flour dust or its a sore throat… a lifetime of classic celiac symptoms and damage…why?…the medical industry wants to make money from liver transplants, treating MS, cancers etc. instead of diagnosing the celiac disease that causes them..
    now g. free…picking up the pieces at 53.

    • Nikki Yelton says:

      Wow Pamela what a journey!! I can totally relate to so much of this too! I am really happy you finally got to that place and discovered what was going on that whole time. And how amazing that you are already feeling better off gluten, this is fantastic! I am so happy for you that you are doing it and would love to hear how you are feeling as your continue on this journey! I wish so much testing was more proactive. This is THE reason I got into this field. After being a victim of this myself, I really didn’t want anyone else to have to battle this like I did. I feel ALL this…sending a big hug! And cheering you on because you are doing so awesome! 🙂

  7. Em says:

    A surprising number of foods that carry the GF label are no longer gluten free. In the last several months, I have been “glutened” several times by foods that used to be safe. I’ve seen various known gluten carriers in the ingredients lists on foods bearing the GF symbol. So, the GF certification label can’t always be trusted. (It doesn’t help that the GF Foundation added General Mills as a supporter.)

    • Nikki Yelton says:

      this is unfortunately true and really discouraging. the labeling for “gluten free” has changed over the years and unfortunately the PPM of gluten can be over the threshold which does make it very hard for those with Celiac and NCGS. I am really hoping this changes soon. To be safe, I try to stick to GF foods labeled that are made in a dedicated facility. I think it is also worth visiting a brands website and looking at their FACTS section or even contacting customer support. I have personally experienced getting glutened due to this reason and have clients who have been in the same boat too. It is a learning process and we truly have to be our own health advocate nowadays. Thanks for the comment!

  8. Dee says:

    Just got hit this afternoon, first time in 15 months. Diagnosed in 2009, and definitely have permanent intestinal damage. Suffering through my first 72 hours which is always the worst. Just seeing if anything new has happened in how to deal during and after the sloughing off and the regrowth begins. What you’ve listed is pretty much what I’ve been doing for the last fifteen years. I don’t blame anybody, this just happens. I have a good idea of how it happened and a renewed vow of trying to not repeat. Chin up, and thank you.

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"When it comes to balancing our body, healing the gut, reversing autoimmunity, and achieving optimal health—we are a lot like a car that won’t run right. In order to fix the problem once and for all instead of relying on jumper cables, we must get underneath the hood, run the diagnostics, and replace the battery so that it runs good as new."

-Nikki Yelton, RD

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You don’t have to settle for just getting by and hoping tomorrow is a better day. We both know you are a woman who deserves better and are made for so. much. more.

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