What Can You Do if You Accidentally Eat Gluten?

When you have been accidentally “glutened,” knowing what to do can help you recover much sooner. Always be prepared ahead of time with a few simple remedies, and you will feel better and heal faster. In this article, I hope to share with you some of the things that I have used over the years and also some that have been shared with me by others.

No two of us have precisely the same reactions to ingesting gluten, so the remedies here are based on the symptoms you may be experiencing. Quite often, the same basic symptoms appear for you each time this happens, depending on the amount of gluten. Get to know your body and how it reacts. This can help you know what to do right away. The sooner you take remedial steps, the sooner you will be as right as rain again.

When a little gluten sneaks its way into your tummy… This kind of feeling bad is not ‘just in your head’ as many of us have been told along the way, but it often helps to keep a positive attitude and think of things in a lighthearted way, all along taking a few simple remedies to help you feel better fast.

1. Drink Mint and Ginger Tea… sleep it off,
2. Sip Bone Broth and take Vitamin C.
3. Take a whole bunch of funny stories and digest them fully.
4. Crush up cartons of laughter and stir with other people.
5. Go for a walk in the moonlight
6. Have a cat sit on your lap
7. Read a book to a child
8. Give someone you love a big hug.
9. Bake some gluten-free cookies and eat them all…

This Article Contains a number of ‘Feel Better’ Recipes,
please scroll down.

Steps to feeling better as soon as possible!
Pamper yourself a little.

• Take note of how you usually feel when you have not been “glutened.”
• There are telltale signs that can alert you right away that you have been “glutened.”
• Learn to discover what these are for you, so you can do something to shorten your downtime as soon as possible. For me, it is a pain in my big toe. Or my fingers start swelling up, followed by other unmentionables. See some recipes for remedies below.
• Be prepared with ideas about how you can cope with your particular symptoms. Different people have different symptoms that need to be treated individually.
• Remember what soothed you as a child. For me, it was my mom’s homemade soup. For others, it is cold applesauce or dry gluten-free toast. Sometimes you need something delicious that you cannot eat at that moment to look forward to; it will pass.

 Pretty soon, you will feel like yourself again!

As careful as you are, being unintentionally “glutened” happens to all of us sometimes. Gluten is just everywhere, and unless you live in a bubble, there will be those times when you eat something, and unbeknownst to you, there was hidden gluten in there somewhere! Don’t beat yourself up. Just take care of the symptoms. You may also feel agitated or cranky, so remember to also be deliberately kind to others. They don’t realize how bad you are feeling. No one knows but yourself.

Whether you are new to the gluten-free life or have lived it for some time, I hope you will find some suggestions here that will help you. Remedies are based on varying symptoms. Also, here are some of the tell-tale signs experienced by myself and others that will help you understand what you are going through.

Your symptoms can vary if you are either Gluten-Sensitive or a Celiac.

There is a great deal of information about Celiac people based on years of research. Celiac disease can be tested so that you know conclusively if you have celiac disease. In another article on this site, I give a more extensive explanation of the two conditions. Gluten Sensitive or Gluten Intolerant are both terms used to basically describe the same thing. If you are Gluten Sensitive, there is no medical test that can say conclusively that this is the problem, hence why so many people suffer far too long before getting the right help and diet. The symptoms can be less severe than Celiac, and symptoms can vary greatly from person to person, but in the long term, the damage to the body over time, studies have shown, to be similar.

There is no definitive test for Gluten Sensitivity other than an elimination diet.

Because there is no test for Gluten Sensitivity, as a last resort to find out why they are experiencing certain symptoms, a doctor advises going off gluten for a month or so to see if they feel better. Often within only two weeks, symptoms subside.

Because many people have widely varying reactions to ingesting gluten, it can take a long time for doctors to discover what is actually causing their distress.

How much gluten is enough to cause a reaction?

Even a small amount of gluten ingested can cause symptoms and affect how you feel. I attended a lecture many years ago, and the speaker, who was a doctor who specialized in gastrointestinal problems, stated that as much as a quarter teaspoon is enough to set off a chain of reactions. Of course, it all starts in the digestive tract. Then as the gluten goes through the gut, it often triggers responses elsewhere in the body.

The Gut is like another brain.

Some people experience brain fog or mood changes as soon as thirty minutes after eating gluten. When gluten escapes a leaky gut into the bloodstream, it also can enter the brain. Symptoms can happen as fast as within twenty or thirty minutes, or it can take a few hours or a day before you start to notice that you have been glutened.

What are some of the symptoms of being ‘Glutened’?

• Symptoms can include joint pain, bloating, and body swelling.
• Abdominal distress accompanied by stomach ache and/or diarrhea or constipation.
• Symptoms can also be extreme fatigue, nausea, cramps, vomiting, and headaches.
• Brain Fog, lethargy, uncharacteristic mood swings, depression, and even unreasonable anger.

What is Asymptomatic Celiac or Gluten Sensitivity?

You should also be aware that some people are asymptomatic. In other words, they don’t experience any symptoms for a long period of time. It is when they experience some other problem that it is realized that the issue all along was a gluten intolerance or celiac disease.

How long does it take to get used to the diet?

It can take a couple of years on a gluten-free diet before you stop feeling deprived and want to cheat.

I remember the first Thanksgiving after going gluten-free. I would have given anything for a piece of pumpkin pie! But as they say, “necessity is the mother of invention” it was right then that I determined I would find a way to bake good-tasting gluten-free foods. STARTING WITH PUMPKIN PIE!

Some people have a lot of willpower, but not me. I was only able to stick to a gluten-free diet and avoid the bad feelings once I could say to myself, “I will go home and make that!” In my photography career at the time, I attended a lot of banquet-type functions. Seeing all of those goodies that I could not even taste was very difficult indeed!

The last time I actually ate something with gluten in it knowingly was a long time ago now. However, as careful as I am, being glutened unintentionally does happen on occasion. So, I have learned how to deal with it quickly and get feeling better as soon as possible. 

It is not such a bad diet once you get used to it. Since going without gluten means you feel good most of the time, you realize you would rather feel good instead of eating gluten-containing foods. There are moments you can feel deprived and wish you could have that delicious-looking something that others are eating, but it does get easier. As mentioned, I started to make a turnaround when I told myself, “Just go home and make a gluten-free version!”

Take things in stride. You just live life differently now. No, it is not funny!
But it sure does help to have a sense of humor…

Always consult your own physician for treatment advice.

The remedies given here are from personal experience only. Mostly it takes time to get over being accidentally glutened. Once you start to recognize the signs, you learn what helps you in particular. Everyone’s experience is slightly different.

Here is a list of Recommendations and Recipes that can help you feel better after being “Unintentionally Glutened” or Accidentally ingesting gluten.

General tips to help you heal and make you feel better.

• An electric heating pad can help ease aches and pains.
• Sometimes you need to take a painkiller like Tylenol for the aches and pains in the early stages. However, try to avoid these if you can since they are hard on digestion and the bowels. They can actually slow the healing process if used over a longer time.
• Ginger Tea is a good natural remedy since ginger is a natural pain reliever and anti-inflammatory. See the recipe below.
• A couple of drops of Oil of Peppermint can help relieve nausea.
• Tapioca Tea can help relieve nausea
• Drink plenty of water to flush out your system.
• Add electrolytes to the water to replenish those lost through vomiting or diarrhea. It is a good idea to keep some powdered electrolytes available from a pharmacy on hand so you can add these to the water any time you find yourself in this situation. (In short, Electrolytes regulate the fluid levels in your body. Keep your body a balance of acid and alkaline for optimum health, help regulate the heart and muscle contractions, help replenish tissues, assist blood clotting, and transmit signals between cells. Becoming dehydrated can decrease the presence of electrolytes. )

Cucumber and Lemon Water Infusion Recipe:

Cut up cucumber and lemon slices and infuse (soak for about 20 minutes) in a pitcher of filtered water. Pour yourself a glass as desired.

Cucumbers contain antioxidants, including flavonoids and tannins, as well as the following minerals. Vitamin C; Vitamin K; Magnesium; Potassium; and Manganese. Lemons contain vitamin C and restore pH balance.

Ginger and Lemon Peel Infusion Recipe:

Cut up slices of peeled ginger root. Keep slices of ginger in the freezer to use as needed. With a potato peeler, peel off a couple of slices of lemon zest. Place in a mug and pour boiling water over the ginger and lemon. Let sit for a few minutes and sip warm.

Recipe Link to Cinnamon Rice Pudding with Maple Syrup and Whipped Cream

Herbal Teas that help calm the system

• Peppermint Tea helps alleviate gas, bloating, stomach cramps, and nausea. Use sprigs of fresh peppermint in hot water for the best remedy. Or you can use already prepared peppermint tea bags.  Alternatively, an age-old remedy for settling the stomach is a few drops of Essence-of-Peppermint, added to water, which you can obtain from the druggist.
• Chamomile Tea has a naturally calming effect and is mild tasting. 
• Fennel Tea – Pour boiling water over Fennel Seeds and let steep for fifteen minutes.
  Fennel Seeds contain Vitamin A; Vitamin C;     Calcium; Iron; Vitamin D; Vitamin B-6; Cobalamin, and Magnesium.
• Ginger Tea is made from freshly grated or slices of frozen ginger in boiling water. Add natural organic honey, maple syrup, xylitol, or coconut sugar to sweeten. You can also use dried ginger in a pinch. Ginger Root is a natural pain reliever, soothing and warming to the body. It calms nausea, has anti-inflammatory properties, helps lower blood sugar, relieves indigestion, helps lower ‘bad’ cholesterol, is said to be a ‘brain’ food, helps fight infection due to its somewhat anti-bacterial properties, helps lower blood pressure, antiplatelet aggregation, chemo-preventive, antioxidant, and hypoglycemic properties.
• Another way to keep some Ginger on Hand –
  I like to grind up a couple of large ginger roots in a small amount of water in a Ninja Blender. I then strain the juice from the pulp and freeze it in an ice cube container for use at any time. You can also peel fresh ginger, slice it very thin, and freeze the slices. This way, you have some on hand whenever you need it. Great in many recipes as well.
• Flax Seed Tea. Flax seeds are a source of antioxidants, protein, lignans, and an essential fatty acid, alpha-linolenic acid, also known as ALA or omega-3. Ground flax seeds are high in fiber. Ground flax seeds must be refrigerated as the oils will become rancid.
• How to Make Flax Seed Tea. In a glass jar with a tight-fitting lid, such as is used for canning fruits such as Ball, or Mason Jars, place 4 or 5 tablespoons of whole flax seeds. Add boiling water and let sit for a few hours or overnight. Refrigerate for not more than 3 or 4 days to keep fresh. You can also boil flax seeds for about 15 minutes, strain them, and save the “Goop.” You may freeze the”Goop” in ice cube containers and use them as needed. Pour out 1/4 cup of the strained liquid into a mug or cup and add boiling water to heat. Add the sweetener of your choice, or drink plain. The gelatinous consistency of the flax helps your digestion. Another use for Flax Seed “Goop” is as an egg substitute in baking.
• Iron Tea – Boost your iron and have a hot soothing drink at the same time. Just put a teaspoonful of Blackstrap Molasses in a cupful of hot steaming water and sip.
• Fiber Digest Chia Drink – Put a teaspoonful of Chia Seeds in a cup of hot water. Let them sit until jelly-like balls form, from 15 minutes to an hour. Take plain or with a bit of fruit juice—a good nourishing fiber drink.
• Tapioca Tea can help relieve symptoms of an upset stomach. To ways to make Tapioca Tea are:
  1. Simmer 1 tablespoon of Tapioca Pearls in 2 cups of water until the tapioca swells up.
  2. Place a small amount of Tapioca Flour in a large mug. Add a little cold water to blend. Pour boiling water on top to fill the mug. Sip the tea slowly. See the recipe below.

TIP: Remember, you need more vitamins on a gluten-free diet, especially in the beginning stages or when you are feeling low. Find a good gluten-free vitamin and mineral supplement. Pay special attention to the B vitamins.

Treatments for Constipation Symptoms

• Drink a large glass of room-temperature prune juice.
• Stewed Prunes. Dried plums are well known for helping aid constipation.
• How to Make Stewed Prunes: Place prunes (with pits removed if possible) and cover them with cold water. Bring the prunes to a boil for about 1 minute. Cover, turn the stove off, and let sit for an hour or so. Or you can simmer for ten minutes. Adding a teaspoon of cinnamon or a slice or two of fresh lemon (or both) will add a delicious flavor twist.
• Eat Four Majoul Dates every evening for a week. This normalizes the bowels. Remove the stone and place a little cream cheese in the middle, and the dates make a great dessert. Majoul Dates are said not to increase your blood sugar too radically.
• Chia Seeds: In a cup of hot water, place 1 teaspoon of whole Chia Seeds. Let stand until the seeds are like little gelatin-like balls. It takes about a half-hour. Drink a cupful once a day.
• Tinned pears (drained). This remedy helps some people and not others. Pears offer very gentle help.
• Fresh peaches, plums, pears, and other fresh fruits also help when available in season.
• Add some Psyllium Husk fiber to prune or other fruit juice to speed elimination. Psyllium Fiber will add more fiber to your diet. You must drink plenty of water or other fluids when taking Psyllium Husk Fiber. There are numerous grades or ‘meshes’ as they are called. I like to get the finest mesh possible.
• Hulled Hemp Seed can help to ease constipation in a gentle manner.
• Castor Oil. A spoonful of castor oil is an old-fashioned remedy, best saved for extreme situations. It is awful to taste, but if you have some flavorful liquid to drink immediately afterward as it takes away the taste. This treatment should work within a couple of hours or so.
• Castor Oil Packs – Another way to use castor oil with gentle, soothing results is to rub a tablespoon or two on your stomach. Cover with a flannel cloth or towel. Place a hot water bottle or heating pad on top of the cloth and lie down for about an hour to let the castor oil soak in and gently ease your tummy.
• Always take a good digestive strain of Acidopholus Lactobaccilius after any laxative treatment. Often in less severe cases, this is the best first option to take. There are many different kinds with billions of strains. Some are also chewable. It is often best to take these with some fruit for extra efficacy.
• Enemas or Colonics – Use only as a periodic urgent treatment. Make sure to take
  Acidophilus Lactobacillus afterward to restore the natural flora and fauna in your gut.
• Laxatives – These can also be used on occasion, but it is better to try the natural remedies first so that your body does not become dependent on them.
• Train yourself to ‘move your bowels’ in the mornings. Over time, if you take the prunes etc., or Acidopholus Lactobaccilius in the evening, this helps train your system.

Make Porridge to add both fiber and a soothing warm gruel to help ease the digestive tract:

Cereal and Porridge Suggestions:

• Cold Seed Cereals. A cereal made from a couple of tablespoons each of Hemp Hearts, Ground Flax Seed and Chia Seed mixed in a bowl with a little honey and yogurt is a nice cereal that is fast and easy to make. You can also add ground Sesame Seed if you prefer.

Nuts, Seeds and Dried or Fresh Fruit Based Cereals you can put together yourself

• Nuts
• Macadamia Nuts
• Raw Cashews
• Almonds
• Walnuts
• Pecans
• Nut Butters such as Peanut, Cashew, etc.

• Seeds
• Chia Seeds – can be eaten without grinding. Best soaked in a little water so they form gelatinous balls that are easier to digest.
• Hemp Seed
• Flax Seeds – must be ground
• Sesame Seeds – a small amount can be ingested whole, but these are the best ground for cereal. Sesame seeds are high in protein.
• Shelled Pumpkin or Squash Seeds

• Dried Fruit
• Dried Banana pieces
• Prunes
• Raisins
• Dried Apples
• Dried Mangoes
• Dried Pears
• Dried Blueberries
• Cranberries
• Apricots – Organic apricots have a dark appearance but are quite tasty. There is also a sour apricot for variety.
• Medjool Dates
• Goji Berries

• Fresh Fruit
• Strawberries
• Blueberries
• Raspberries
• Mango slices
• Peaches, Apricots and more to your liking.

• Other Additions
• A dash of Nutmeg
• Cinnamon
• Raw Sugar
• Honey
• Maple Syrup
• Milk, Yogurt, or Tree Nut kinds of milk
• Almost anything goes, mix and match and find your favorite combinations of ingredients that are readily available where you live.

• Gluten-Free Commercially Processed Cereals, such as Gluten Free Rice Krispies, Arrowhead Mills Maple Buckwheat Flakes Cereal, and others.

Cooked Porridge

• Red Quinoa Porridge. To cook red quinoa use 1 part quinoa to 2 and a half parts water. A dash of salt. Use cold water and bring to a boil. Simmer 2 minutes, cover and let stand until the quinoa puffs up and shows its little white tendrils. The water will be evaporated. This is not a mushy porridge. Add a little butter and it makes a nice breakfast. This can also be cooked and stored in the fridge to be used as an addition to other meals, cereals or salads. I like the taste of Red Quinoa better than the white, you decide.
• Oatmeal Porridge. ONLY OATS PROCESSED IN A GLUTEN FREE FACILITY. There are now a number of brands of Gluten-Free Oats, both in the full flake and quick-cooking types as well as a new Instant Gluten-Free Oatmeal.
• Can all Celiac and Gluten Sensitive People eat Oats? The answer is NO… even when they are processed properly many of us cannot tolerate oats, or for some like myself, only a little once in a while as a treat.
• Cook Oatmeal Porridge according to the instructions on the particular package. A quick method is:
• Oatmeal Porridge Recipe: 1 Cup of Oats, 2 cups cold water, dash salt. Bring to a boil, stirring all the while. Simmer for 5 minutes. Makes several servings. You can keep precooked oatmeal in the fridge and reheat as desired. Add brown sugar, milk or cream. Or add butter and salt. Add fresh, frozen or dried fruits, nuts, etc.
• Trina’s Aztec Harvest Blend Mix #4 (see cookbook) makes a great hot porridge in under three minutes.
• Rice Porridge has been a known tummy soother for eons. To make rice porridge from any type of rice. Use: 1 part rice to 6 parts water. Salt to taste. Cook slowly stirring occasionally until rice is soft. Eat as a gruel alone, or with other foods mixed in to add taste. Use a hand blender to create a smooth Congee-type gruel as desired.
• Rice served with lentils is a complete and easy to digest protein. Red lentils are easy to cook. Just rinse, soak, cook. The water ratio is 1 part red lentils to 2 parts water.

Give yourself time to heal.

If you are new to a gluten-free diet, your body may have some serious healing to do. Give yourself time. Relapses can happen even if you have not ingested gluten for some time. Just be patient with yourself. It can take up to two years for damage done to heal.

When first changing your diet to all gluten-free eating, it can take some people quite a while to start feeling better. The body can also start to cleanse itself and the process can be uncomfortable.

A person I know was in such pain in the beginning due to a cleanse-like period that they could only walk a small step at a time. Actually, what helped start them on the road to recovery was a series of Colonic Treatments. Colonics should only be a short-term solution.

More About Lactobacillus Acidophilus and/or Probiotics

Probiotics are different strains of Lactobacillus Acidophilus. Some add to gut health in particular, and others assist the immune system.  The digestive strains aid digestion, whereas the immunization strains help support the immune system to rid yourself of flu or cold symptoms.

Traditionally Lactobacillus Acidophilus is kept refrigerated. Do not freeze. Some strains can now be kept at room temperature so that they pack well on trips. Since gluten attacks the gut, if you are intolerant to gluten, most strains should work to reduce inflammation and increase gut health. Since the natural flora and fauna found in the intestines are important to gut health it is a personal observation that having a few days with an added Lactobacillus Acidophilus supplement does help.

Acidophilus (Lactobacillus Acidophilus), is a natural bacterium found in the mouth and intestine. In supplement form, they are called Probiotics and aid the bacteria functioning in your body naturally. Each type of Probiotic supplement and each strain of bacterium works in different ways.

Treatments for Diarrhea Symptoms

• Lactobacillus Acidophilus supplements also help alleviate and help normalize the gut after a bout of Diarrhea.
• Avoid milk and dairy products while diarrhea continues. This should go away in only a few days. In some people, this persists, and you need to seek a physician’s advice. If this is a recurring condition and you know what has worked for you in the past, do that.
• Drink clear liquids. Make sure to add electrolytes to water or other liquids. You may need a medical additive, consult your physician.
• Sip soothing herbal teas, see the examples of teas above and also a list of herbs below.
• A Resistant Starch Drink can soothe the symptoms. Here’s how. Add 1 teaspoon pure Potato Starch to a glass of water and drink. You may flavor or sweeten as you like.
• Tapioca Tea is especially soothing for symptoms of diarrhea.

Cassava Tea

Cassava Flour, which is made from the entire cassava root rather than an extract, is said to relieve symptoms of diarrhea & irritable bowls.

• Place 1 teaspoon of Cassava Flour in a large coffee mug
• Blend with a small amount of cold water to dissolve
• Add boiling water and stir.
• Sweeten with a little sugar, honey or maple syrup. I like molasses it adds some needed iron or a little fresh juice of ginger, which I find helps calm irritation in the bowels.
• Drink as a tea several times a day until the condition improves.

What to do about other Symptoms

• For Rashes and Skin related symptoms, you must see a doctor for treatment options.
• For headaches, brain fog and other symptoms you can use remedies that help you eliminate the offender in the gut first. See the above tea remedies and manage the other symptoms you may have that go along with this. It can take a little time.
• Get help from a doctor specializing in Gastroenterology

Hemorrhoid Symptoms

Hemorrhoid Relief may be necessary as this is often a side effect of either constipation or diarrhea. The pain from this swelling and inflammation can sometimes be one of the main symptoms.

Sit in a warm to hot bath morning and night. Dissolve Epsom Salt in the water once a day until relief is obtained. Or use a Sitz Bath.

Use Witch Hazel as a calming cleanser. Or other cleansing pad for this purpose. Witch Hazel contains tannin and is calming to the affected area helping to reduce itching. Witch Hazel is a natural anti-inflammatory and reduces any bleeding. You can soak a gauze pad and apply it to the affected area as well, leaving in place for five to fifteen minutes until you feel some relief.

Try ‘Anusol’ Suppositories with a pain relief formula.

Try this natural remedy for Hemorrhoids: Apply a mixture of two tablespoons of glycerin and one tablespoon of Epsom Salts to a gauze pad. Place on the painful area and leave in place for fifteen minutes. Repeat as necessary every four hours or morning and night before your warm bath.

Herbs Can Soothe and Speed up the time it takes to recover from an “Unintentional Glutening.”

This type of Herbs, and spices are called Demulcents. These herbs help protect the mucous lining of the gastrointestinal tract from further damage. Some are also Anti-Spasmodic.

• Gentian (bitter)- strengthens weakened digestive tracts. Usage is a tincture taken 15 minutes before meals
• Deglycyrrhizinated Licorice or DGL (demulcent, anti-inflammatory). Available as a chewable tablet. It helps alleviate acid reflux symptoms.
• Aloe Vera Juice – Available bottled (a demulcent and mild laxative). The gel is soothing on the digestive tract.  The whole leaf has a more laxative effect. Aloe Vera Gel increases absorption of Vitamin C and E. Helps with Irritable bowel syndrome, constipation and symptoms arising from unintentional gluten consumption.
• Slippery Elm Infusion (a demulcent and laxative) Mix slippery elm powder with warm water and let sit over-night; consume cold. Helps ulcers, gastritis, reflux, irritable bowel syndrome, inflammatory bowel disease, colitis, diverticulitis, constipation, diarrhea, hemorrhoids, anal fissures, and colic.
• Chamomile Tea (anti-inflammatory properties, calming and helps with digestive issues) Helps alleviate, irritable bowel syndrome, food sensitivities, reflux, peptic ulcer, flatulence, diarrhea, gastritis, constipation.
• Marshmallow Root Tea. Marshmallow root can help treat digestive conditions, constipation, heartburn, and intestinal colic.
• Turmeric is a great spice with the health benefits of Curcumin which is included in it. In order to achieve the benefits of a supplement with a higher percentage of Curcumin is needed since Turmeric spice only contains about 3%. However, including Turmeric in your cooking and otherwise consuming it is a good practice.
• Collagen and Gelatin: Both are made from animal collagen with the same amino acid profile. Hydrolyzed collagen is broken down into smaller units of protein which is easily digestible and dissolves in hot or cold liquids. Good quality unflavored gelatin is a great source of collagen-building amino acids. Bone broth is a good source of natural collagen/gelatin.

 Digestive Enzymes

Adding good quality Digestive enzymes to your diet temporarily will give your digestion an easier time of assimilating foods. Enzymes help you fully digest your meals and prevent increased gas, bloating, and diarrhea.

Eat Simple Healing foods that are easy to digest for a few days.

Simple, easily digested foods with soothing and nutritious properties include;
bone broth, chicken broth, soups, mashed/baked or boiled potatoes, baked chicken or fish, and well-cooked vegetables. Save the al dente vegetables for when you are feeling better.  Avoid foods that are raw and/or high in fiber immediately following gluten exposure. Unless constipation is one of your symptoms and then you will need to add more fiber right away to start things moving. These types of foods are more challenging to fully digest and it’s best to wait to consume them until you’re feeling better again.

A good bone broth naturally contains collagen and glutamine as well as a complement of minerals. You can purchase bone broth to keep on hand. Making your own can take a little effort if you don’t have some on hand. You need good quality, organic bones, if possible. You need to add an acid such as lemon, apple cider vinegar, or white wine in order to help the extraction of the gelatin from the bones. Homemade chicken soup is also a good choice.

Potatoes

White potatoes mashed, baked, or boiled are easily digested. Chicken, Salmon and other fish are good foods. Salmon and fish not more than twice a week. Well-cooked vegetables. High-fiber vegetables like sweet potatoes, squash, etc. After a few days, you can add more high-fiber foods like Psyllium Husk, etc.

Bananas are easy to digest and soft and have been a longtime go-to for Celiac patients. They are packed with nutrients and easily digested fiber.

Resistant Starch and Butyrate

Potatoes that have been cooked and then cooled have more resistant starch which benefits the gut and helps with the production of Butyrates. Eating foods high in resistant starch can be a good addition to your everyday diet. Green Plantain is a source of resistant starch. Butyrates are a short-chain fatty acid that promotes intestinal health by feeding the friendly bacteria which are so necessary to gut health. Butyrate is the primary fuel source for healthy colon cells. Butyrate is a part of the colon’s mucus layer protecting the lining of the intestinal epithelium. Butyrate is produced during the fermentation of dietary fibers within the intestines and plays a key role in colon health. See another Blog on my website with a more complete explanation of Resistant Starches by clicking on the following link. https://glutenfreetrina.com/why-is-resistant-starch-important/

Pamper yourself

Try and get extra rest. Go easy on yourself and be more patient with others. Any short temper caused by internal pain can manifest some irritability and impatience. Be more patient with yourself and don’t react to others. Wait a day and think it over before reacting negatively. The other person may not have meant it as harshly as it sounded.

Apply warmth to the tummy with a heating pad or hot water bottle.

Walk, take a stroll as soon as you feel a little better. Don’t just curl up and lie there. Getting your body up and working again will also help your digestion. If you are finding you feel ‘down’ and depressed at all, force yourself to dance a little. Yes, you heard me, dance. It is well known that it is almost impossible to be depressed when dancing to some great music.

How long does the discomfort last?

The duration of your discomfort is directly proportionate to the quantity of gluten you have ingested. With unintentional gluten exposure where the minimum (sometimes a quarter of a teaspoon is enough) of gluten has been ingested due to cross-contamination at a restaurant where for some reason, the proper precautions have not been taken, -for me, the symptoms can last about a week. Since I know how to manage my symptoms, I am still able to carry on working and such. I know to be patient with myself. There have been a couple of occasions when somehow, more gluten was ingested unknowingly, and it has taken a month to feel completely well again.

Be Prepared for the next time. Make a special kit that includes the remedies you find most helpful. You can have this on hand so that you will be prepared when and if this happens again.

I wish unintentional gluten exposure never happened, but regardless of how careful we may be, it does happen, and better to have the remedies that work best for you readily available and at hand.