What to eat after being glutened

Katarina Mollo MEd, RDN, LDN

Q: What are the best foods to eat after being "glutened"?


Getting exposed to gluten is no fun and can happen to any of us despite our best efforts. Unfortunately, there is not much one can do once gluten has accidentally been ingested, but here are some tips that might be helpful for recovery following a gluten exposure:

  • Make sure to drink plenty of fluids (at least 64 fl. oz per day). Many times, a gluten exposure will cause vomiting and/or diarrhea. It is important to replace any fluids lost to help the body recover and avoid dehydration.
  • Some people find that drinking peppermint or ginger tea is helpful to soothe the GI tract and reduce nausea and cramping.
  • If you are experiencing lots of cramping, gas and diarrhea, eat small frequent meals, instead of large ones.
  • Avoid very spicy or fatty foods as they could increase your digestive symptoms.
  • Soups/chicken soup and broths are good options while recovering, just make sure they are gluten-free!
  • Get lots of rest to help your body heal and recover.
  • Seek medical attention if you are experiencing severe symptoms. Diarrhea and vomiting can cause serious dehydration and electrolyte imbalances that may require intravenous fluid and electrolyte repletion.

Just a note of caution about enzymes. There are several enzymes marketed to break down gluten. It is important to note that none of these have been studied or approved for use in individuals with celiac disease. You can read more about enzymes and gluten in this article by Melinda Dennis, MS, RDN, LDN:


Reviewed October 20, 2022.

Note: This information is provided by NCA and Katarina Mollo MEd, RDN, LDN, NCA's Director of Education. This information is meant for educational purposes only and is not intended to substitute for personalized medical advice or replace any medical advice provided directly to you by your health care provider. No liability is assumed by the NCA or Katarina Mollo, MEd, RDN, LDN by providing this information.

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