Research has shown that people on a gluten-free diet are unintentionally exposed to gluten on a fairly regular basis. One study of 105 people with celiac disease found that 91% of study participants were exposed to gluten a few times a year, and 63% didn’t realize they were exposed until they developed symptoms. If you’ve been glutened, there are some steps you can take that may help. And, while they’re not as effective as avoiding gluten entirely, they should be able to do at least something to ease your pain. “Getting gluten out or flushing your system is one way to reduce the long-term effects since gluten continues to eat away at the lining of the gut for days after ingestion,” he says. “Many of the symptoms of gluten, such as fatigue, headaches, rashes, joint pain and brain fog, can be reduced with fast responses.” There are a few ways you can go about this. One study of 42 patients with a non-celiac gluten sensitivity published in Clinical and Transitional Gastroenterology2 had participants either take a digestive enzyme mixture derived from microorganisms and papaya or a placebo after undergoing a gluten challenge. The study’s researchers found that the enzyme mixture “significantly decreased” symptoms in patients who took it. Another study3 had 18 gluten-intolerant people eat porridge that contained 0.5 grams of gluten, along with a digestive enzyme called Aspergillus niger-derived prolyl endoprotease (AN-PEP) or a placebo. Those who took AN-PEP were able to degrade about 50% of the gluten in their stomachs, before it reached their intestines. Keep in mind, though, that the binding from these ingredients isn’t selective and that you can’t target the gluten. “Charcoal binds to good stuff, too, and could exacerbate nutrient malabsorption,” Cording says. If you do decide to go this route, Firshein recommends drinking plenty of water to avoid constipation. To help support a healthy liver, Medline Plus recommends having a good balance of carbohydrates and protein, limiting your salt intake, and eating plenty of fruits, vegetables, and lean proteins. Also, it’s a good idea to avoid processed foods. “Avoidance of processed foods, especially those with high amounts of sugar and saturated fats, can further support gut health,” says Carolyn Newberry, M.D., a gastroenterologist at NewYork-Presbyterian and Weill Cornell Medicine. While these foods might help support you after getting glutened, they’ll help the most if you consume them on a regular basis, Cording says. Aiming for slightly more than that, if your stomach can tolerate it, should help, Firshein says. “This also depends on how noticeable symptoms are, including bloating and diarrhea,” he says. “It will also lessen the chances of constipation, which can prolong exposure.” While Ashkan Farhadi, MD, a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, Calif., says you can’t stop this inflammation entirely after you’ve been exposed to gluten, you still may be able to take some steps to better manage it, and to ultimately feel better, faster. Keep in mind that high doses of turmeric may cause intestinal issues—and make your symptoms worse—so use it sparingly. While you can’t reverse the damage, there are certain things you can do to boost your overall gut health and try to repair the imbalance that accidentally ingesting gluten can cause. If you were already taking a probiotic before an accidental gluten exposure, Firshein recommends doubling or even tripling up your dosage. “L-Glutamine is a part of the repair and protect program,” Firshein says. “As a primary fuel for the gut, glutamine gives cells the energy they need.” He suggests taking 2 to 4 grams a day after gluten exposure. Try slippery elm Slippery elm contains mucilage, which soothes mucous membranes13 (which include the lining of your gut) and helps increase your gut’s mucus secretion13 to protect and heal your gastrointestinal tract, Firshein says. Take marshmallow root Research on this perennial herb is limited, but one older study14 on rats found that marshmallow root helped reduce gut inflammation when it was taken daily for 14 days. Marshmallow root can help to “create a mucous barrier that can nurture damaged tissues,” Firshein says. You can only do so much to avoid being glutened but, if it does happen, just know there are steps you can take that will help get you through it.
