What Does It Feel Like When You Get Glutened? (2024)

If you've recently been diagnosed withceliac disease or non-celiac gluten sensitivity, you might be wondering what it feels like to accidentally ingest gluten—in other words, to "get glutened."

This article goes over the symptoms of accidental ingestion of gluten, what you should do if you eat gluten, and the difference between major and minor exposure.

Common Symptoms

Gluten triggers an autoimmune response in people with celiac disease. The reaction damages the lining of the small intestines, preventing nutrient absorption and leading to malnutrition.

People with celiac disease often experience a delayed reaction to eating gluten. It can take two to three days after eating gluten before symptoms appear. Some people with celiac accidentally eat gluten without any apparent symptoms. However, gluten can still damage the intestines without causing any symptoms.

When you do experience symptoms, gastrointestinal problems are typical. Abdominal pain, bloating, constipation, diarrhea, and gas are common reactions to gluten in people with celiac disease.

Although it's not common, vomiting can occur, especially if you've ingested a large amount of gluten (think: a slice of pizza or a doughnut, as opposed to a few crumbs). But remember, you can experience symptoms even froma very, very small amount of gluten.

Non-GI Symptoms

Besides gastrointestinal symptoms, it's normal to experiencebrain fogwhen you've beenglutened, and many people report recurrent bouts ofgluten-caused depressionthat seem to clear up as soon as other symptoms clear up.Gluten-induced fatigueis another problem that's frequently mentioned.

Unexpected Symptoms

If you were experiencing a particular symptom before you were diagnosed – like, say, diarrhea – you might develop the opposite –constipation– when you eat gluten.And there's evidence that some people suffer from reflux during a glutening,even if they didn't have that symptom before the diagnosis.

What to Do If You Get Glutened

It is not always possible to completely avoid gluten. Products claiming to be gluten-free may not be, or you may encounter gluten in foods where you wouldn't expect it to be. When this happens, there are certain things you can do to help reduce your symptoms.

Flush It Out

Drinking water can help flush the gluten out of your body. Try to drink at least 64 oz of water each day until you feel better. This is especially important if you've had vomiting and/or diarrhea, since you will need to replace lost fluids.

Rest and Recover

It is important to get plenty of rest, since your body will be in recovery mode. Try not to overexert yourself and make sure you're getting enough sleep at night.

Take a Probiotic

Probiotics may help you digest gluten proteins and prevent symptoms. They may also help protect your gut from the immunogenic peptides that trigger the autoimmune response.

Forgive Yourself

You may blame yourself for the way you feel, but it's not helpful to dwell on why you ate what you ate or why you might not have suspected it contained gluten. Overthinking can lead to stress, and that can interfere with your body's ability to recover.Even when you're feeling ill and anxious about your symptoms, it's important to forgive yourself for the mistake and focus on getting better.

Major Gluteningvs. Minor Glutening

During a major glutening, you're likely to get lots of symptoms, whereas, if it's only a minor glutening, you may only get one or a few symptoms. However, the symptoms that do appear generally come in the usual order.

Still, all in all, a glutening – major or minor – is an extremely unpleasant experience. When people ask me to describe my reaction to gluten, I characterize it as a "full-body flu" that lasts for days.

But the good news is that these symptoms are only temporary, and with dietary adjustments, it's possible to avoid gluten and still enjoy a varied diet full of delicious and nutritious foods.

Summary

Most people with celiac disease experience gastrointestinal symptoms after accidental glutening. These may include abdominal pain, bloating, and diarrhea. It's also common to experience symptoms such as brain fog and fatigue.

If you've accidentally eaten gluten, it's important to drink plenty of fluids and rest. Taking a probiotic may also help you recover.