It doesn’t take much gluten. A tiny amount—possibly even smaller than the eye can see—could trigger a variety of bodily reactions.
This article explains the steps you can take to feel better, even if you feel overwhelmed and powerless when you experience glutening. Follow these five tips.
The solution? Get as much rest as you possibly can—whenever you can grab it. If you’re lucky enough to work at home, or if you have a flexible schedule, try to build in time for a daily 20-minute nap.
Even if you can’t actually sleep, lying down and simply resting with your eyes closed may help. Try breathing deeply to clear your mind of any gluten-induced anxiety as you rest.
If you’re feeling the effects of gluten contamination, try to avoid those types of tasks. Reschedule what you possibly can. If you can’t (which is the case for many), use plenty of caution when performing potentially dangerous tasks.
Extra sleep (again, if you can manage it) can help with brain fog. In most cases, though, you’ll just have to wait for it to lift.
Lactose intolerance related to glutening is usually only temporary. Just make sure to avoid milk and products that contain milk such as yogurt, ice cream, and soft cheese until you feel recovered.
If your lactose intolerance continues indefinitely, there are over-the-counter remedies. Taking chewable tabs or non-chewable pills whenever you eat dairy may help you digest it.
Many people do well on a modified “BRAT” diet. BRAT stands for bananas, rice, applesauce, and toast. Of course, you would need to substitute gluten-free toast, and skip the butter if you can’t have dairy.
If you don’t eat grains, the BRAT diet won’t work for you. However, you can likely find something else easily digested to eat. Consider options such as a plain omelet or some chicken soup with vegetables.
Take caution a step further, and avoid taking any chances while you’re recovering. That means skipping restaurant meals, bringing your own food to friends’ houses, and shutting down temptations to indulge in something that could be questionable.
Summary
Accidentally eating gluten can cause symptoms of celiac disease or gluten sensitivity. Getting extra sleep is essential to recovering from gluten-related fatigue and brain fog. With these symptoms, you should also avoid tasks such as making critical decisions. It’s common to have problems digesting milk and milk products after gluten exposure, so avoid dairy and any foods that you don’t know for sure are safe. Be prepared for symptoms to last a few days or longer.
A Word From Verywell
Getting glutened is no fun, but it can happen even to those who are the most careful on the gluten-free diet. When it does occur, your body will tell you to slow down so that it can recover. The best thing you can do is to listen and give your body a chance to bounce back.
Bloating and gasAbdominal painDiarrhea or constipationNauseaBrain fogJoint painHeadacheFatigueAnemiaDepression
