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What to Do If You’ve Been ‘Glutened’: A Functional Medicine Guide to Recovery

If you have celiac disease or gluten sensitivity, accidental gluten exposure—often called getting “glutened”—can cause uncomfortable and sometimes serious symptoms. Whether it’s from cross-contamination at a restaurant or an ingredient you didn’t realize contained gluten, the aftermath can be frustrating. But there are steps you can take to support your body’s recovery and feel better faster.

Common Symptoms of Gluten Exposure

Symptoms can vary from person to person, but common reactions include:

  • Digestive distress (bloating, diarrhea, constipation, nausea)
  • Brain fog and fatigue
  • Headaches or migraines
  • Joint pain or body aches
  • Anxiety or mood changes
  • Skin reactions (rash, itching, or hives)

If you’ve been glutened, don’t panic—your body will work to eliminate it, and you can support that process.

Dr. Irene Carr’s Functional Medicine Protocol for Gluten Exposure

Dr. Irene Carr, a functional medicine expert, recommends the following protocol to help your body recover after accidental gluten exposure:

  1. Take digestive enzymes with DPP-IV – These enzymes help break down gluten proteins. Choose a formula that does not contain HCl, such as GlutenFlam. Take 2-4 capsules with or without food 2-4 times daily until you feel better.
  2. Use a binding agent – Activated charcoal (such as the NOW brand) can help bind toxins, but be aware that it may cause constipation and turn stool black. Stay hydrated and support bowel movements with magnesium glycinate or citrate at bedtime, which can be found at most stores.
  3. Hydrate with water and electrolytes – This helps flush out gluten-related toxins and supports overall recovery.
  4. Increase Omega-3 intake – Omega-3s help reduce inflammation caused by gluten exposure.
    • Eat wild-caught salmon, ground flaxseed, walnuts, and chia seeds.
    • If supplementing with fish oil, increase your intake temporarily to 3 grams daily.  An example of quality fish oil to consider is:
      • ProOmega 2000: Take  3 capsules daily
  5. Support immune function with IgG – IgG helps bind toxins, including lipopolysaccharides (LPS), which contribute to inflammation. Take Microbiome Labs MegaIgG2000 (1 scoop three times daily) until symptoms pass, then maintain 1 scoop daily. This can be mixed into food, water, or a smoothie.   DO NOT consume Microbiome Labs MegaIgG2000 if you have a beef allergy.  

Please continue all of the above until you feel recovered. If however, you are not feeling back to your baseline after 3 days, then consult with your healthcare provider.

CLICK HERE for Dr. Carr’s Fullscript Protocol.

Additional Gut Healing and Recovery Strategies

There are additional ways to support your body recovery following a gluten exposure.

Support Digestion and Reduce Inflammation

  • Soothing Teas – Ginger, peppermint, or chamomile tea can ease nausea and bloating.
  • Bone Broth & Collagen – These help repair the gut lining.  If you are histamine sensitive though,  these may not be for you.
  • L-Glutamine – An amino acid that supports gut healing and reduces intestinal permeability.  While usually tolerated well by most, for some people L-glutamine  ingestion can result in abdominal bloating, abdominal pain, nausea, constipation, and headache.

Calm the Immune Response

  • Curcumin (Turmeric) – A powerful anti-inflammatory.
  • Buffered Vitamin C & Quercetin – Support immune function and may help decrease histamine reactions.

Prioritize Rest and Stress Reduction

  • Sleep – Aim for 7-9 hours to help your body heal.
  • Gentle Movement – Try walking or stretching to support digestion.
  • Epsom Salt Baths – Help relax muscles and reduce inflammation.

Preventing Future Gluten Exposure

Even when being cautious, accidental gluten exposure happens. Here are some ways to protect yourself:

  • Take GlutenFlam before eating out – Dr. Carr recommends taking 2 capsules per meal when dining at restaurants to help break down any hidden gluten.
  • Use GlutenFlam with gluten-free products – Studies show that 30% of gluten-free products are contaminated with gluten. Taking 2 capsules with gluten-free food can help minimize reactions.
  • Double-check supplements, spices, personal hygiene products and medications – Some contain hidden gluten. Always verify with the manufacturer.
  • Advocate for yourself – When eating out, ask detailed questions about food preparation to reduce cross-contamination risks.

Final Thoughts

Getting glutened is never fun, but taking proactive steps can help you recover more quickly and minimize symptoms. The key is to support digestion, reduce inflammation, and give your body the tools it needs to heal. If you find yourself experiencing frequent gluten exposures or lingering symptoms, it may be time to work with a functional medicine provider.

Dr. Irene Carr specializes in gut health and gluten-related conditions. If you’re ready to take control of your health, schedule a call with a care coordinator to learn more about working with Dr. Carr.

DISCLAIMER:

Glutenflam is available exclusively to current Vytal Health patients with a recommendation from your doctor. If you’ve had a gluten exposure and need support, reach out to your Vytal Health doctor—we’re happy to help! CLICK HERE for Dr. Carr’s Fullscript protocol mentioned in this post. While these recommendations are generally safe for most, we strongly advise consulting your doctor before starting any supplements.