FacebookAs careful as you try to be, accidental gluten exposure is almost an eventuality for celiac sufferers. Unless you consume only naturally gluten free foods, you’re likely to be exposed to trace amounts of gluten through cross contamination.
The good news is there are more options than ever for gluten free dieters. In addition to a variety of specialized food manufacturers, major brands have begun making gluten free staples from breakfast cereal to chicken nuggets.
It is important to understand the regulations on gluten free labeling. There are rules companies have to follow to use the words “gluten free” on their packaging, but it’s a voluntary claim and there may be a risk for cross contamination even in products that aren’t made with any gluten-containing ingredients.
Accidental gluten exposure happens and it’s up to you to recognize the symptoms and to know how to deal with them. Here’s what you need to know.
How Do You Know If You’ve Been Glutened?
The typical Western diet consists of between 10 and 20 grams of gluten per day but the recommended amount for celiac sufferers is zero. Unfortunately, it can be difficult to completely avoid gluten unless you build your diet around naturally gluten free foods and commercially prepared foods that are Certified Gluten Free.
Gluten intake generally isn’t a problem unless you have gluten sensitivities or celiac disease, in which case it can be a big problem. People with gluten sensitivity may experience negative effects like bloating, cramping, and diarrhea or constipation, typically within a few hours of exposure. The same goes for people with celiac disease, though the severity of symptoms may be greater. The duration of those symptoms may last longer as well, though many people feel normal within a few days.
Those with celiac disease often refer to accidental gluten consumption as “being glutened.” For celiac disease sufferers, even a small amount of gluten can trigger symptoms.
Because reactions vary from person to person, it may not be completely obvious when you’ve been glutened. To complicate things even more, symptoms of glutening can evolve and change. For example, some may experience diarrhea and, in the future, that symptom may turn to constipation.
Some of the most common symptoms of glutening include:
- Diarrhea
- Constipation
- Acid reflux
- Brain fog
- Depression
- Headaches
- Fatigue
- Irritability
- Mouth ulcers
- Skin rash
Since symptoms may take anywhere from an hour to a couple of days to present, it can be difficult to know whether you’ve been glutened or whether you’re just experiencing occasional digestive distress. Whatever the case may be, you’ll probably find yourself eager to resolve the issue.
What Can You Do About It?
Once you’ve ingested gluten, your only option is to wait for it to pass through your system. There’s no quick fix – no way of truly speeding up the process. The best thing you can do is be kind to your body. Treat individual symptoms as they arise, stay hydrated, and get back on track with your gluten free diet.
Though there’s nothing you can do to quickly purge gluten from your system, there are a few steps you can take to start feeling better sooner than later.
1. Get plenty of sleep.
Fatigue is a common symptom of glutening, though many experience insomnia as well. It’s difficult to handle the rigors of daily life when you’re feeling drowsy all day but can’t sleep at night. Simply get as much rest as you can, even if it means taking a nap during your lunch break.
2. Simplify your diet.
Avoiding any additional gluten exposure is a must, but it may also help to revert back to a simplified, whole-food diet. Stick to naturally gluten free foods like fruits and vegetables or try the BRAT diet. This stands for bananas, rice, applesauce, and toast. You will, of course, need to swap regular wheat toast for a gluten free alternative.
3. Take it easy.
Many people with celiac disease experience brain fog, irritability, headaches, and other challenges after accidental gluten exposure. As you’re recovering, it’s important to take it easy. Avoid difficult tasks as much as possible, as well as important decisions. If you’re able to take a day or two off work to rest, all the better.
4. Avoid lactose.
Lactose intolerance is a common side effect of undiagnosed celiac disease, though some people find they’re able to digest lactose after their small intestine heals with treatment. If you’ve been glutened, you may temporarily develop lactose intolerance again, so it’s wise to avoid dairy during recovery.
5. Try to identify the trigger.
While you’re recovering from accidental gluten exposure, it’s a good time to think about what caused the glutening. Think about your symptoms and see if you can track them backwards to create some kind of timeline. Once you’ve identified the source, make every effort to avoid it during recover and in the future.
Prevention Is the Best Option
A gluten free diet is the only effective long-term treatment for celiac disease and it’s your best protection against being glutened. You can’t count on being able to expedite the recovery process from being glutened, so it’s best to make every effort to avoid it entirely.
Here are a few tips to help you prevent accidental gluten exposure:
- Be diligent in checking food labels
- Take steps to avoid cross contamination. If your household isn’t entirely gluten free, you’ll need to keep separate utensils and cookware to prevent cross contamination. Be sure to clearly label foods kept in shared spaces such as the refrigerator and freezer.
- Be careful when eating out. Many restaurants have begun to include allergen warnings on their menus which makes things a little bit easier. It’s still wise to look up menus ahead of time, however, to make sure there are gluten free options or at least something you can modify to be safe.
- Don’t be afraid to speak up. Even if you’re able to find a restaurant that offers gluten free options, it’s wise to talk to the server, the manager, or even the chef to ensure measures are taken to prevent cross contamination during preparation.
If you’ve been newly diagnosed with celiac disease, you may be feeling overwhelmed with the task of completely overhauling your diet. A gluten free diet is restrictive by nature, but you don’t have to give up all of your favorite foods.
With a gluten free brand like Schär you can find safe and delicious versions of most foods from your previous diet. Or, with a little time, creativity, and the right recipes, you can make your own versions at home.
