Accidentally getting glutened is the worst. If you’re celiac or have non-celiac gluten sensitivity you’ve probably had the heart-sinking experience of realizing you just ate something that contained gluten. I call it “getting glutened”. In the past, I’ve felt very helpless in the face of a gluten exposure. I know that it will take up to 3 months for my immune system to reset and the inflammation to calm down. That is super discouraging, regardless of what symptoms I might experience. I’m not one for rolling over and accepting my fate, so I came up with some actions steps to take next time you accidentally get glutened.

1. Anti-Inflammatory Supplements

Glutathione Injections

This is my latest go-to, mostly because I have the rare convenience of being a health care practitioner and have access to intramuscular glutathione shots. Glutathione is an antioxidant made in every cell in the body but having a little extra helps the body neutralize oxidative damage from inflammation. Glutathione is very helpful in mitigating the negative effects of autoimmune flare-ups. Because it doesn’t survive stomach acid well, taking it orally is inefficient at best, and a complete waste at worst. An IV drip is the best when it comes to bioavailability (how much you can absorb and use). Another option is to take NAC, which is an amino acid precursor to glutathione. This is the best supplement option for boosting your glutathione levels.

Activated charcoal

Activated charcoal binds things up so they can be more easily excreted. It is useful for expelling toxins of all kinds. It may help to bind to undigested gluten molecules so that less pass through the mucosal lining of the stomach into the bloodstream, keeping the gluten attack more localized. Take activated charcoal within 24 hours of your gluten exposure for best results.

Digestive enzymes

Digestive enzymes may help your body process gluten if you’re gluten intolerant or more mildly sensitive. While it isn’t going to turn off the immune response for a celiac, it won’t hurt! You might find that taking digestive enzymes for a week or two after a gluten exposure improves your digestive symptoms.

L-Glutamine

L-glutamine is an amino acid that helps repair the lining of the digestive tract. When stressed, or after getting glutened (for all people, not just those with higher sensitivity or celiac), the mucosal lining of the stomach and intestines becomes more permeable, allowing the possibility of the immune system becoming inappropriately activated and you feeling like crap. After a gluten exposure, your system has a higher need for L-glutamine which it might not make well on its own due to the inflammation of the GI tract. L-glutamine will help heal the gut lining so your immune system chills out faster.

2. Anti-inflammatory Foods

The following foods all have powerful anti-inflammatory properties. Eat lots after you get glutened!

Ginger, turmeric*, cinnamon, garlic, onions, broccoli, cauliflower, chard, spinach, spirulina, cacao, green tea, lemon, blueberries, cayenne, salmon, sardines, bone broth, walnuts, flaxseed, and dandelion greens/tea.

*Turmeric I recommend taking in supplement form 2x day after a gluten exposure for at least 2 weeks. Get a high-quality supplement from a health care provider. Many commercial turmeric supplements are not well absorbed and end up being a waste of money. Both Thorne and Pure Encapsulations make good Turmeric products.

3. Avoid inflammatory factors

The big 5: Alcohol, Stress, Caffeine, Sugar, and lack of Sleep. After a gluten exposure, it is time to be on your very best behavior and cut out or reduce these five big contributors to inflammation. Alcohol, stress, caffeine, sugar and not quite enough sleep are all perfectly healthy in moderation, but when you add those to an already over-burdened immune system you’re going to notice more negative effects. Take extra good care of yourself. Go to yin yoga, get 8 hours of sleep, get a massage, go for a quiet walk, meditate, drink tea instead of your coffee, cut back on sugar, and skip the martini. Your body will do a better job regulating itself after getting glutened if it doesn’t have to devote energy to liver detoxification of other substances.

4. Mind over Matter

Don’t assume you’re going to feel shitty. Don’t self-inflict symptoms. Mind over matter is a hugely REAL and important thing. Your mind dictates your body’s functioning just as much as your body dictates your mental functioning. These two are inseparable, so use this to your advantage and get your head right. Telling yourself that you’re going to be fine and any symptoms are only temporary will lower your stress level and reduce the inflammatory damage caused by high cortisol levels. Don’t panic! Stay calm and…

5. Get Acupuncture

Acupuncture is calming to all the inflammatory responses in your body. Acupuncture needles influence your central nervous system, signaling your brain to call off the troops. In this way, acupuncture treats the root cause of symptoms and damage after getting glutened– inflammation. It can also treat symptoms such as aches and pains, fatigue, brain fog, nausea, gas, bloating, cramping, rashes, itching and more. To schedule an acupuncture appointment in Boulder or Denver, call 720-491-1602 or schedule online.