12 Affordable, All-Natural Ways to Recover from Accidental Glutening
New Year’s resolutions are made to be broken, which is why I rarely make them — but this year I did, and they were all doomed before they even had a chance thanks to a good ol’ holiday glutening. So much for twice-daily workouts and regular writing and doing really anything at all!
If you, or anyone close to you, suffers from gluten intolerance or Celiac disease then you know what I mean: I accidentally ate a bit of gluten somewhere at a restaurant while catching up with friends over the holidays and then spent the next 10 to 14 days suffering the consequences. All it takes is a minor slip up — no matter how careful you are, it still happens! — and you’re out of commission with nasty stomach flu symptoms, exhaustion, depression & anxiety, among other fun things, living in your stretchiest, comfiest PJs in the privacy of your own home for at least a week. All you want to do is sleep, which is totally normal because your body takes an insane amount of energy to recover from gluten poisoning, costing you missed days of work and social events and being an active part of life in general.
But, now that I’ve learned the first signs of accidental “glutening” (hot flashes, unquenchable thirst, bright red cheeks, migraines, stabbing pain in my left side) and have been through the recovery process a few agonizing times, I thought I’d share some of my favorite (IMHO most effective) affordable, and all-natural solutions that get me back on track as quickly as possible — and significantly reduce the pain and discomfort.
Links reference the qualified, legitimate sources where I originally found these expert tips, but please consult your own doctor, as well! I’m just a girl with a gluten problem, not a nutritionist or GI doctor or medical professional of any kind.
LOTS & LOTS OF FLUIDS
Swiftly and immediately after you think you might have accidentally eaten something with wheat or gluten in it, start drinking lots of water and don’t stop until you know you’re in the clear. I cannot stress the importance of drinking not just the recommended 8 glasses but actual gallons of water every day while you’re recovering from being glutened. Staying hydrated is super important while your body deals with its digestive issues, as well as helps to flush the gluten from your system. And water is free. Add some fresh lemon, mint, cucumber, or ginger (or alternate the four) to not only flavor the water but help soothe your stomach naturally and inexpensively. If you’re dehydrated due to, ahem, constant trips to the bathroom, start drinking coconut water (instead of Gatorade or other sports drinks full of chemicals and sugar) to naturally replenish your electolytes, or try a cane sugar ginger ale like Boylan or Maine Root.
PROBIOTICS
Probiotic pills and foods top the list of expert-recommended glutening recovery plans. On the recommendation of my own family doctor after the first time I experienced being glutened, I started taking a probiotic pill with every meal or snack. The fresh (more expensive) probiotic pills found in the refrigerated case of health food store seem to work best, but the more affordable, generic brand probiotic pills found in the vitamin aisle of any drugstore also do the trick! As soon as you feel you’ve fully “recovered” (after a week or two), switch back to taking just one probiotic pill daily, or as recommended by your doctor. I normally eat Greek yogurt daily for a natural source of probiotics, but (like many suffering from gluten intolerance) I find that dairy makes me queasy and nauseas for at least 10 days after being glutened.
BANANAS & APPLESAUCE
Like a wild spider monkey, I hoard the ripe bananas at the store whenever I’m recovering from a glutening. If you’ve ever had a child, dog or cat with a stomach bug, then you’re familiar with the BRAT diet (Bananas Rice Applesauce and Toast) and that’s a good rule to follow for the first few days — despite the fact that toast normally has gluten in it. I can’t stand more than a serving or two of applesauce, and find that even Udi’s or Rudi’s gluten-free bread can be tough to handle at first (see below), but bananas seem to always be safe and stomach settling.
KOMBUCHA & FERMENTED FOODS
Several medical experts recommend fermented foods like sauerkraut, kimchi, and kombucha after a case of glutening to help your body recover, because ingesting gluten when you’re allergic or intolerant actually strips your digestive tract of the good bacteria and damages the villi and fermented foods add the good bacteria back in. For anyone who’s gluten intolerant, investing in a DIY kombucha kit (or regularly stocking up on kombuchas when they’re on sale) is a great idea. If I think I’ve accidentally ingested gluten, I *immediately* drink a kombucha and it seems to really help lessen the harshness of the side effects. Plus, the fizziness of the kombucha helps to combat some of the constant queasiness while I recover.
SCRAMBLED EGGS
Meat is really hard for me to digest for a while after being glutened, and gastro experts say it’s best to avoid protein and fats for the first 48 hours after an episode, but protein and calories in general are important in order for your body to heal itself and for you to keep going as much as humanly possible. Plain scrambled eggs — no milk or cheese! — with a little bit of salt and pepper are my main source of calories and protein for the first 3-5 days after being glutened.
GLUTEN FREE STARCH
We’re all taught since childhood that the best remedy for a sore stomach is ginger ale and Saltines, and the first time you experience a stomach bug or glutening after going gluten free you’ll have the panicked realization that Saltines do not come in a gluten-free variety. I’ve tried them all, I assure you, and hands down the closest gluten-free replacement for Saltines is Schar Table Crackers — they’re a little eggier and not topped with salt, but they definitely do the trick. Once you’ve given it a few days, graduate to Udi’s gluten-free bagels with some Earth Balance spread, a dairy-free organic vegan margarine.
WHITE RICE
It’s as boring as it gets, but big steaming bowls of gluten-free white rice are a major saving grace when you’re recovering from accidental gluten ingestion. It’s a warm, filling, calorie-laden way to survive and recover from a sensitive stomach, and a great alternative to settle a growling upset stomach if even the subtle flavors of packaged gluten-free crackers like the Schar table crackers make you queasy. When you feel up to it, add some Earth Balance spread or some Kikkoman Gluten-Free Soy Sauce and some steamed vegetables like broccoli (see below) for flavor and nutrition.
GREEN JUICE
Whole foods — especially fruits and vegetables — are an essential part of a healthy post-glutening recovery plan, providing the calories, nutrients, essential vitamins & minerals your body needs. But they can also be really harsh on a sore stomach, so I find that juicing and making smoothies really helps. I always make sure to have some green juice cups in the freezer ready to go, as well as frozen fruit, veggies, almond milk and coconut water. Just be sure to avoid dairy products like yogurt for at least a week after being glutened — many people (myself included) find that dairy makes them nauseas or queasy for 7 to 10 days after a glutening, even if they’re not normally dairy intolerant.
CHICKEN & TOFU
Meat is another thing that’s really difficult for me to process for about a week after being glutened, but protein is necessary for the energy your body needs to heal itself. Once I’m able to handle bagels, potatoes, and whole steamed vegetables, I add grilled or roasted chicken or grilled tofu to my plate and move on from the scrambled eggs (which you’ll not want to see again for a while, trust me).
OATMEAL
Once I’m eating whole foods and protein again, I love a hot batch of gluten-free oatmeal with some fresh or frozen fruit. I start with bananas, then add in some peanut butter (after the first few days), and once a week has passed I’ll upgrade to oatmeal with berries or stone fruit. When in doubt, stick to plain oatmeal with maybe a little bit of raw local honey, maple syrup, or brown sugar if you feel up to it.
WALKING & YOGA
Even if I’m still feeling crappy and drained, after 2 to 3 days I find it’s important to add gentle exercise back into my routine — and some experts say that it also helps to alleviate swelling in your joints and abdomen, as well as reducing the depression and anxiety that are all a normal part of your body’s response to the gluten toxins. The fresh air from even a short walk around the block will do you good after spending so much time on the couch/in the bed, too!
HOT BATHS/SHOWERS
One of the most common gluten recovery tips is to take a hot bath with Epsom Salt. Though I’ve never tried the Epsom salts, I definitely find that hot showers — as hot as I can stand — and dips in the jacuzzi at the Y seem to really, really help reduce the allover achiness and puffiness I feel after being glutened. Since gluten poisoning makes you lightheaded and buzzy for a few days or more, try to take hot baths or hot tub dips when someone else is nearby just in case of an emergency.
Try these tips and share them with your doctor before wasting hundreds of dollars on over the counter medications (like Pepto) to treat your symptoms, and I find this active Reddit board helpful for bouncing these and other ideas off the gluten-suffering community at large.
Feel better soon! And if you have your own simple, affordable, and all-natural tips for recovering from gluten exposure, I’d love to hear from you in the comments!
Story: Copyright 2013, Shoestring LLC. Photos: Shutterstock.