What to Eat After a Gluten Exposure: Soothing Foods for Gut Recovery

Tips for healing & symptom relief

Even with the best of intentions and vigilance, accidental gluten exposure can happen—and if you’re coeliac or gluten intolerant, you know just how uncomfortable (and frustrating) the aftermath can be. From stomach cramps and bloating to brain fog and fatigue, your body goes into defense mode to fight off the inflammation caused by gluten.

While there’s no magic cure for gluten exposure, the good news is there are ways to support your body during recovery. This guide shares evidence-based, practical food and lifestyle tips to soothe your gut and get you feeling like yourself again.

🌾 First, What Happens When You're Glutened?

In coeliac disease, even a tiny amount of gluten (as small as 20 parts per million) can trigger an immune response that damages the small intestine. This reaction can last for days or even weeks and affects your ability to absorb nutrients.

In people with non-coeliac gluten sensitivity, the immune system isn’t damaging the gut lining—but symptoms like fatigue, bloating, skin issues, and headaches can still appear.

No matter where you fall on the gluten-free spectrum, your gut needs a little TLC after an exposure.

🥣 The First 24–48 Hours: Gut Rest & Hydration

Do:

  • Stay hydrated. Water is essential, especially if you're experiencing vomiting or diarrhea. Add electrolytes or sip on coconut water to help replenish lost minerals.

  • Rest your digestive system. Stick to easy-to-digest, bland foods that are gentle on the gut.

❌ Avoid:

  • Hard-to-digest foods (raw vegetables, fried foods, dairy, processed snacks)

  • Alcohol, caffeine, and fizzy drinks

  • Spices or high-fat meals

🥕 Gentle, Gut-Safe Foods to Eat After Gluten Exposure

1. Bone Broth

Rich in collagen and amino acids like glutamine, bone broth helps soothe the gut lining and supports healing. Sip it warm or use it as a base for simple soups.

2. Cooked Root Vegetables

Think mashed sweet potato, pumpkin, or carrots. These are soft, easy on the stomach, and rich in antioxidants that fight inflammation.

3. Bananas

High in potassium and great for replenishing electrolytes, bananas are gentle on the stomach and help combat nausea.

4. White Rice or Rice Congee

Simple, starchy, and easy to digest, white rice helps settle the stomach. A slow-cooked rice congee with broth and ginger is even better.

5. Stewed Apples or Pears

Cooked fruits are easier to digest than raw and still provide fiber and polyphenols to support gut bacteria.

6. Herbal Teas

  • Peppermint tea for bloating and cramps

  • Ginger tea for nausea and inflammation

  • Chamomile tea for calming the gut and nervous system

🦠 After 2–3 Days: Rebuilding with Gut-Loving Foods

Once your symptoms settle, it’s time to gently reintroduce more nutrient-dense foods to help repair the gut lining and support your microbiome.

Add:

  • Probiotic-rich foods: Gluten-free sauerkraut, kimchi, or coconut yoghurt (if tolerated)

  • Prebiotic fibers: Quinoa, leeks, asparagus and garlic (in small amounts to start)

  • Omega-3s: Chia seeds, flaxseeds, or salmon to help lower inflammation

  • Zinc-rich foods: Pumpkin seeds or gluten-free oats (if you’re able to eat oats) to support tissue repair

🛑 What to Avoid for a While

Even after symptoms ease, your gut may still be healing. Avoid:

  • Gluten (of course!)

  • Dairy (which can be harder to digest after inflammation)

  • Highly processed or sugary foods

  • FODMAP-heavy foods if bloating persists

💡 Lifestyle Tips That Support Gut Recovery

  1. Sleep well. Your body heals during rest. Aim for 8+ hours.

  2. Gentle movement. A slow walk or stretching can help digestion and reduce stress.

  3. Don’t rush meals. Eat slowly, chew thoroughly, and avoid overeating.

  4. Stress less. Stress can further inflame the gut. Try deep breathing or guided meditation.

🌿 Bonus: Supplements to Consider (Always Check with Your Healthcare Professional)

  • L-glutamine: An amino acid shown to help repair the gut lining

  • Probiotics: To restore beneficial bacteria, especially after multiple exposures

  • Digestive enzymes: To help break down food while your gut is sensitive

  • Turmeric or curcumin: Anti-inflammatory support in capsule or tea form

💬 Final Thoughts

Getting glutened can be disheartening—but with the right foods and supportive care, you can bounce back quicker and feel more in control. Be kind to yourself, rest your gut, and gently nourish it back to health.

If you’re still feeling unwell after a few days or suspect you’ve had multiple gluten exposures, speak to your GP or gastroenterologist. Your long-term gut health matters.

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