I Accidentally Ate Gluten – What Should I Do?

Written by: Wendy Busse, RD, MSc

Updated: October 28th, 2025

If you follow a gluten-free diet and just realized you accidentally ate gluten, you’re not alone. Whether it happened at a restaurant, a friend’s house, or through mislabeled packaging, it can be stressful and uncomfortable.

Gluten is a protein found in grains like wheat, barley, and rye^[¹^]—and it’s what gives many of our favorite foods their texture and chew. From bread and pasta to muffins, crackers, and cereals, gluten helps hold these foods together and gives them their satisfying bite. While most people can enjoy gluten without any issues, some may experience sensitivities and need to be mindful of their intake^[²^].

Currently, there are no recommended methods to test for non-celiac gluten sensitivity. It is a diagnosis of exclusion, which means that other causes, including celiac disease and wheat allergy, need to be ruled out and the patient needs to feel better on the gluten-free diet. Some doctors offer saliva, blood or stool testing. However, these tests have not been validated and are therefore not accepted^[^3].

This article shares top tips commonly used by individuals with food sensitivities to help navigate accidental gluten exposure.

Recognize the Early Signs and Symptoms

Gluten sensitivity can lead to a wide range of symptoms. Digestive upset is the most common, including gas, diarrhea and constipation. You may also have symptoms such as headaches, joint pain and rashes^[⁴^]. Symptoms are often inconsistent. Registered dietitian Wendy Busse notes that many individuals report a variety of factors influencing how gluten affects them, including hormones, stress, anticipation of symptoms and overall diet.

Track What Happened

When you’ve had an accidental gluten exposure, learn from the experience! Consider keeping a diary with:

The date
The event (occasion, location, who you were with, what you ate and drank)
How and why the accident happened
What will you do differently in the future

Treat yourself kindly! Rather than assigning blame, forgive yourself and others for the events that led to the mishap. Self-compassion is essential for effective reflection.

Support Your Body and Mind

Supporting your mind and body after an accidental exposure will make a significant difference in how you feel. Here are our top self-care strategies to get back on track quickly.

When your system feels unsettled, simple techniques may help you feel more grounded and in control. Individuals may find that slow, deep breathing may help the body relax^[^5] and ease digestive discomfort. In addition, mindful attention such as focusing on the sensations created by breathing can quiet worrisome thoughts^[^6] that often follow accidental exposure.

Remind yourself that “This Too Shall Pass.”

Treat Yourself to a Pleasant Activity

If you are able, doing something enjoyable can take your mind off your discomfort. Consider:

Good movie or TV show
Yoga
A quiet cup of tea
Calling a friend

Eat Simply and Stay Hydrated

Many people find comfort in simple meals when they feel out of balance. However, what qualifies as “simple” can vary from person to person, so let your intuition guide your choices. Focus on foods and fluids that feel gentle and supportive as you recover.

Sip Peppermint or Chamomile Tea

Peppermint and chamomile tea can be used for natural upset stomach relief. They can relax the muscles of the digestive tract and reduce cramping and intestinal muscle spasms^[⁷^].

Try Ginger

Ginger may help ease the way that food travels through your gastrointestinal (GI) tract, which can help calm your vomiting reflex.

Some good sources of ginger for stomach flu relief include:

Ginger tea
Ginger chews and candies (look for low-sugar options)
Ginger-infused snacks and cookies
Powered ginger to sprinkle in a drink or on food

Ginger ale does not contain enough real ginger to settle your stomach and carbonation can make bloating, gas and indigestion worse^[⁷^].

When to Talk to a Healthcare Provider

Healthcare providers can help you navigate the challenges of gluten sensitivity. You may want to get support if you:

Are unsure how strict your diet should be: Without validated testing, the necessary degree of restriction is subjective, and people must decide for themselves^[⁸^]. Some people need to avoid tiny quantities, but others can be more liberal. Unnecessarily strict gluten-free diets (or restricting a large variety of foods) can detrimentally impact your quality of life and health.

Need help implementing diet restrictions: A dietitian can help ensure your diet is nutritious and help you integrate the restrictions into your lifestyle.

Struggle to find a balance between safety and responsible risk: Many people I have worked with are fearful of accidental exposure and are uncomfortable eating food prepared by anyone else. While this is a safe approach, these people often become socially isolated, which negatively impacts mental health. Finding a balance helps people thrive despite their diet restrictions.

Are afraid to eat: When you have food sensitivities, it is easy to fall into a food fear trap. Fear can show up in many ways, including:
- Spending a lot of time and energy thinking about food, such as wondering if a particular food is “safe.”
- Internet research about food sensitivities.
- Strictly following elimination diets without reintroducing food to test for individual tolerance.

How to Limit Accidental Gluten in the Future

Here are a few tips to help avoid accidental gluten exposure:

As discussed, tracking and reflecting on situations when you accidentally ate gluten will help limit future exposures.
Additionally, you can consider common situations and proactively prevent mishaps! For example, if you attend potluck dinners, the same serving utensil may get used in several dishes. In this case, you can ask to serve yourself first.
Before attending a social occasion or eating in a restaurant, ask the host if your dietary restrictions can be accommodated or if you can bring your own food. If this sounds intimidating, consider role-playing different conversations with a friend or health professional.
If you need to limit foods with gluten cross-contact, be cautious with shared food preparation tools – such as toasters, cutting boards, knives, deep fryers, etc.
Read labels carefully

Despite your best efforts, you may find yourself in high-risk situations. The following tips will help you navigate these tricky situations.

Pack a satisfying gluten-free snack: If you decide not to eat what is served, you won’t go hungry!
There are products that include digestive enzymes (such as caricain) that are designed to help break down small amounts of gluten. Some individuals who do not have celiac disease may choose to use these products if they want added support, for example in situations where avoiding it completely can be difficult. However, digestive enzymes are not a treatment for celiac disease and should never be considered a replacement for a strict gluten-free diet.

Conclusion

Accidental gluten exposure can happen, despite your best efforts. Approaching an accidental exposure event with self-compassion and self-care strategies will minimize the impact and help you navigate future experiences with confidence and knowledge.

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References

U.S. National Library of Medicine. (2024). Gluten sensitivity | gluten intolerance. MedlinePlus. https://medlineplus.gov/glutensensitivity.html#:~:text=Gluten%20is%20a%20protein%20found,gluten%20sensitivity%20or%20gluten%20intolerance

U.S. National Library of Medicine. (2024). Gluten sensitivity | gluten intolerance. MedlinePlus. https://medlineplus.gov/glutensensitivity.html#:~:text=Gluten%20is%20a%20protein%20found,gluten%20sensitivity%20or%20gluten%20intolerance

Beyond Celiac. (2025). Non-celiac gluten sensitivity. Beyond Celiac. https://www.beyondceliac.org/celiac-disease/non-celiac-gluten-sensitivity/

U.S. National Library of Medicine. (2024). Gluten sensitivity | gluten intolerance. MedlinePlus. https://medlineplus.gov/glutensensitivity.html#:~:text=Gluten%20is%20a%20protein%20found,gluten%20sensitivity%20or%20gluten%20intolerance

University of Michigan Health. (n.d.). Diaphragmatic breathing for GI patients Retrieved August 14, 2025. https://www.uofmhealth.org/conditions-treatments/digestive-and-liver-health/diaphragmatic-breathing-gi-patients

University of Michigan Health. (n.d.). Diaphragmatic breathing for GI patients Retrieved August 14, 2025. https://www.uofmhealth.org/conditions-treatments/digestive-and-liver-health/diaphragmatic-breathing-gi-patients

Baptist Health. (2022). Natural remedies for upset stomach. https://www.baptisthealth.com/blog/gastroenterology/8-natural-remedies-for-upset-stomach

Baptist Health. (2022). Natural remedies for upset stomach. https://www.baptisthealth.com/blog/gastroenterology/8-natural-remedies-for-upset-stomach

Roncoroni L;Bascuñán KA;Vecchi M;Doneda L;Bardella MT;Lombardo V;Scricciolo A;Branchi F;Elli L; (2019.). Exposure to different amounts of dietary gluten in patients with non-celiac gluten sensitivity (NCGS): An exploratory study. Nutrients. https://pubmed.ncbi.nlm.nih.gov/30634655/

Cornell, H. J., Czyzewska, A., Macrae, F. A., Rydzewska, G., Nasierowska-Gutmejer, A., Bednarczuk, A., & Stelmasiak, T. (2016, May 28). The effect of enzyme supplementation on symptoms and duodenal histology in celiac patients. International Journal of Celiac Disease. doi:10.12691/ijcd-4-2-2