How do I flush gluten out of my body? A guide to post-exposure recovery

October 3, 2025 •

4 min read

For most people, gluten passes through the digestive system within 2-3 days, but for those with celiac disease or a gluten sensitivity, the lingering inflammatory response can be severe. If you've had an accidental exposure, you're likely asking, "how do I flush gluten out of my body?" to speed up recovery and alleviate discomfort.

Quick Summary

This guide outlines the best steps to take after an accidental gluten exposure. It covers dietary adjustments, supportive supplements, and lifestyle practices that aid your body's healing process and help manage associated symptoms.

Key Points

Hydrate Aggressively: Drink plenty of water and electrolyte fluids, especially if experiencing diarrhea, to help flush your system and avoid dehydration.
Eat Simple, Gentle Foods: Focus on easily digestible options like broths, plain rice, and cooked vegetables to give your inflamed digestive system a rest.
Leverage Probiotics: Supplements or fermented foods can help rebalance your gut microbiome after it has been disrupted by gluten.
Prioritize Rest: Fatigue and inflammation are common. Adequate sleep and reduced physical activity are crucial for your body's healing process.
Consider Anti-Inflammatory Support: Natural anti-inflammatory agents like ginger, turmeric, and omega-3s can help soothe gut inflammation.
Avoid Irritants: Steer clear of spicy, fatty, and highly processed foods, as well as dairy, caffeine, and alcohol, to prevent further irritation.

Accidental gluten exposure, often called "glutening," is a frustrating experience for anyone with a gluten-related disorder, such as celiac disease or non-celiac gluten sensitivity. While there is no magical 'flush' button to instantly remove gluten, you can take proactive steps to support your body's natural recovery process and manage the associated symptoms. The goal is to calm inflammation, soothe your digestive system, and aid your body as it works to eliminate the irritant.

Hydration is your first priority

Drinking plenty of fluids is the most crucial step you can take to support your body after a gluten exposure. This is especially important if you are experiencing diarrhea or vomiting, which can lead to dehydration and prolong your misery.

Water: Aim to drink at least 64 ounces of water per day, or more if symptoms are severe, to help flush your system and aid the digestive process.
Electrolytes: Replenish lost fluids and minerals with electrolyte drinks or coconut water, which can be particularly helpful if you've had diarrhea.
Soothing teas: Herbal teas can help calm an upset stomach. Ginger tea is great for nausea, while peppermint and fennel tea can help with bloating and gas.

Support your gut with simple, healing foods

After ingesting gluten, your intestinal lining may be inflamed and sensitive. Eating simple, easily digestible foods can give your gut a break and allow it to begin healing.

Bone broth: This is a gut-soothing and nutrient-rich option that provides beneficial compounds like collagen and glutamine, which support the intestinal lining.
Anti-inflammatory foods: Incorporate foods known for their anti-inflammatory properties, such as turmeric, ginger, and omega-3 rich fish like salmon, into your diet once you feel able.
Probiotic and prebiotic foods: These can help rebalance your gut microbiome, which may be disrupted by gluten exposure. Good options include fermented foods like sauerkraut or kefir (if dairy is tolerated), and prebiotic-rich vegetables.

Comparison of recovery diets: A gentle approach vs. aggravating foods

To facilitate healing, it is crucial to focus on a gentle, nourishing diet while avoiding foods that can further irritate your system.


Foods for Recovery	Foods to Avoid During Recovery
Simple proteins: Baked chicken or fish.	Fried foods: Can increase inflammation and are hard to digest.
Starchy vegetables: Baked or mashed potatoes.	Spicy foods: Can irritate an already sensitive digestive tract.
Simple carbohydrates: Plain white rice, gluten-free toast.	Dairy products: Many with gluten sensitivity may also temporarily develop lactose intolerance.
Soothing broths: Gluten-free bone broth or miso broth.	Processed gluten-free products: Often high in sugar and fat, and low in fiber.
Fermented foods: Sauerkraut, kimchi.	High-FODMAP foods: Can exacerbate digestive symptoms in some individuals.
Anti-inflammatory spices: Turmeric, ginger.	Caffeine and alcohol: Can further disrupt digestion and increase dehydration.

Consider supportive supplements (with caution)

Certain supplements may help ease symptoms, but it is important to consult a healthcare provider before use, especially if you have celiac disease or other underlying conditions.

Probiotics: Taking a high-quality probiotic can help restore the balance of gut bacteria.
Digestive enzymes: Some studies suggest that specific enzymes might help break down gluten proteins, but they are not a substitute for a gluten-free diet and should be used with guidance.
Activated charcoal: This binding agent can help reduce gas and bloating, but it also binds to nutrients and medications, so it should be used cautiously.
L-glutamine: This amino acid is an important fuel for the cells lining the intestines and may aid in repair.

Rest and reduce stress

Recovery takes energy, and your body needs plenty of rest to heal.

Get enough sleep: Fatigue is a common symptom after gluten exposure, so prioritize getting extra sleep to give your body time to repair.
Take it easy: Avoid strenuous activity and listen to your body. Over-exertion can worsen symptoms and delay recovery.
Manage stress: Anxiety and frustration about the exposure can worsen symptoms. Practice self-care and try to relax.

Conclusion: Patience and proactive care

While you can't magically erase gluten from your system, taking these steps can significantly reduce the severity and duration of your symptoms. The best long-term strategy for those with celiac disease or gluten sensitivity is strict avoidance, but in the case of accidental exposure, focusing on hydration, gentle nutrition, targeted supplementation (with professional advice), and rest is key. The healing timeline varies depending on the amount of gluten ingested and individual health factors, with gut damage from celiac taking months or even years to fully resolve, while milder reactions may subside in a few days. Being kind to your body and taking intentional steps toward recovery will help you get back on track faster. For more resources on living gluten-free, visit the Celiac Disease Foundation.

Frequently Asked Questions

The time it takes to recover from gluten exposure varies. While gluten passes through the digestive system in a few days, symptoms like fatigue and bloating can take weeks or months to resolve. Complete gut healing for individuals with celiac disease can take several months to years.

Some over-the-counter digestive enzymes contain 'glutenases' that may help break down gluten, but they are not proven to prevent symptoms or intestinal damage in people with celiac disease or gluten sensitivity. Always consult a doctor before taking these supplements.

Focus on simple, easily digestible foods like plain rice, cooked vegetables, and lean protein. Soothing options include bone broth, ginger tea, and peppermint tea. Avoid rich, spicy, or fatty foods.

Yes, it is often recommended to temporarily avoid dairy. Gluten exposure can damage the intestinal lining and cause temporary lactose intolerance, which can worsen digestive symptoms.

Some people report experiencing temporary symptoms like headaches, cravings, and fatigue when eliminating gluten, which they may refer to as 'withdrawal'. However, there is no scientific evidence of a true gluten addiction, and these symptoms are likely a result of dietary changes.

Boost your gut health with probiotic-rich foods like sauerkraut and kefir (if dairy is tolerated) or a high-quality probiotic supplement. Probiotics can help restore the beneficial bacteria in your gut.

If your symptoms persist for more than a few days, or if they are severe, you should consult a healthcare provider. They can rule out other issues and offer further guidance for your recovery.