“I’ve been diagnosed with coeliac disease for just over four years now (you can read my diagnosis story here), but today I want to talk about making mistakes. Not the kind where you book the wrong dates for a flight (although I’m sure my wife won’t want to be reminded of that again!) - I’m talking about being glutened by mistake.  

“As the Food Information Officer here at Coeliac UK, it’s my job to know what is and isn’t suitable for a gluten free diet. You’d think it would be impossible for me to gluten myself, but I want to share my recent experience that it can happen to anyone. 

“Both incidents happened when I was away from home, the first when I was visiting my in-laws. Rummaging around in the treat cupboard, a packet of alarmingly blue sour sweets caught my eye and I started to tuck in.

“They were everything I had hoped they’d be: sweet and sour, with the artificial and completely made up flavour of bubble gum! With the first taste I thought, “wow I haven’t had something like this in a long time!” This led me to think I should probably check the ingredients. As I was frantically trying to find the English ingredients list from German, French, Polish and numerous other languages that were crammed onto the back of packaging, I experienced that moment of dread when my eyes clocked the emboldened “wheat”. Although I knew it wouldn’t help and the damage was already done, I frantically swilled out my mouth. Why had they added wheat flour to something like a sweet?!

“The second incident occurred at my parents’ house while watching a gripping game of football during Euro 2020. I was midway through the second half when I decided to grab another gluten free beer. Not wanting to miss anything, I quickly took one from the fridge and sat back down.

“The final whistle blew and that moment of horror set in – not because England didn’t win, but because I’d accidentally drank the wrong beer! The very thing I’d been enjoying just a moment ago suddenly turned against me as I realised it could cause symptoms for the next couple of hours, days or weeks.

“Despite my unfair annoyance at the manufacturers these accidents weren’t anyone’s fault but my own. But at the end of the day, I’m only human, and I’m sure I’m not the only one who’s made these mistakes. All I can do is learn from them and go back to the gluten free diet that keeps me healthy."

So if it’s happened to you, don’t worry. You’re not alone. Read on for what to do when mistakes happen, and top tips to avoid being glutened in future."

Help, I’ve been glutened! What next?

Everyone’s symptoms vary, so your response to being glutened is highly individual. Some people experience symptoms straight away, others take hours, some don’t get any symptoms at all! If you’re not sure that gluten has caused your symptoms, have a think about what you’ve eaten in the past day or so. Don’t forget that you can always call our friendly Helpline for help checking products you’re unsure of.

If you’re experiencing vomiting or diarrhoea, it’s really important to stay hydrated. Some people find that taking medication to treat painful stomachs or headaches can ease symptoms, but it’s best to check with your pharmacist or GP. If your symptoms are very severe or do not improve, speak to your GP.

Some people find that taking it easy and getting plenty of rest can help them recover after being glutened. Listen to your body and do what’s right for you.

Watch this video from Coeliac UK’s Research Conference from Nick Trott on what to do if you’ve been glutened.

Most of all, try not to stress out or give yourself a hard time. A one off mistake is very unlikely to cause any lasting damage, and you’ll be back to full health in no time. Just get back to your gluten free diet and follow our top tips for staying gluten free:

1. Always check food labels
   First, look for the Crossed Grain trademark. Then check if the product states “gluten free”. Any product with either of these will be safe for a gluten free diet as they will be 20 parts per million or less of gluten.
   If you can’t find these, look out for the following emphasised ingredients. If they’re present then you will need to avoid the product: Wheat, Barley, Rye, Oats, Gluten. Also check for any precautionary allergen statements regarding gluten such as “may contain wheat” or “made in a factory that handles gluten”. If the product has any of these ingredients or a statement like this, then you must avoid the product.
2. Don’t rely on the look of the product
   Gluten containing and gluten free ranges can look similar, so always take a closer look to be safe. Why not also use our Gluten Free Food Checker App to scan products easily in store.
3. Reduce cross contamination in the kitchen
   - Wipe down surfaces
   - Clean pots and pans with soap and water
   - Washing up liquids are fine to use and standard washing up liquid or dishwashers will remove gluten
   - Use separate bread boards to keep gluten free and gluten containing breads separate
   - Use a separate toaster or toaster bags
   - Use clean oil or a separate fryer for frying gluten free foods
   - Use different butter knives or dishes and jam spoons to prevent breadcrumbs from getting into condiments.
4. Label your food
   If you share a kitchen with people who aren’t gluten free, you could label your food so they know what they can and cannot touch. This also might help you when you’re grabbing something quickly. Check out our gluten free food labels in our online shop.
5. Think ahead and speak up
   When eating out in a restaurant, or at a friend’s house, call ahead to find out what gluten free options they can offer, and what precautions they take to reduce the risk of cross contamination.
   At a restaurant, speak to your server. They will know what allergens are present in each dish and if they don’t, you can ask to speak to the manager. If you don’t feel it’s safe, put your health first and leave.  Check Coeliac UK’s Gluten Free on the Move app or our Venue Guide for venues catering gluten free in your area and keep an eye out for the GF trademark.