Why do we feel so thirsty after eating a gluten rich meal?

Gluten in found in wheat, rye, and barley as well as in bread, pasta, and baked goods.

New Delhi | Updated: January 5, 2025 11:24 AM IST

3 min read

Gluten in found in wheat, rye, and barley and is in bread, pasta, and baked goods, processed such as pizza and even some snacks (Source: Freepik)

But have you ever wondered why we feel thirsty after eating a gluten-rich meal? A heavy meal where you dig into chole kulche, garlic naan and kadhai paneer can satiate your cravings, sure, but the insane thirst that you feel a couple hours later can leave you parched and begging for jugs of water.

Rinki Kumari, Chief Dietician, Fortis Hospital, CG Road, Bangalore, shared that feeling thirsty after a gluten-rich meal is common due to several factors. “Gluten can cause inflammation and irritation in the digestive tract, leading to increased gut permeability and fluid loss. Gluten-containing foods often have high glycemic indexes, triggering insulin surges and increased urine production, exacerbating thirst,” she explained.

Deepalakshmi, registered dietitian at The Cleft and Craniofacial Centre and Sree Balaji Medical College and Hospital, Chennai, attributed feeling thirsty after a gluten-rich meal to the body’s digestive response, the sodium content found in many gluten-containing foods, and the presence of carbohydrates.

“Gluten in found in wheat, rye, and barley and is in bread, pasta, and baked goods, processed such as pizza and even some snacks. These foods are high in sodium, which causes the body to retain water, causing increased thirst to balance the sodium levels. Also, these foods are rich in carbohydrates. For digestion, more water is required, thereby people feel thirsty,” she explained.

Is it safe to drink a lot of water after a gluten-rich meal?

Kumari said that drinking water after a gluten-rich meal is generally safe, but excessive intake can worsen digestive issues. Overhydration can put additional strain on the digestive system, exacerbating inflammation and discomfort. “Aim for moderate hydration (1-2 glasses) and monitor your body’s response. If you experience bloating, gas, or discomfort, consider reducing water intake or consulting a healthcare professional,” she suggested.

ALSO READ | Is going gluten-free helping you lose weight, make a healthier choice?

Opting for whole grains is also beneficial (Source: Freepik)

How can you prevent feeling thirsty?

Kumari shared a few suggestions to avoid feeling thirsty after having such a meal:

Drink water throughout the meal to stay hydrated
Choose whole, unprocessed foods with lower glycemic indexes
Balance gluten intake with fiber-rich foods to slow digestion
Limit or avoid sugary drinks and refined carbohydrates
Consider digestive enzymes or probiotics to support gut health

Deepalakshmi suggested avoiding sugary beverages for this reason. “Thirst can be prevented by balancing the meals with adequate protein, vegetable and fruits in the diet. Opting for whole grains is also beneficial,” she added.

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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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