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How to Gain Weight on a Gluten-Free Diet

by
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
How to Gain Weight on a Gluten-Free Diet
There are many healthy, calorie-dense foods available for those on a gluten-free diet. Photo Credit Hongqi Zhang/iStock/Getty Images

People afflicted with celiac disease or gluten intolerance are often underweight because their condition interferes with their ability to absorb calories and nutrients. A gluten-free diet is the only way to treat celiac symptoms, and usually brings about weight gain as the villi in the intestines heal. However, sometimes people fail to gain weight on a gluten-free diet because they excessively restrict foods—especially calorie-rich carbohydrates. Many healthy, calorie-dense foods are available to those following a gluten-free diet so that they can gain weight.

Step 1

How to Gain Weight on a Gluten-Free Diet
Increase the amount of alternative grains in your diet. Photo Credit Ildiko Papp/iStock/Getty Images

Increase the amount of alternative grains in your diet. Try quinoa, brown rice, amaranth, buckwheat and millet for side dishes. Flavor them with chopped onion, garlic, herbs or cook them in chicken broth to offer more flavor. Have an extra serving or two at dinner to increase caloric intake.

Step 2

How to Gain Weight on a Gluten-Free Diet
Purchase breads, pasta, waffles and cereals made from gluten-free grains. Photo Credit nebari/iStock/Getty Images

Purchase breads, pasta, waffles and cereals made from gluten-free grains. Toast gluten-free bread to make it more palatable, and use calorie-dense nut butter as a spread. Try brown rice or quinoa pasta with your favorite marinara sauce. Enjoy corn or brown rice waffles with plain yogurt, berries and honey. Eat extra servings of cereals like gluten-free granola, crunchy rice and quinoa flakes.

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Step 3

How to Gain Weight on a Gluten-Free Diet
Snack on nuts and dried fruits. Photo Credit sunnycircle/iStock/Getty Images

Snack on nuts and dried fruits like dates, apricots and raisins. Choose these gluten-free items that provide substantial nutrition and high calories in small servings.

Step 4

How to Gain Weight on a Gluten-Free Diet
Up your consumption of monounsaturated fats. Photo Credit tycoon751/iStock/Getty Images

Up your consumption of monounsaturated fats to ingest more calories with minimal health consequences. Minimize consuming saturated fat from sources like fatty cuts of beef and full-fat dairy products to avoid increasing your risk of heart disease. Stay away from processed products that contain a lot of trans fats -- many of these are off-limits anyway because they contain gluten. Choose cold-water fish like salmon and tuna for protein sources as they contain heart-healthy fats. Add calorie-dense avocados and olive oil to sandwiches and salads. Toss your gluten-free grains in an olive-oil based dressing to make a side salad with extra fat and calories.

Step 5

How to Gain Weight on a Gluten-Free Diet
There are many gluten-free versions of people's favorite foods. Photo Credit Fudio/iStock/Getty Images

Do not feel like all your favorite foods are suddenly off-limits. Seek out gluten-free options of your favorite foods, like pizza with whole-grain crust and whole-grain crackers. Look for the many recipes available online. Sample gluten-free breads, whole-grain pastas and waffles -- many taste as good as the wheat-based versions. Check your local store for these products -- most mainstream grocers, as well as health food stores, carry multiple gluten-free products in special sections.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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References

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