Gluten and Fitness: Pros and Cons of a Gluten Free Diet

Fitness clients have a variety of eating preferences. Working with these preferences is critical to supporting the coach-client relationship. If your program aligns with their lifestyle, they’re also more likely to stick with it. But what if they’ve chosen a gluten free lifestyle? 

Answering this question requires understanding what gluten is and how it impacts fitness. It’s also helpful to know the pros and cons of a gluten free diet and who could benefit from this approach. Finally, we’ll share food options with and without the gluten protein. This is followed by food and exercise tips when eating gluten free.

What is Gluten?

Gluten is a protein found in a few different grains. Wheat, rye, and barley all contain the gluten protein. So, any food made from these grains also contains this protein.

Gluten helps bind foods together. (To remember this, it helps to think of gluten as “glue.”) It enables food to hold its shape without crumbling apart. A good example of this is pizza dough. Gluten enables you to stretch the dough into a round or square shape without having rips or holes.

Some people’s bodies react negatively to gluten. One example is those with celiac disease. The Celiac Disease Foundation explains that gluten causes the immune system to attack the small intestine. This causes damage to the villi responsible for nutrient absorption. It also results in a variety of digestive problems. 

Eating gluten when you have celiac disease can cause many symptoms. A lot of these are like those experienced with irritable bowel syndrome. These symptoms include:

• Abdominal pain and bloating

• Constipation or diarrhea

• Increased fatigue

• Headaches and migraines

• Joint pain

• Skin rash

• Weight loss

Celiac disease affects roughly 1% of the population. Yet, an estimated 25% of people choose to avoid gluten. This means a majority are making this decision without a medical need. But can following this type of diet impact their performance?

Gluten and Fitness Performance: Is There a Connection?

Research in the International Journal of Sport Nutrition and Exercise Metabolism reports that 41% of athletes follow a gluten free diet. And they do so at least half of the time, even though they don’t have celiac disease. Most say it’s because they have gluten intolerance. A gluten intolerance involves experiencing gastrointestinal distress after consuming this protein. It’s not quite as severe as celiac disease but can still cause discomfort. 

This research adds that there are few studies about how gluten affects athletes. One involved endurance athletes following either a gluten or gluten free diet. No difference existed in exercise performance. There was also no difference in gastrointestinal symptoms. This calls into question whether these athletes are experiencing true gluten intolerance.

Related post: Celiac Disease or an Irrational Fear of Gluten?

Other studies suggest that gluten may improve muscle recovery in some athletes. One was a 2019 study published in Nutritional Perspectives. It noted that gluten elevates cytokine activity in certain individuals. If cytokines stay elevated, they change from being anti-inflammatory to pro-inflammatory. This can help promote healing after a workout.

Another study explains that exercise can alter gastrointestinal function. In some cases, this alteration can result in a higher sensitivity to gluten. This study reinforces that avoiding gluten won’t change athletes’ performance. It also won’t reduce gastrointestinal symptoms in athletes without celiac disease. 

Pros of Eliminating Gluten Containing Foods

If you don’t have celiac disease, are there any advantages to eating gluten free? Yes, for some people. Research indicates that avoiding gluten can help with symptoms of gastrointestinal distress. If you get digestive issues after eating gluten, not eating it may help you feel better.

Because gluten is in a lot of high-carb foods, following a gluten free diet may make it easier to lower your weight. Cut out bread, pasta, and baked goods and you’re likely to see it in your physique. At a minimum, it can help reduce the likelihood of weight gain.

Cons of Following a Gluten Free Diet

One con of eating gluten free is that it isn’t easy. A lot of foods contain this protein, which can limit your diet. And while more gluten free products are hitting the market, not all are healthy. 

Another con of eliminating gluten is that you’re losing nutrients in these foods. Depending on the rest of your diet, this could lead to poor nutrition. 

Who Should Eat Gluten Free?

Based on the research, only people with celiac disease need to avoid gluten. This can keep their body from attacking the small intestine. It also prevents symptoms of gastrointestinal distress. Healthcare providers can do blood tests to determine if celiac disease exists.

Others who may want to eat gluten free include:

• People with gluten sensitivity

• People with gluten intolerance

• People with a gluten allergy or wheat allergy

• Anyone who experiences gastrointestinal (GI) symptoms after consuming gluten 

Food That Contains Gluten

If you want to cut gluten from your diet, it’s important to know which foods have this protein. Common food choices that often contain gluten include:

• Baked goods

• Bread

• Cereals

• Pasta

• Salad dressings

• Sauces

• Soups

Gluten can also be in other unsuspecting food choices. That’s why it’s important to read product labels when grocery shopping. Look at the ingredients on the food label. If there is any mention of wheat, barley, or rye, that product is not a gluten free option.

It’s also important to realize that food labeled gluten free can still carry a small amount of this protein. To qualify as a gluten free food, the product must contain less than 20 parts per million of gluten. 

This might be okay for someone who chooses to not eat gluten. But individuals with celiac disease may experience GI symptoms even with minuscule exposure. Thus, sticking to foods that contain no gluten is important for avoiding digestive issues. 

Gluten Free Food Options

Many natural foods are gluten free. This includes:

• Fruits

• Vegetables

• Lean, unprocessed meat

• Beans

• Seeds

• Nuts

• Eggs

There are also an increasing number of packaged food options that don’t contain gluten. Look for a “gluten free” designation on these items. Also take the time to read the food label to know for sure.

Food and Workout Tips When Eating Gluten Free

Grains provide several important nutrients. Following a balanced diet can help athletes perform their best. So, if you cut gluten, you want to pick up these nutrients elsewhere. According to one piece of research, pulses may be a good solution. 

Pulses are the edible seeds of legumes. Dry beans and peas, chickpeas, and lentils all fall into this category. This research indicates that pluses help by providing lysine. Lysine is an essential amino acid that plays a role in protein synthesis. As such, it is important for muscle recovery after exercise. 

If you consume protein shakes before or after your workout, make sure it doesn’t contain gluten. Some contain ‘gluten free’ on their label when they’re not. If the ingredients list says wheat grass or barley grass, it isn’t gluten free. Typically, whey is a good option.

It’s also helpful to keep in mind that exercise can trigger gastrointestinal issues. So, if you experience digestive problems when working out, it may not be due to a gluten grain. It may just be your body’s response to the workout.

Want to provide clients customized food advice, such as that related to gluten? You can with a Precision Nutrition Coach certification. This course provides a wealth of information and coaching tools. You also gain the use of a professional nutrition calculator. This enables you to develop eating plans for all your clients—whether they eat gluten or not.

References

What is Celiac Disease? | Celiac Disease Foundation. Celiac Disease Foundation. Retrieved 24 June 2022, from https://celiac.org/about-celiac-disease/what-is-celiac-disease/.

Ana Diez-Sampedro, Maria Olenick, Tatayana Maltseva, Monica Flowers, "A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis", Journal of Nutrition and Metabolism, vol. 2019, Article ID 2438934, 5 pages, 2019. https://doi.org/10.1155/2019/2438934

Nebraska–Lincoln, U. (2020). Study concludes Americans self-diagnose to adopt gluten-free diets. News.unl.edu. Retrieved 24 June 2022, from https://news.unl.edu/newsrooms/today/article/study-concludes-americans-self-diagnose-to-adopt-gluten-free-diets/.

Bradshaw, B. (2019). Can Consuming Gluten After Exercise Affect Recovery?. Nutritional Perspectives: Journal Of The Council On Nutrition, 42(3), 12-13. Retrieved 24 June 2022, from.

Lis, D.M. Exit Gluten-Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in Athletes. Sports Med 49, 87–97 (2019). https://doi.org/10.1007/s40279-018-01034-0

Niland, B., & Cash, B. D. (2018). Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & hepatology, 14(2), 82–91.

Shevkani, K., Singh, N., Patil, C., Awasthi, A., & Paul, M. (2022). Antioxidative and antimicrobial properties of pulse proteins and their applications in gluten‐free foods and sports nutrition. International Journal Of Food Science &Amp; Technology. https://doi.org/10.1111/ijfs.15666