How to Gain Weight and Build Muscle with Celiac Disease

When most people think of a diet, they think of losing weight. But for many newly diagnosed celiacs, the opposite is true.

Before diagnosis, years of undiagnosed intestinal damage often lead to severe malabsorption and rapid, terrifying weight loss. And even after going gluten-free, cutting out calorie-dense foods like bread, pasta, and baked goods can make it incredibly difficult to put weight back on or build muscle.

If you are struggling to gain weight, or you're a celiac athlete trying to bulk up, here is the science-backed guide to healthy, gluten-free weight gain.

1. Heal the Gut First

You cannot build muscle or gain weight if your body cannot absorb nutrients.

If you are eating 3,000 calories a day and still losing weight, you are either getting cross-contaminated or your intestines haven't healed yet. Healing can take anywhere from 3 to 12 months on a strict gluten-free diet.

2. Embrace Healthy, GF Fats

Fats are the most calorie-dense macronutrient (9 calories per gram compared to 4 calories for carbs/protein). To gain weight safely, you need to sneak healthy fats into every meal.

3. High-Density GF Carbohydrates

You don't need wheat to get carbs. You just need to focus on complex, gluten-free carbohydrates that provide sustained energy for workouts and weight gain.

4. The "Liquid Calorie" Cheat Code

When you feel too full to eat another meal, drink your calories. A 600-calorie smoothie goes down much easier than a 600-calorie plate of chicken and rice.

The Celiac Bulking Shake:

*Blend and drink. That is an easy 500-700 calories.*

5. Strength Training is Mandatory

If you eat a caloric surplus without lifting weights, your body will store the extra weight as fat. If you want to build a healthy, strong physique, you must resistance train.

Focus on compound movements:

Lifting heavy weights signals to your body that the excess calories should be used to synthesize new muscle tissue.

6. Supplements for Celiacs

Gaining weight with celiac disease requires intention. You can no longer rely on cheap fast food to bulk up. But by focusing on dense, whole foods and staying militant about avoiding cross-contamination, you can build a stronger, healthier body than you ever had before your diagnosis.