December 8, 2023

How to Gain Weight on a Gluten Free Diet: Smart Strategies for Healthy Weight Gain

How to Gain Weight on a Gluten Free Diet: Smart Strategies for Healthy Weight Gain

How to Gain Weight on a Gluten-Free Diet

Switching to a gluten-free diet is a choice many people make due to gluten sensitivity or celiac disease. While this change in eating habits can promote better digestive health and overall well-being, it can make it more challenging for individuals who want to gain weight. However, with a proper plan and the right mindset, gaining weight on a gluten-free diet is entirely possible. In this article, we will provide you with some useful tips and strategies to help you achieve your weight gain goals while maintaining a gluten-free lifestyle.

1. Focus on Nutrient-Dense Foods

When aiming to gain weight, it is essential to consume foods that are high in calories and nutrients. Opt for nutrient-dense options such as lean meats, fatty fish, whole eggs, dairy products, nuts, seeds, avocados, and healthy oils like olive oil and coconut oil. These foods will not only help you gain weight but also provide your body with the necessary nutrients it needs to function optimally.

2. Increase Caloric Intake

In order to gain weight, you need to consume more calories than you burn. Calculate your daily calorie needs using an online calculator and aim to consume an additional 500-1000 calories per day. This surplus will allow your body to gradually gain weight in a healthy manner. Incorporate calorie-dense foods into your meals and snacks such as nut butter, dried fruits, gluten-free granola, and high-calorie smoothies.

3. Eat Frequent Meals and Snacks

Instead of sticking to a traditional three-meals-a-day approach, try splitting your daily intake into smaller, more frequent meals and snacks. This way, you can increase your calorie consumption without feeling overwhelmed by large portions. Aim to have a meal or snack every 2-3 hours throughout the day.

4. Include Gluten-Free Grains

Even though a gluten-free diet excludes wheat, barley, and rye, there are still plenty of grains and starches that are safe to consume. Incorporate gluten-free grains like quinoa, rice, millet, buckwheat, and corn into your diet. These grains can provide you with additional calories and nutrients and help you achieve your weight gain goals.

5. Choose Healthy Fats

Healthy fats are an excellent source of calories and can aid in weight gain. Include foods rich in healthy fats such as avocados, nuts, seeds, olive oil, and coconut oil in your meals and snacks. These fats not only add calories to your diet but also provide essential fatty acids that support overall health.

6. Drink Your Calories

Drinking your calories can be an effective strategy to increase your calorie intake. Incorporate high-calorie beverages such as smoothies, milkshakes, protein shakes, and fruit juices into your diet. Additionally, you can add a meal replacement shake or weight gain supplement to your routine to ensure you are meeting your calorie goals.

7. Exercise Strategically

While exercise is generally associated with weight loss, incorporating strength training exercises into your routine can assist in gaining muscle mass. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows. These exercises will stimulate muscle growth and aid in weight gain.

Our Recommendation

Our recommended weight supplement is Ikaria Juice powder. It can help you naturally gain weight and can be consumed daily or regularly. You can purchase Ikaria Juice powder directly from their official website. This supplement is made from high-quality ingredients and is designed to support healthy weight gain.

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Q: Can a gluten-free diet help with weight gain?

A: While a gluten-free diet can be beneficial for individuals with gluten sensitivity or celiac disease, it does not necessarily promote weight gain. To gain weight on a gluten-free diet, it is important to focus on consuming nutrient-dense foods and increasing your caloric intake.

Q: Are there any gluten-free weight gain supplements available?

A: Yes, there are gluten-free weight gain supplements available in the market. However, it is important to choose a supplement that is made from high-quality ingredients and is safe for consumption. Our recommended weight supplement, Ikaria Juice powder, is gluten-free and designed to support healthy weight gain.

Q: Can exercise help with gaining weight on a gluten-free diet?

A: Exercise, particularly strength training exercises, can aid in gaining muscle mass, which contributes to weight gain. Incorporate strength training exercises into your routine, along with a balanced diet, to support healthy weight gain.


Gaining weight on a gluten-free diet may require some adjustments and mindful choices, but it is absolutely achievable. Focus on consuming nutrient-dense foods, increasing your caloric intake, and incorporating regular strength training exercises into your routine. Remember to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or exercise regimen. With patience, consistency, and a well-rounded approach, you can effectively gain weight on a gluten-free diet.

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Dr. Emily Thompson

I'm Dr. Emily Thompson, M.D., Ph.D., the owner of Overweight Care. With a medical degree from Stanford University School of Medicine and a Ph.D. in Nutritional Sciences from Cornell University, I bring over a decade of clinical experience to guide your health and wellness journey with science-backed solutions.

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