Today we’re going to be looking at high-calorie gluten-free foods and how to gain weight with celiac disease. When you receive your diagnosis, you may have lost a considerable amount of weight and be looking to gain some of that weight back. There are plenty of nutritious, high-calorie foods to help aid gluten-free weight gain.
If your diagnosis is new, it may also be worth speaking to a gastroenterologist or dietician if you haven’t done that already. Weight loss and an inability to gain weight may mean you’re still eating gluten without knowing it and could still be doing damage to your small intestine. It’s always worth checking with a professional before you start changing your lifestyle, to ensure you’re getting everything your body needs.
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Examples of High-Calorie Foods
- Chia seeds
- Peanut Butter
- Olive Oil
- Gluten-free bread (quinoa bread is very high in calories)
Downshiftology have a great salmon and avocado salad which is perfect for packing in the calories, whilst being extremely healthy and nutritious. You could even sprinkle some seeds or pine nuts over the top to make your meal even more calorific. Meals like this are light, filling, and really simple to make.
Eating More Protein
Adding more protein to your diet can also help you gain weight. Foods like:
- Lean meats – beef, lamb, veal
- Poultry – chicken, turkey, duck
- Seafood and fish – salmon, prawns, crab, lobster
- Dairy – milk, Greek yoghurt, cheese
Can help you gain weight in a steady, healthy way. These foods will help your muscles to grow and muscle mass is denser than fat.
It’s important to remember that you do not want to put on weight too quickly or buy eating the wrong foods. A pizza is perfect for a treat every so often and eating it everyday would certainly help you put on weight – but it’s not healthy.
Adding Nutritional Shakes
Brands like Boost and Ensure which are readily available in your local grocery stores are brilliant as a weight gaining aid. However, try to put on weight first with high-calorie foods, as that’s a far healthier way of putting on weight. Vanilla, chocolate, fudge – there’s a range of flavors to enjoy. It’s important to note that not all nutritional shakes/powders are gluten-free, so always check the label before purchasing.
Tips To Try
- Snack – we’ve always been told that snacking between meals isn’t a good idea, but if you’re trying to put on weight, it’s a great idea! A handful of nuts, a slice of cheese – even a glass of milk. These snacks must be alongside your usual three meals a day. I know some of you reading this won’t eat breakfast, but please do. It’s the most important meal of the day.
- Drink High-Calorie Drinks – drinks like milk or smoothies are perfect for packing in a few extra calories that don’t leave you feeling really full and bloated.
- Don’t Drink Water Just Before a Meal – water can bloat you out and make you feel full, even when you’ve not consumed any calories at all.
- Plenty of Fluids – 6 to 8 glasses of water a day is ideal.
- Add Starchy Carbohydrates to Every Meal – whether it’s potatoes, rice, gluten-free pasta, gluten-free bread
How Many Calories?
This question will warrant a different answer for every person. Your calorie intake should be based on your height, weight, age, health – so calories are certainly not a one size fits all. But let’s take a look at how many calories we can add into our diet throughout the day with ease.
- 1 tsp of Butter/Margarine (35 calories) – spread it on bread, potatoes, melt it on vegetables. It’s a quick, easy way to add calories to your diet
- 1 Egg (80 calories) – Put an egg in a sandwich or make deviled eggs
- 1/2 Avocado (150 calories) – Avocado and egg on gluten-free toast would make the ideal nutritious breakfast
- 1 tbsp. of Peanut Butter (100 calories) – putting a spoon of peanut butter onto apple wedges is perfect as a mid-morning snack to keep you going
- 1 tbsp. of Nuts (50 calories) – there’s a huge range of nuts to choose from. Peanuts, cashews, macadamia – all gluten-free and great for putting on weight
- 1 tbsp. of Mayonnaise (100 calories) – mix a spoonful or two in with your mashed potatoes and not only do you have extra creamy mash, but you also manage to cram in a lot of extra calories
- 2 tbsps. of Raisins (70 calories) – sprinkle on your morning bowl of cereal or have as a light snack
I mentioned earlier that you should try to add a few snacks throughout the day. There’s a selection of snacks that are great for those following a gluten-free lifestyle.
- Hummus with carrot sticks
- Cheese and fruit
- Nut/energy bars
- Bean dip with chips
- Trail mix using your own nuts
To conclude, it may feel overwhelming trying to gain weight on a gluten-free diet, but it really can be simple. Medical News Today have a wide range of gluten-free meals to try, to leave you feeling full and help to gain weight. From Greek Yoghurt Scrambled Eggs to Indian Spiced Salmon, there’s something for everyone, for every meal.
It’s important to remember that whichever options you may be buying from the list above, they must be gluten-free. Often, gluten-free bread and pizza is far more expensive, but it’s definitely worth the treat every once in a while. This diet is already restricting enough!
My go-to snack is East Bali Cashews – Garlic Pepper flavored. They’re baked, completely gluten-free, and completely irresistible. The best part is – they’re absolutely full of calories. Do you gave a go-to high-calorie snack?
Are there any foods that aren’t on this list that you think are worth a mention? Please let me know in the comments below. They don’t just have to be nutritious, the occasional treat didn’t hurt anyone!
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