Following a gluten-free diet can often mean restricting calorie-dense foods like breads, pastas, and baked goods. This can make it challenging to meet daily calorie needs, especially if you are trying to gain or maintain weight.
Why do I need more calories on a gluten-free diet?
There are a few key reasons why you may need to increase your calorie intake on a gluten-free diet:
- Weight loss – Eliminating gluten means cutting out calorie-dense grains. This can lead to unintended weight loss if calories are not replaced.
- Increased nutrient needs – Some nutrients like iron, folate, and fiber are added to wheat flour and enriched grains. Avoiding these foods means you need to get more of these nutrients from other high-calorie foods.
- Higher metabolism – Some research shows that people with celiac disease tend to have a higher metabolism. This means they need more daily calories than the average person.
- Difficulty absorbing nutrients – For those with celiac disease, gluten damages the small intestine and can impair nutrient absorption. Consuming more calories helps maximize nutrient intake.
Without adequate calories from nutrient-dense foods, you are at risk for weight loss, nutritional deficiencies, fatigue, and even slowed growth and development in children.
How many calories do I need?
Calorie needs vary significantly based on factors like age, sex, height, activity level, and health goals. Here are some general guidelines on daily calorie needs:
| Group | Calories/Day |
|---|---|
| Infants | 500-700 |
| Toddlers | 1000-1400 |
| Children | 1400-2000 |
| Teen boys | 1800-3200 |
| Teen girls | 1600-2400 |
| Active men | 2400-3200 |
| Active women | 2000-2400 |
To determine your specific needs, consult with your healthcare provider, dietitian, or use a calorie calculator. Be sure to factor in activity level, medical conditions, and weight goals.
How to add calories on a gluten-free diet
Here are some tips for getting more calories from nutrient-dense foods on a gluten-free diet:
Focus on healthy fats
Healthy fats are very calorie-dense, providing 9 calories per gram compared to just 4 calories per gram from carbs or protein. Prioritize foods like:
- Avocados
- Oils – olive, avocado, coconut
- Nuts and nut butters
- Seeds – sunflower, pumpkin, chia
- Full-fat dairy – yogurt, cheese
- Fatty fish – salmon, mackerel
Use oils for cooking, top dishes with nuts and seeds, snack on nut butters, and choose full-fat versions of dairy for an extra calorie boost.
Load up on fruit
All types of fruit can fit into a gluten-free diet. Dried fruits are particularly energy-dense, providing fiber, antioxidants, and calories. Try adding to yogurt, salads, oatmeal, or eating as snacks.
Some examples of calorie-dense dried fruits include:
- Raisins – 306 calories per 1/4 cup
- Dried apricots – 313 calories per 1/4 cup
- Dried mango – 200 calories per 1/4 cup
- Figs – 269 calories per 1/4 cup
- Dates – 206 calories per 1/4 cup
Pick starchy vegetables
Starchy vegetables like potatoes, winter squash, corn, and peas offer plenty of calories along with nutrients. Roast potatoes and veggies in olive oil, mash potatoes with butter, and add starchy vegetables to soups and casseroles.
Add in more protein
While not as calorie-dense as fats, high-protein foods still provide 4 calories per gram. Choose lean proteins like eggs, poultry, seafood, legumes, tofu, tempeh, plain Greek yogurt, and cottage cheese.
Some examples of high-protein gluten-free options include:
- Eggs – 78 calories each
- Chicken breast – 231 calories per 3oz
- Salmon – 156 calories per 3oz
- Black beans – 227 calories per cup
- Plain Greek yogurt – 150 calories per cup
- Tofu – 145 calories per 1/2 cup
Load up on gluten-free grains
While gluten-containing grains are off limits, you can still include plenty of gluten-free grains like:
- Quinoa
- Brown rice
- Buckwheat
- Oats
- Millet
- Sorghum
- Corn
- Amaranth
Use gluten-free grains generously in dishes like pilafs, soups, casseroles, porridges, and salads. Opt for whole grains when possible for more nutrition.
Don’t forget healthy snacks
Incorporate calorie-containing snacks throughout your day to help meet needs. Some healthy, portable options include:
- Fresh or dried fruit with nut butter
- Trail mix with nuts and seeds
- Apple or banana with almond butter
- Greek yogurt with granola
- Cottage cheese with avocado
- Hard boiled egg
- Roasted chickpeas or edamame
- Cheese sticks
Stay hydrated
Drink plenty of fluids, like water, to help absorb nutrients from food. Dehydration can suppress appetite, so staying hydrated may help increase calorie intake throughout the day.
Use gluten-free flours
While less nutritious than whole foods, gluten-free flours and starches can provide extra calories for cooking and baking. Try almond flour, coconut flour, tapioca starch, and xanthan gum in muffins, breads, pancakes, and other baked goods.
High-calorie gluten-free meal ideas
Here are some meal ideas that provide increased calories and nutrition on a gluten-free diet:
Breakfast
- Gluten-free oatmeal made with milk and peanut butter
- Scrambled eggs with cheese, avocado, and sautéed veggies
- Yogurt parfait with granola, fruit, and nut butter
- Banana pancakes or waffles
Lunch
- Tuna salad over greens with avocado
- Hearty lentil or bean soup
- Grilled chicken sandwich on gluten-free bread
- Quinoa salad with dried fruit, nuts, and vinaigrette
Dinner
- Chicken fried rice with egg, veggies, and cashews
- Baked salmon with sweet potato and greens
- Spaghetti squash pasta with meatballs
- Chicken enchiladas with beans, rice, avocado, and cheese
Snacks
- Apple with almond butter
- Veggies and hummus
- Greek yogurt with berries
- Energy bites made with nuts, seeds, coconut, and chocolate chips
Supplements for extra calories
In some cases, supplements can provide an additional calorie boost:
- Protein powders – Whey, plant, or egg white powders can be added to smoothies or baked goods. Look for at least 15-20 grams of protein per serving.
- Probiotic powders – Help improve gut health, which aids in nutrient absorption. Add 5-10 billion CFUs to smoothies or meals.
- Omega-3s – Help fight inflammation. Fish oil, krill oil, or algal oil supplements provide anti-inflammatory fats.
- Multivitamin – Provides micronutrients that may be missing due to restricted diet. Look for brands with no gluten-containing ingredients.
- Vitamin D – Many with celiac have low vitamin D levels, so a separate supplement between 1000-4000 IUs per day is recommended.
- Calorie powders – Products like maltodextrin or medium chain triglyceride (MCT) oil powders can easily add calories.
Consult with a dietitian knowledgeable in food allergies/intolerances to determine which supplements are right for your individual needs.
Sample high-calorie day on a gluten-free diet
Here is an example one-day meal plan that provides around 2500 calories on a gluten-free diet:
Breakfast – 550 calories
- Scrambled eggs (3 eggs, 1 tbsp oil) – 330 calories
- Sliced avocado (1/2 fruit) – 120 calories
- Blueberries (1 cup) – 85 calories
- Coffee/tea with 1 tbsp half & half – 15 calories
Morning Snack – 245 calories
- Apple with 2 tbsp almond butter – 245 calories
Lunch – 650 calories
- Quinoa salad (1 cup quinoa, 1/2 cup chickpeas, 1 oz feta, vinaigrette) – 650 calories
Afternoon Snack – 250 calories
- Nut Thins (16 crackers) – 130 calories
- 1 string cheese – 80 calories
- Plum – 40 calories
Dinner – 800 calories
- Seared salmon (4 oz) – 280 calories
- Roasted sweet potato (1 medium) – 180 calories
- Sauteed kale (1 cup) – 40 calories
- Avocado oil (1 tbsp) – 120 calories
- Corn on the cob (1 ear) – 180 calories
Evening Snack – 200 calories
- Trail mix (1/4 cup nuts, seeds, dried fruit) – 200 calories
Total: Around 2500 calories
Potential challenges and solutions
You may encounter some challenges when boosting calories on a gluten-free diet. Here are some potential issues and ways to overcome them:
Problem: Feeling too full
- Solution: Spread calorie-dense foods throughout the day in smaller portions vs. large meals.
- Solution: Focus on nutrient-dense foods that pack calories in a smaller volume like healthy fats.
- Solution: Stay hydrated between meals so your appetite is not suppressed.
Problem: Bloating or digestion issues
- Solution: Make sure to cook grains, beans, veggies thoroughly. Introduce high-fiber foods gradually.
- Solution: Limit swallowing air when eating. Chew thoroughly and pause between bites.
- Solution: Manage conditions like SIBO with medications or herbal supplements.
- Solution: Take probiotic supplements to support gut microbiome.
Problem: Lack of variety
- Solution: Experiment with gluten-free flours like almond, coconut, cassava.
- Solution: Use spices, herbs, sauces, vinegars to add flavor.
- Solution: Rotate different protein sources like poultry, seafood, eggs, plant-based.
- Solution: Change up cooking methods like roasting, sautéing, baking, etc.
Problem: Higher food costs
- Solution: Buy shelf-stable items like rice, oats, canned beans, frozen fruits/veggies in bulk.
- Solution: Meal plan based on sales and coupons.
- Solution: Cook at home more rather than eating out.
- Solution: Focus on less expensive proteins like beans, lentils, eggs.
Conclusion
Boosting calories in a healthy way is crucial when following a gluten-free diet, especially for those who need to maintain weight or support growth and development. Focus on incorporating plenty of nutrient-dense foods from all food groups throughout your day. Consult with a knowledgeable dietitian if you continue having trouble meeting calorie needs or have additional food restrictions.
