Physio Hub:
Evidence-Based Article
Is Gluten Free Diet Good for Athletes?
Gluten-free diets have gained immense popularity over the past three decades, becoming a billion-dollar industry, partly spurred by endorsement from celebrities like Victoria Beckham and Miley Cyrus. Initially designed for those with celiac disease, a gluten-free diet helps manage symptoms such as gut inflammation and nutrient malabsorption by eliminating gluten found in wheat, barley, and rye. Despite its medical origins, the diet has become a lifestyle choice for many without celiac disease, raising concerns about potential nutritional deficiencies and effects on overall health, especially for athletes. While some experts caution against unnecessary adoption, conclusive evidence remains sparse, prompting ongoing debate about the diet’s broader implications.
What is the benefit of the GF diet?
Gluten is an indigestible protein found in wheat and whole grains. European legislation has recommended a minimal gluten or gluten content of less than 20 ppm. A gluten-free diet is beneficial for athletes with celiac disease, IBS, and coeliac symptoms and those who have gluten sensitivity without an organic disease/CD-negative serology.
Improved Gut Health
- Improve overlapping IBS and CD symptoms
- Substantial reduction of pro-inflammatory intestinal antibody levels found in Celiac and NCGS.
- More significant reduction symptoms of diarrhoea caused by high-intensity physical activity
- It has been observed that within one week, abdominal pain, bloating, and stool consistency improves
- Over four weeks, bowel motility and functions improve, reduce abdominal cramps, decrease flatulence, improve intestinal mucosal permeability, and enhance psychological well-being, reducing depressive episodes and mental disturbances.
- GF diet reduces fatigue, headache, irritability, and bone and joint pain in NCGS and a healthy athletic population.
Improve Energy Levels
Experts suggest that the gluten-free diet is nutritionally inferior, as it lacks sufficient protein, folate, B12, zinc, and fiber. In turn, it has high levels of metallic micronutrients, saturated fats, and cholesterol. However, very few researchers support this argument, and this topic has many research gaps to be filled.
In athletes suffering from celiac, IBS, or NCGS, gluten sensitivity causes inflammation in the small intestine. This causes a severe energy deficit and drains essential energy resources. The GF diet bypasses this process by eliminating the trigger component (Gluten). It reduces systemic inflammation and increases energy levels.
Frequent people who self-started the GF diet reported getting healthier and feeling better. It primarily depends on making mindful food choices and assimilating nutrition from healthy food that is packed with dense essential nutrients, vitamins, and minerals, such as lean protein, fruits, vegetables, and gluten-free products.
Where does the verdict lie?
Concerns arise when people self-administer GFD without proper consultation from their physician and dietician. Every individual is different, depending on their varying body demands. Some may have Irritable bowel syndrome (IBS) or undiagnosed celiac disease. In contrast, others might have similar symptoms (non-celiac gluten sensitivity) but are clinically ruled out for celiac disease or wheat allergy.
Athletes with celiac, NCGS and coeliac symptoms need to get personalized GFD meal plans by registered dieticians to fulfil adequate body nutritional demands and elicit nutritional deficiency.
Does a Gluten-Free Diet improve Athletes’ Performance?
High-endurance physical activity improves gut health and builds muscle mass. Moderate levels of physical activity aid digestion, improve gut health and metabolism and prevent conditions such as constipation, diverticulitis, and cholilisthesis.
High-intensity exercise for a long duration triggers GI symptoms similar to IBS, including diarrhea, bloating, flatulence, intestinal cramps, constipation, or the urge to defecate. It has been reported that 38% to 53% of marathoners suffer from altered bowel movements and diarrhea. These symptoms are exacerbated by physical stress, mechanical stress, and nutrient deficiency, although the athletes test negative for IBS or CD. It positively impacts physical performance, leading to poor training due to impaired ability and psychological stress.
It has been reported that certain foods, notably wheat grain, trigger GI symptoms. For this reason, ongoing research has been conducted to study the causative agents in foods.
Diet therapies have gained popularity over the last decade, with a 40% to 50% increase in the adoption of the GF diet by the non-clinical population. It is widely adopted by high-endurance athletes who are experiencing GI abnormalities. It is theorized that diet is important in triggering or regulating gut issues. Making careful choices in choosing the diet will eliminate exercise-induced gastrointestinal symptoms.
CONCLUSION
The gluten-free diet has posed a multitude of benefits for people with celiac, IBS, gluten ataxia, and NCGS. It is a lifesaving option for them and has significantly improved the quality of life in these individuals as well as athletes with celiac disease.
However, with the trend’s rise, many healthy individuals have opted to eliminate gluten from their meals altogether.
Transitioning to a GF diet is a challenging option for healthy athletes as it affects individuals at multiple levels, physiologically, biomechanically, and psychologically. Clinical trials have shown that a GF diet is highly nutrient-deficient. Regardless of this concern, many athletes and healthy individuals have reported gaining positive health benefits.
Whether it is a placebo effect or an indication of undiagnosed celiac, it has room for high-quality research to further investigate its clinical manifestations.
< Recommendation by Our Experts>
- Consult a Professional: Talk to a dietitian or healthcare provider before starting a gluten-free diet to ensure it meets your nutritional needs.
- Ensure Balanced Nutrition: Include a variety of nutrient-rich, gluten-free foods like lean proteins and vegetables to avoid deficiencies.
- Monitor Your Body’s Response: Track how you feel on the diet and discuss any changes with a professional to refine your approach.
< Reference >
- Hellman R. (2020). Gluten Free Diets – A Challenge for the Practicing Physician. Missouri medicine, 117(2), 119–123.
- Ciacci, C., Ciclitira, P., Hadjivassiliou, M., Kaukinen, K., Ludvigsson, J. F., McGough, N., Sanders, D. S., Woodward, J., Leonard, J. N., & Swift, G. L. (2015). The gluten-free diet and its current application in coeliac disease and dermatitis herpetiformis. United European gastroenterology journal, 3(2), 121–135. https://doi.org/10.1177/2050640614559263
- Sharma, N., Bhatia, S., Chunduri, V., Kaur, S., Sharma, S., Kapoor, P., Kumari, A., & Garg, M. (2020). Pathogenesis of Celiac Disease and Other Gluten Related Disorders in Wheat and Strategies for Mitigating Them. Frontiers in nutrition, 7, 6. https://doi.org/10.3389/fnut.2020.00006
- Reynolds, G. (2016, January 20). Should You Give Up Gluten? New York Times, D4(L). https://link.gale.com/apps/doc/A441361364/HRCA?u=anon~504ff37a&sid=googleScholar&xid=d7049fc2
- 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.
- Karhu, E., Forsgård, R. A., Alanko, L., Alfthan, H., Pussinen, P., Hämäläinen, E., & Korpela, R. (2017). Exercise and gastrointestinal symptoms: running-induced changes in intestinal permeability and markers of gastrointestinal function in asymptomatic and symptomatic runners. European journal of applied physiology, 117(12), 2519–2526. https://doi.org/10.1007/s00421-017-3739-1
- Lis, D., Ahuja, K. D., Stellingwerff, T., Kitic, C. M., & Fell, J. (2016). Food avoidance in athletes: FODMAP foods on the list. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 41(9), 1002–1004. https://doi.org/10.1139/apnm-2015-0428
- Lira, C. A. B., Viana, R. B., Mesquista, K. P., Santos, D. A. T., Campos, M. H., Andrade, M. S., & Vancini, R. L. (2019). Frequency and intensity of gastrointestinal symptoms in exercisers individuals at rest and during physical exercise: an internet-based survey. Intestinal research, 17(4), 537–545. https://doi.org/10.5217/ir.2018.00162
- D’Angelo, Stefania & Cusano, Pompilio. (2020). Gluten-free diets in athletes. Journal of Physical Education and Sport. 20. 2330-2336. 10.7752/jpes.2020.s4314.
Stay Informed with Physio Hub
Unlock a world of knowledge with our expertly curated articles on fitness, rehabilitation, and health & diet. Stay ahead with the latest evidence-based insights and practical advice. Subscribe now to receive updates and never miss out on new content!
