Gluten-Free Gains or Pure Hype? What Science Says About Athletic Performance and Gluten

Gluten-free diets have exploded in the sports world. From elite athletes to casual runners, more and more people are cutting out gluten in hopes of gaining a performance edge. Let’s dig deeper into this hot topic and see what scientist have to say about it: Does cutting out gluten actually help performance, or is it just another wellness trend dressed up like science?

A review by Lis et al.* dug into the research on gluten-free diets (GFD) and athletic performance. Spoiler alert: the results do not exactly back the hype. Let’s unpack what’s real and what’s really good marketing.

Why are so many athletes going gluten-free?

According to the review, around 41% of athletes report following a gluten-free diet. That’s four times more than the number of people who medically need to be gluten-free (like those with celiac disease or NCGS, aka non-celiac gluten sensitivity).

Mainly because they believe it can:

• Improve gut health and overall wellbeing
• Reduce inflammation
• Boost endurance and speed up recovery

And frankly, these beliefs are widespread – even though the science behind them is super thin. That said, belief alone can have a powerful effect (we’ll get to that later).

What the research shows

Sadly, in the whole wide online world, only one real clinical trial that examined gluten-free diets in non-celiac athletes has been published so far. But the outcome speaks volumes.

The results?

• No change in athletic performance
• No difference in time trial results (like cycling tests)
• No measurable effects on gut health, inflammation, or immunity

Bottom line: if you don’t have celiac disease or gluten sensitivity, going gluten-free isn’t going to make you faster, stronger, or more energised, at least not from a physiological standpoint.

But what if you feel better gluten-free?

This is where it gets interesting.

A lot of athletes swear they feel better when they cut gluten. And they might. The results of some of the most famous gluten-free athletes cannot be ignored: see Novak Djokovic or Sabine Lisicki. 

In most cases, according to the study, the reason might be psychological, not physical.

Research on the placebo effect in sports is pretty clear: if you believe something is helping you, your body often responds accordingly. You might run faster or recover better because you think you’re doing something good for your body. That doesn’t mean those experiences aren’t valid. But research shows they’re probably not because of gluten itself.

The downsides no one talks about

Gluten-free isn’t automatically healthy. And for athletes especially, it can bring more downsides than benefits:

• You might miss out on key nutrients (like fibre, iron, and B vitamins)
• Gluten-free store-bought products are expensive and not always of great quality or the best option for your body. Don’t even get me started about the taste
• It can make your diet way more restrictive than it needs to be
• Eating out or travelling becomes a headache
• You could end up in a disordered eating pattern without even realising it

So yeah, it’s not a totally harmless swap.

Maybe It’s Not the Gluten at All

A lot of athletes report fewer digestive issues when they ditch gluten. But here’s the thing: it might not be the gluten causing the problem.

Research shows that FODMAPs, specifically fructans found in wheat, are often the actual trigger for bloating and gut discomfort.

So when you cut out gluten, you’re also cutting out a lot of FODMAPs by accident. That might be why you’re feeling better – not because you removed gluten, but because you reduced your FODMAP load.

If your gut’s acting up, a low-FODMAP diet – ideally guided by a pro – might help more than going gluten-free.

Conclusion: Should athletes avoid gluten?

Research shows, that unless you’ve got celiac disease or medically diagnosed gluten sensitivity, there’s no strong evidence that cutting gluten helps performance.

Before you overhaul your diet, ask yourself:

• Do I have a real reason to avoid gluten?
• Am I still eating enough energy, fibre, and key nutrients?
• Is this becoming more about control or restriction than actual health?

Your energy, recovery, and performance come down to smart fueling, not unnecessary restrictions. Focus on what you can eat to feel and perform your best, not just what you’re trying to avoid.

You don’t need to cut gluten to be a strong, high-performing athlete. What you DO need is to fuel right.

Sources:

Lis DM, Fell JW, Ahuja KD, Kitic CM, Stellingwerff T. Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance. Curr Sports Med Rep. 2016

Lerner BA, Green PHR, Lebwohl B. Going Against the Grains: Gluten-Free Diets in Patients Without Celiac Disease-Worthwhile or Not? Dig Dis Sci. 2019

de Borja C, Holtzman B, McCall LM, Carson TL, Moretti LJ, Farnsworth N, Ackerman KE. Specific dietary practices in female athletes and their association with positive screening for disordered eating. J Eat Disord. 2021 

Coleman N. Gastrointestinal Issues in Athletes. Curr Sports Med Rep. 2019