What is Celiac Disease?
Celiac disease is an autoimmune disorder in which the body's immune system reacts abnormally to gluten – a protein found in carbohydrates sources such as wheat, barley, and rye.
When someone with celiac disease consumes gluten, their immune system mistakenly attacks the lining of the small intestine. This can cause multiple issues including digestive discomfort, pain, and fatigue.
Our coach and professional marathon runner, Anya, knows first-hand what it’s like to train and race with coeliac disease, so this guide contains some top tips for gluten-free runners and recommends some gluten-free carb sources to keep your nutrition on track.
Gluten-Free Options for Runners
Living with celiac disease can make fueling effectively a little more challenging, but there are many nutrient-dense, carbohydrate sources out there for you!
Here are some excellent, gluten-free options that can be included as part of a normal, balanced diet:
Rice (white or brown)
Potatoes and sweet potatoes
Gluten‑free oats (certified GF)
Corn, millet, sorghum, buckwheat, quinoa, amaranth, teff
Fruit (especially bananas and dried varieties)
Legumes and bean‑based pasta (lentil, chickpea)
Convenient Fueling
To help support blood glucose levels and maintain performance during your workout, aim to consume some easily digestible, low-fiber carbohydrates around 30-60 minutes before your run. Convenient, gluten-free options include:
Banana
GF toast or rice cakes + honey or jam
Leftover plain white rice or mashed sweet potato (cold)
Fruit juice
GF oat bites or low-fiber flapjacks
Coach Anya: "For a quick GF snack, I love Nairns Oaties Original GF biscuits and the Precision Fuel + Hydration chews are also great."
Fueling During Runs
For longer or more intense workouts (typically anything over 60 minutes), you’ll want to be consuming 30-60g of carbohydrate per hour to keep energy levels steady and delay fatigue.
Coach Anya: "BAR50 Styrkr are my favorite high-carb gluten-free snacks. They have 50g of carbs in and are really easily digestible. I can eat one and go straight out of the door on my run. I have two of these before a marathon, so 100g of carbs."
Energy gels are a convenient option, but it’s important to note that not all gels are GF, so always check the label carefully.
Why?
Thickeners or flavorings in some gels can be derived from wheat or barley.
“Natural flavors” may sound harmless, but they can sometimes come from gluten-containing sources if not clearly specified.
If you have a more sensitive gut, it’s a good idea to test new gels at home first – ideally during a treadmill session or a quiet day – before taking them on the road or trails. This way, you can see how your body reacts without the added stress of movement, heat, or nerves on race day.
Top tip: Look for certified gluten-free gels from brands like Maurten, GU, or SIS – and avoid trying anything new on race day!
Race-Day Logistics as a Gluten-Free Runner
When travelling to a race, it's important to pack all the nutrition you'll need to run your best. As a gluten-free runner, it can be difficult to access the right food and snacks you'll need on race day if you are travelling to a new location. The key is to be prepared so you are not stuck at the last minute without any fuel.
Coach Anya: "It is super important to be prepared for race day if you are gluten free, especially if you are travelling and are unsure whether you will be able to access your usual snacks and food choices. Bring snacks from home that you know work for you. Unfortunately, GF options at restaurants are often also low carb, like salads, which makes it even more important to pack gluten-free high carb snacks."
Coach Anya: "Of course in the final few days before your race, it's also more important than ever not to consume gluten, so be super careful and if possible, eat at home, it is always a safer option."
Alternative Whole-Food Fuel Options
If you’re not a fan of commercial energy gels – or just prefer a more natural option – there are plenty of gluten-free whole-food choices that can keep your energy levels up during longer runs and races. Here are some of our favorites:
Medjool Dates
Gluten-Free Sweets
Salted Rice Crackers
Banana Halves or Banana Chips
Fruit Purees
Recovery
Consuming carbs and protein post-run is essential for replenishing glycogen stores, repairing muscle and supporting overall recovery. The sooner you eat, the sooner your body can start the rebuilding process.
Most gluten-free runners can meet their protein needs through food alone, but supplementation can be helpful in certain situations. Not all protein supplements are truly gluten free, so make sure you check thoroughly when considering using a protein powder.
Coach Anya: "The hardest thing I have found is finding a protein powder that hasn't been made in the same factory as one that handles gluten – this is for recovery after hard workouts – Huel is the best one that I have tried."
Bottom Line
Celiac disease can make fueling your runs a little more complicated, but with just a bit of planning you’ll have everything you need to feel great, run strong, and enjoy your training! Take time to identify a few high-carbohydrate, gluten-free snacks you can rely on – especially for early mornings or just before a session – and start practicing your mid-race fueling strategy early on in your plan.