A gluten-free diet can have various effects on health and fitness, particularly for those with celiac disease or gluten sensitivity. For these individuals, eliminating gluten can reduce gastrointestinal issues, improve nutrient absorption, and enhance overall well-being. However, for those without sensitivities, a gluten-free diet may lead to deficiencies unless properly planned, as it can limit whole grains and other nutrient-rich foods. Therefore, it's essential to focus on balanced meals that include fruits, vegetables, and other whole foods to ensure proper nutrition while pursuing fitness goals.