Switching to a gluten-free diet has become a popular choice among people suffering from gluten allergies as well as other health conditions. There are more options available for a gluten-free diet today, but it can still be expensive. Here are some ways to eat gluten-free without spending a ton of money.
1) Shop for foods that are already naturally gluten-free
Not all foods you order or buy at the store necessarily have to be labeled as gluten-free. A lot of foods such as eggs, beans, vegetables, fruits, meats and rice are already gluten-free. Buying these naturally gluten-free foods can be a lot cheaper than buying ones with a gluten-free label.
2) Don’t only shop in gluten-free aisles
Foods sold in the gluten-free aisle that are specially labeled as gluten-free are often very expensive. Items such as dressings and sauces are especially pricey in the gluten-free aisle. Several dressings, sauces and condiments made by national brands such as Sweet Baby Ray’s BBQ Sauce and some Kraft dressings are already gluten-free, according to Val McCauley, a Living on the Cheap writer who cooks gluten-free meals.
3) Bake your own gluten-free bread
One food item gluten-free dieters do have to watch out for is bread, as it is made from wheat which contains gluten. Constantly buying gluten-free bread can add up, so try baking your own at home. Use gluten-free flour to make your own bread or look for baking mixes that are gluten-free.
4) Use gluten-free coupons
When you do need to buy foods specially labeled as gluten-free, stock up on coupons. Look through newspaper ads for grocery stores or search online for coupons available for gluten-free foods.
5) Shop at discount and specialty health food stores
Gluten-free foods are often more expensive at local grocery stores. Stores specializing in healthy foods such as Trader Joe’s and Whole Foods offer a large selection of gluten-free foods and sometimes feature good deals, McCauley said. Discount stores such as Marshall’s and TJ Maxx which sell more than just groceries also may have gluten-free sale items. Look in their food sections for cheap gluten-free products.
6) Read food labels
Learn what ingredients contain gluten, such as wheat, barley and rye. When you look at a food’s nutrition label, scan the ingredients for those items to determine whether it is safe for a gluten-free diet.
7) Shop online
Search online to order gluten-free foods and products. Websites like Amazon, Vitacost, and glutenfreedeals.com offer gluten-free foods that are sometimes cheaper than buying in a store.
11 Tips to Eat Gluten-Free on the Cheap. Bargain Babe. Retrieved May 19, 2014. http://bargainbabe.com/10-tips-to-eat-gluten-free-on-the-cheap/
How to Eat Gluten-Free on the Cheap. Living on the Cheap. Retrieved May 19, 2014. http://livingonthecheap.com/eating-gluten-free-on-the-cheap/
Top Ten Rules for Eating Gluten-Free, Cheap. Gluten Free Dirt Cheap. Retrieved May 19, 2014. http://glutenfreedirtcheap.com/2011/04/22/top-ten-rules-for-eating-glute...