How to Save Money Going Gluten Free

How to Save Money Going Gluten Free
How to Save Money Going Gluten Free

Some gluten-free foods can be pricey. Keep your grocery bill stable by focusing on fresh produce and inexpensive staples. If you have celiac disease or gluten sensitivity, you must avoid gluten, a protein in wheat and other grains that gives dough its elastic qualities.

Celiac disease is controlled entirely through a gluten-free diet, so eating right is an essential piece of staying well. However, some people who don’t have celiac disease may also have difficulty digesting gluten.


Gluten intolerance

Gluten sensitivity that isn’t caused by celiac disease is known as non-celiac gluten sensitivity. Going gluten-free has grown in popularity over the last decade, even among those who don’t have a medical need to avoid this sticky protein.

Whatever your reason for going gluten-free, it might be difficult for some people, particularly those whose diets are high in wheat-based foods and processed goods.


How to Save Money Going Gluten-Free

following a gluten-free diet isn’t as restrictive as you might think. While you’ll need to pay careful attention to avoiding gluten, there are plenty of ways to enjoy delicious foods by embracing the opportunity to explore new cuisines, ingredients and dishes that are gluten-free.


Expect to Spend More

You should also expect to spend a little more money at the grocery if you make the switch. “There’s no doubting that shopping for gluten-free items can raise your grocery bill, citing a study published in the journal Nutrients in 2019 that indicated gluten-free products were 183 percent more expensive than “normal” gluten-containing products.

“Gluten-free items from mass-market manufacturers were 139 percent more expensive than the wheat-based variant of the identical product,” the study found.

GIG recently conducted its survey and discovered that 78 percent of individuals said the expense of gluten-free items is the most challenging obstacle they face. There are, nevertheless, ways to keep costs low. GIG is gearing up to launch a new campaign aimed at addressing food insecurity among gluten-free people.


Tips to Control Your Gluten-Free Shopping Budget

While it may not be the cheapest way to eat, various strategies control gluten-free costs.


Focus on naturally gluten-free fare.
Instead of choosing gluten-free processed meals, eating whole foods naturally gluten-free will likely save you money and provide higher nutritional value.

These include:

  • Fruits and vegetables.
  • Yogurt, cheese, milk and other dairy products.
  • Meats, poultry, fish and seafood.
  • Beans, nuts and seeds.
  • Naturally gluten-free grains such as brown rice, quinoa, buckwheat, sorghum and oats.

Oats are gluten-free by nature. However, they are frequently contaminated with wheat or barley. Only eat gluten-free oats that have been labelled or, better yet, verified gluten-free. The cost increases connected with eating gluten-free are due to packaged substitutes for wheat-based items;

you don’t have to avoid these products totally; keep track of how much you’re spending. It’s critical to be able to eat your favourite foods in moderation, whether it’s a frozen gluten-free pizza or some gluten-free chocolate chip cookies.


Look for coupons and sales.

When frozen or shelf-stable gluten-free items are on sale, stock up, and keep an eye on the circulars mailed to your house for coupons and promotions that can help you save money.


Cook more at home.

Cooking from scratch might be a huge financial relief if you’re used to depending on pre-prepared foods.


Cook in larger batches.

Buying in bulk and cooking in larger batches can also help you save money. If you’re short on time or don’t want to cook every day, set aside some time to do some more extensive batch cooking, reuse leftovers for the next few days, and freeze some foods, so you have your freezer section of gluten-free meals.


Make friends with beans.

Beans are a gluten-free superfood in terms of diversity, affordability, and nutrients.” They’re also inexpensive and simple to preserve in either dry or canned form. Beans can be used in soups, salads, chilli, tacos, and a variety of other meals. Experiment with this low-cost, high-fibre protein and fibre source to see where it may take you.


Substitute gluten-free grains.

Going gluten-free means, you’ll have to remove some of the least expensive items on your shopping list – grains, cereals and other products that contain wheat, rye, barley and any derivatives of them. But there are plenty of other gluten-free grain-based foods you can eat, such as:

  • Teff.
  • Amaranth.
  • Quinoa.
  • Buckwheat.

Going gluten-free can be a tough transition if you’re a pasta-lover, too, as dried pasta is easy to make, stores well, and is inexpensive. But Emily Rice, a registered dietitian with the Ohio State University Wexner Medical Center, says that “pasta alternatives made from lentils or beans are a great source of fibre and protein, especially for those on gluten-free diets