People with celiac disease must avoid the gluten protein found in wheat, barley and rye. Greater awareness of this condition has resulted in an increase in the availability of gluten-free foods in health food stores and mainstream grocery stores. Many of these products cost significantly more than the wheat-containing versions and can put a strain on your budget. With some thoughtful shopping strategies, gluten-free food shopping will not exceed a normal grocery bill.
Step 1
Shop for foods that have always been made with gluten-free grains. Choose corn or rice cereals, corn chips and Asian rice noodles. Read ingredient labels to make sure there are no added gluten-containing flavorings.
Step 2
Choose inexpensive grains like rice, quinoa, amaranth, teff and millet. Purchase these over specially made gluten-free pasta or oats, which often cost twice as much as regular versions.
Step 3
Avoid cookies, cakes, brownies and pastries labeled "gluten-free." Stick to fruit, pudding, ice cream and chocolate to satisfy your sweet tooth.
Step 4
Make vegetables the primary starch at meals. Eat potatoes, sweet potatoes, peas and corn as a starchy side dish instead of pasta, rolls or biscuits. Buy these vegetables in season when they cost the least, or purchase frozen varieties, which are often on sale.
Step 5
Look for gluten-free baking mixes and make your own breads, muffins and pancakes at home. Premade gluten-free baked goods are expensive, while baking mixes are more affordable.
Step 6
Buy corn tortillas to wrap sandwiches and tacos instead of expensive gluten-free tortillas and bread. Corn tortillas are inexpensive and contain masa harina--a type of corn meal--and water.
Tips and Warnings
- If there are ethnic Asian or Hispanic markets in your area, buy rice noodles and corn products there, as they are often less expensive than in regular grocery stores. Remember, proteins, nuts and most dairy products are naturally gluten free. You can make your own gluten-free baking mixes with a combination of alternative flours. Check out gluten-free baking books from the library or consult the Celiac Sprue Association website. This option might cost more up front, but the per-serving cost of homemade flour mixes is less than any premade baked good or baking mix.
- Always read food labels, even if it is a product you have used in the past. Food manufacturers may change their formulas and add a gluten-containing ingredient that was not in a previous version.
