The gluten in your diet comes from plant storage proteins produced by rye, wheat and barley. If you have an autoimmune disorder known as celiac disease, your body identifies these proteins as foreign bodies and launches a protective attack when you eat them. According to the Celiac Sprue Association (CSA), a gluten-free diet is the only proven treatment for celiac disease. Some parents choose a gluten-free diet for a children with autism, believing it helps reduce symptoms.
Fruits and Vegetables
Fruits and vegetables are gluten free in their natural state and is inexpensive when you choose those that are in season. If you have celiac disease, you can safely eat reasonably priced frozen or canned fruits and vegetables, and dried fruit as long as they don't contain stabilizers, emulsifiers, preservatives, thickeners or modified food starches that contain gluten. Canned goods have the added advantage of a long shelf-life, so you can purchase them in bulk when they're on sale.
Dairy Products
Milk and most dairy products are gluten free and inexpensive. CSA advises individuals with gluten sensitivity to select aged hard cheeses such as Parmesan, cheddar or Edam. When shopping for pasteurized cheese, cream cheese or cottage cheese, read the Nutrition Facts label to ensure gluten wasn't added during the manufacturing process.
Meat, Fish and Poultry
Meat, fish and poultry are naturally gluten-free animal foods. Select inexpensive, unprocessed or minimally processed cuts of these protein sources to serve as the entrée for a gluten-free meal. Avoid poultry, meat or fish that has been breaded, or those that have been marinated in sauces that may contain gluten, especially teriyaki or soy.
Cereals and Grains
Grains and cereals pose the biggest challenge when you're planning inexpensive, gluten free menus. Avoid any bread, pasta, cereal or baked goods that contain wheat, rye or barley. You can safely ingest regular grain products made with white or brown rice flour, buckwheat, cornmeal, arrowroot or amaranth. Look for inexpensive gluten-free grains, including quinoa, tapioca or hominy, in the bulk foods section of your supermarket and cook them at home in a Crock-pot for an inexpensive side dish.
Tips
Although many specialty products made for the gluten-free market are expensive, there are plenty of more reasonably priced alternatives. The National Foundation for Celiac Awareness publishes detailed online resources that direct you to brick-and-mortar or online stores that sell gluten-free products. Do some online research to identify grain and cereal products that are appealing yet inexpensive. You can also check the natural foods aisle of larger grocery stores for nationally known gluten-free brands.
References
- National Foundation for Celiac Awareness: Getting Started: Celiac Disease & the Gluten-Free Diet
- Celiac Sprue Association: Treatment of Celiac Disease
- Celiac Sprue Association; Gluten-Free Diet: Basic Choices; March 3, 2009
- Celiac Sprue Association; Gluten-Free Diet: Grains and Flours; January 14, 2011
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