How Someone With Celiac Disease Manages the Costs of Gluten-Free Foods — My Bill of Health
Key takeaways:
The cost of gluten-free foods adds up for people with celiac disease.
Heather King saves money by eating foods that are naturally gluten free.
She doesn't cut costs when dining out, because she says staying safe is worth the price.
My Bill of Health is a series of stories about the financial strain of healthcare.
Heather King was shocked when she and her 3-year-old daughter were diagnosed with celiac disease.
Neither of them had severe symptoms of the autoimmune condition, in which eating gluten leads to intestinal damage. In fact, Heather was asymptomatic.
Yet she calls the diagnosis an “accidental miracle.” Yes, it meant major lifestyle changes. But it also saved their health. That’s because living with undiagnosed celiac disease can lead to serious complications.
“For my daughter, we caught it early, so she’s able to live a healthy life,” Heather says. “In my case, I don’t know how long I was living with undiagnosed celiac disease. But I’m grateful for the diagnosis because it helps prevent those long-term issues.”
Still, making the transition to gluten free was a major change. Heather learned that people with celiac have a strong reaction to even trace amounts of gluten (a protein found in wheat, barley, and rye).
That meant she and her daughter didn’t just need to give up bread and cupcakes. They needed food prepared in a completely gluten-safe kitchen. Heather's husband and older son don't have celiac disease. But they decided to make their entire home gluten free to avoid the risk of cross-contamination.
The price tag of being gluten free
Heather didn’t incur significant medical costs related to her and her daughter’s celiac disease. After the initial tests and diagnosis, the only expense was a probiotic supplement for her daughter, which costs $1 per day.
But what she wasn’t expecting was the cost of gluten-free foods. Eating with celiac disease is expensive. Heather realized most gluten-free products cost much more than their counterparts. Making matters worse, these items are often much smaller, requiring her to buy more.
“The food cost on its face was a surprise,” she says. “You’re spending double on a loaf of bread that’s half the size.”
In fact, a 2019 study found that gluten-free products are around 183% more expensive than their regular counterparts.
Entertaining at home became more expensive, as did dining out. And Heather encountered food costs she didn’t expect. From all-inclusive resorts to events or activities where snacks were provided, she was now paying for food that she used to get for free.
“Places you go where food is included? Well, it’s not included for us,” she says. “I have to bring my own.”
Altogether, Heather spends around $1,500 per month on groceries for her family of four. Of that amount, she says around $277 is for gluten-free products, which she estimates is around $193 more than she would pay for equivalent products. And it includes some splurges that might not make sense for people on a tighter budget.
Saving at the store
Heather has found ways to save on gluten-free products and began sharing what she learned with others. She now runs a blog and has built a following as a gluten-free influencer.
Fortunately, she says, there are things you can do to reduce the financial burden of celiac disease. Here are her tips.
Eat naturally gluten free
Instead of pre-packaged products, Heather suggests eating a rainbow of gluten-free whole foods. These include lean meats, fruits, vegetables, legumes, and grains like quinoa and rice. (Oats, although naturally gluten free, have high rates of cross-contamination. So research gluten-safe brands).
These foods are cheaper and healthier than processed options, she notes.
“I personally like to focus on a Mediterranean diet,” she says. “It’s easy to do things like grilled fish and vegetables, and that makes for yummy, healthy food that is naturally gluten free.”
Stock up on sales
Classic money-saving strategies, like shopping sales and buying in bulk, still apply when you’re gluten free. Heather says she looks for deals at favorite stores like Costco and Trader Joe’s.
“When I see a favorite product on sale, I stock up,” she says.
For hot tips on sales and new gluten-free products, turn to social media, she suggests. Heather recommends looking for Facebook groups focusing on celiac and gluten-free living. Members of these groups share posts about items they find on sale.
And keep an eye out for special deals in May. Many stores bring in extra gluten-free products for Celiac Disease Awareness Month.
Lean in to meal planning
“Meal planning is a basic money-saving tip for any diet, but for gluten free, it’s been very helpful,” Heather says. She uses an app to plan meals and shopping lists for the week. It helps her avoid expensive impulse buys.
Opt for vacation rentals
To save money on vacation, Heather recommends staying in a condo or vacation rental where you can prepare your own meals. “It saves a lot of money, and you can cook safely for yourself,” she says.
Seek accommodations at school
Sending your child to school with special meals can get expensive. So can providing your own treats for every pizza party and birthday cupcake day.
Many parents don’t realize that celiac is a qualifying disease under Section 504. That’s the law that requires all children to receive equal access to education. Heather suggests asking your child’s school to create a 504 plan. This should ensure crafts and activities are gluten safe. It also means your child will be provided with gluten-free substitutes for snacks and treats.
“This saves money, because the school district is required to provide those things,” Heather says.
Splurge on dining out
The one area Heather doesn’t cut costs? Restaurants.
“I don’t save money at restaurants,” she says bluntly. “I want it safe.” Fine dining restaurants are more likely to understand what’s involved in preparing gluten-safe meals, she says. They also have the kitchen facilities to prevent cross-contamination.
Some cities have smaller local restaurants that specialize in providing gluten-free foods. (A local gluten-free taqueria is one of her family’s favorites.) Heather recommends doing careful research, and calling ahead to ask how food is prepared.
Feel-good foods
Making the transition to gluten free can be overwhelming. But Heather reassures newbies that it gets easier. “Once I survived my first Thanksgiving and Christmas, that was it,” she says.
Today, she has shopping down to a routine. And she no longer worries about living without beloved foods like pasta (she’s Italian). She chooses naturally gluten-free foods most of the time. But she’s discovered favorite brands of gluten-free penne and linguine for when she needs a pasta fix.
“Sometimes I’m focused on how to make things more nutritious, and other times I’m like, ‘I just need the warm fuzzies from this food,’” she says. “Balancing the mental health and emotional-social burden of celiac disease is also important.”
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