How to Shop for Gluten-Free Foods on a Budget
Key takeaways:
People with celiac disease have to eat gluten-free (GF) foods to protect their health. Those with a wheat allergy or gluten sensitivity can benefit from a gluten-free diet plan as well.
GF foods can be up to 2 to 3 times more expensive than the same products that contain gluten.
You can save money on gluten-free foods by eating more whole foods, buying gluten-free store brands, buying on sale or in bulk, and freezing extra portions.
People with celiac disease spend a lot of time — and money — avoiding food that contains gluten.
Gluten is a protein found in wheat, barley, and rye. When ingested by those with celiac disease, gluten harms the intestinal tracts. Gluten also may be the culprit behind other related conditions, including gluten intolerance, or non-celiac gluten sensitivity (NCGS).
About 1% of people have celiac disease, an autoimmune condition. That equals about 2 million Americans. Another 6% may have gluten intolerance.
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Estimates vary, but about 20% to 30% of Americans stick to a gluten-free (GF) diet. If you don’t have a diagnosis of celiac disease, it’s important to speak to a healthcare provider before going gluten free to learn how to preserve your daily nutrients and guard against health risks.
Gluten-free foods can cost roughly 2 to 3 times more than the same products that contain wheat, research finds.
Below, we offer tips to help you save money on gluten-free foods.
How can you find truly gluten-free products?
Gluten-free foods are mainly found in grocery stores and health-food stores. You can also search for and buy products online. To find restaurants serving gluten-free foods, visit the National Celiac Association (NCA) for a directory, or download free smartphone apps.
You can also find gluten-free foods at some food pantries. It’s part of an NCA program to address gluten-free food insecurity.
The U.S. Food and Drug Administration (FDA) allows foods with less than 20 parts per million (ppm) of gluten in them to be labeled as “gluten free.” A food with the label cannot be intentionally made with any grain that contains gluten or an ingredient that was not processed to remove gluten. Foods that are naturally gluten free can still mark their products as gluten free.
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How can gluten-free food become contaminated with gluten?
Foods can be contaminated with gluten in many ways. Gluten-free foods can touch other foods or surfaces that have gluten on them during food preparation and cooking processes. Not properly cleaning food utensils and appliances and not having separate tools can cause cross-contamination, as well.
People who are fearful of gluten contamination may experience anxiety or have a decreased quality of life. It may be simple to eat a gluten-free diet at home. But eating out puts them at risk for ingesting gluten. Gluten is in other products such as cosmetics — not just food.
A 2018 study examined gluten contamination in a variety of scenarios, like rinsing a pot with water versus scrubbing it with soap and water. Cross-contamination was detected at low levels, so the authors say preparing gluten-containing and gluten-free foods together may not be as risky as people may think.
Which foods are naturally gluten free?
Some foods do not contain gluten at all. That’s why eating whole foods instead of processed foods is so favorable — though it can be hard.
Choosing foods can get tricky. For example, pure wheatgrass and barley grass don’t contain gluten, but their seeds do. Soups and sauces are commonly thickened with gluten. Some cereals use malt flavoring or extract, which contains gluten. Most beverages are gluten free, but not all wines are.
Pay attention to the way foods are prepared. A naturally gluten-free meat could be breaded with gluten-containing grains, for instance.
Foods that naturally do not contain gluten include:
Dairy products such as milk, cheese, and yogurt
Fish and seafood
Fruits
Vegetables
Meat and poultry
These are some grains, legumes, seeds, and starches that are naturally gluten free, such as:
Amaranth
Beans
Chia
Corn
Flax
Gluten-free oats
Millet
Nut flours
Potato
Quinoa
Rice
Sorghum
Soy
Tapioca
How can you avoid cross-contamination when shopping for gluten-free foods?
Knowing which products are commonly cross-contaminated can help avoid cross-contact. This is most important for people with diagnosed celiac disease.
“For example, oats are naturally gluten free, but there is such a common occurrence of contamination that you should get gluten-free oats if you are avoiding gluten,” Sharon Palmer, RDN, a dietitian from Ojai, California, told GoodRx in an email.
Make sure you are purchasing gluten-free products that are sealed and not in open bulk bins, Palmer said.
“Gluten-free grains such as oats, millet, and teff may come into contact with gluten in the fields, on harvesting equipment, during processing, and in storage,” Amy Keller, RDN, a Columbus, Ohio-based dietitian and associate with Gluten Free Watchdog, told GoodRx in an email. She noted that dry lentils may also be at risk for cross-contact with gluten, so they should be rinsed and sorted before cooking.
Look for allergen advisory statements like “made on shared equipment,” “made in a shared facility,” or “may contain wheat,” which sometimes are on foods labeled gluten-free, Keller said. Gluten Free Watchdog, LLC research finds that allergen advisory statements are unreliable for predicting gluten contamination.
How can you avoid cross-contamination when preparing gluten-free foods?
To avoid cross-contamination when preparing gluten-free foods:
Store gluten-free foods separately — and clearly labeled.
Use separate pans and small appliances (like toasters) if preparing gluten-free food with items containing gluten.
Buy separate butters and spreads, or make sure no one else in the household double dips.
Clean cutting boards and utensils as needed.
Designate a separate colander for gluten-free pasta.
Clean dishes with separate cloths or sponges.
Use separate water in a clean pot when cooking.
Replace the oil when frying gluten-free foods with foods containing gluten.
“In many homes, it’s often best to have the whole family eat gluten free to avoid cross contamination if there is celiac disease in the family,” Palmer said.
When does it make sense to buy gluten-free alternatives and specialty products?
When you know a food normally contains gluten — such as grains or a baked good — opt for the gluten-free option.
Being aware of ingredients that contain gluten — like malt, for example — can also help you select foods. A wide range of foods that normally contain gluten have been made in gluten-free varieties, such as gluten-free flours and cereals.
How can you lower your grocery bill if you have to shop gluten free?
When you do need to purchase gluten-free products, there are some ways to save money.
Regular or upscale supermarkets — compared to budget stores and convenience stores — typically are your best bet to find gluten-free options. Bigger stores may carry other gluten-free brands or make their own gluten-free versions of some foods, which often are cheaper. Ethnic stores can also be a good source for gluten-free items.
These tips can help you save money when you have to buy gluten-free foods:
Research before you buy. Know what foods you need to be gluten free, and which brands are available. Store-brand GF food may be cheaper than specialty GF food. Use social media groups and blogs to get tips.
Buy gluten-free staples in bulk or on sale when possible, and prepare your own foods from those ingredients. Make extra portions and freeze them.
Meat may be gluten free, for the most part, but it’s pricey. Opt for some meatless meals.
Try new recipes that incorporate more whole foods.
Shop the perimeter of the store. That’s where more whole foods are lurking, such as fruits, veggies, and dairy.
Gluten-free products cost 242% more than regular products, a 2008 study found. That went down to being 183% more expensive in 2019, according to another study. Researchers say the decline may be from increases in availability as more large grocery stores make their own GF brands. Prices on some items increased during that time, though. For example: Pasta per ounce went from $0.24 in 2006 to $0.29 in 2016.
Does “wheat free” also mean “gluten free”?
No. Just because a product is wheat free doesn’t mean it is gluten free. Products labeled gluten free contain less than 20 ppm of gluten, but there can be traces of wheat protein in the food that are below that amount.
The bottom line
People with celiac disease have to eat gluten-free foods to stay healthy. Those with a wheat allergy or gluten sensitivity can benefit from being on a gluten-free diet plan as well. Gluten-free foods tend to be more expensive than the same items that contain gluten. You may be able to save money on gluten-free items by choosing store brands, buying in bulk, preparing meals on your own, and freezing portions for future use.
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References
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