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How to Eat Gluten-Free Without Breaking Your Budget

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Eat Gluten-Free Without Breaking Your Budget MonkeyBusiness Images/PhotoSpin

Switching to a gluten-free diet has become a popular choice among people suffering from gluten allergies as well as other health conditions. There are more options available for a gluten-free diet today, but it can still be expensive. Here are some ways to eat gluten-free without spending a ton of money.

1) Shop for foods that are already naturally gluten-free

Not all foods you order or buy at the store necessarily have to be labeled as gluten-free. A lot of foods such as eggs, beans, vegetables, fruits, meats and rice are already gluten-free. Buying these naturally gluten-free foods can be a lot cheaper than buying ones with a gluten-free label.

2) Don’t only shop in gluten-free aisles

Foods sold in the gluten-free aisle that are specially labeled as gluten-free are often very expensive. Items such as dressings and sauces are especially pricey in the gluten-free aisle. Several dressings, sauces and condiments made by national brands such as Sweet Baby Ray’s BBQ Sauce and some Kraft dressings are already gluten-free, according to Val McCauley, a Living on the Cheap writer who cooks gluten-free meals.

3) Bake your own gluten-free bread

One food item gluten-free dieters do have to watch out for is bread, as it is made from wheat which contains gluten. Constantly buying gluten-free bread can add up, so try baking your own at home. Use gluten-free flour to make your own bread or look for baking mixes that are gluten-free.

4) Use gluten-free coupons

When you do need to buy foods specially labeled as gluten-free, stock up on coupons. Look through newspaper ads for grocery stores or search online for coupons available for gluten-free foods.

5) Shop at discount and specialty health food stores

Gluten-free foods are often more expensive at local grocery stores. Stores specializing in healthy foods such as Trader Joe’s and Whole Foods offer a large selection of gluten-free foods and sometimes feature good deals, McCauley said. Discount stores such as Marshall’s and TJ Maxx which sell more than just groceries also may have gluten-free sale items. Look in their food sections for cheap gluten-free products.

6) Read food labels

Learn what ingredients contain gluten, such as wheat, barley and rye. When you look at a food’s nutrition label, scan the ingredients for those items to determine whether it is safe for a gluten-free diet.

7) Shop online

Search online to order gluten-free foods and products. Websites like Amazon, Vitacost, and glutenfreedeals.com offer gluten-free foods that are sometimes cheaper than buying in a store.


11 Tips to Eat Gluten-Free on the Cheap. Bargain Babe. Retrieved May 19, 2014. http://bargainbabe.com/10-tips-to-eat-gluten-free-on-the-cheap/

How to Eat Gluten-Free on the Cheap. Living on the Cheap. Retrieved May 19, 2014. http://livingonthecheap.com/eating-gluten-free-on-the-cheap/

Top Ten Rules for Eating Gluten-Free, Cheap. Gluten Free Dirt Cheap. Retrieved May 19, 2014. http://glutenfreedirtcheap.com/2011/04/22/top-ten-rules-for-eating-glute...

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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