The gluten-free diet can be expensive, and those costly products can be of worse quality than the standard goods. A loaf of gluten-free bread can cost over $7 and be much smaller than a regular loaf. An expensive food every once in a while can be a fun treat, but unfortunately for those with celiac disease and non-celiac gluten sensitivity, these extra costs are a daily consideration.
For many years, research has shown many people are unable to afford gluten-free foods. A 2007 Columbia University study found that gluten-free food costs four times as much as food not labeled gluten-free. In some cases, patients may be unable to afford their only treatment—a gluten-free diet. Results of a study presented at the International Celiac Disease Symposium in 2022 found that, unfortunately, 1/10 households with a child on the gluten-free diet consumed gluten due to limited gluten-free food options/availability. Food insecurity and the prohibitively high cost of a gluten-free diet can put patients at risk of greater health risks and higher medical care costs in the long term.
If you’re having trouble affording the diet, please review the information below.
Tips for Affording Gluten-Free Foods
- Stick to naturally gluten-free foods, which tend to be more affordable than gluten-free substitutions.
- Beans, rice, fruits, vegetables (including potatoes), and eggs are all naturally gluten-free. Canned beans are affordable, fast and easy to add to soups, stews and salads
- When seasonal produce is in large supply, it will be less expensive than other times of the year
- Buy frozen veggies, which don’t spoil as quickly
- Watch for sales and buy in bulk
- If you’re able to, get a Costco or other wholesale club membership. There is usually an upfront membership cost, but the savings of buying in bulk, especially if you have a large family, add up quickly.
- Shop at discount stores like Walmart, Aldi, TJ Maxx, and Big Lots. They often have affordable gluten-free options.
- For bulk rice, check out your local Asian market, or for bulk corn flour (masa), check out your local Latino or Hispanic market.
- Buy your basics, like fruits, veg, and grains, locally, and purchase gluten-free goods online. That way, instead of being confined to the few expensive gluten-free options local to you, you can shop around and get cheaper gluten-free foods—bonus if you buy enough to get free shipping!
- Designate one or two days a week for meals with meat. Meat is one of the more expensive items, and cutting down on meat consumption, especially red meat, can free up some money.
- Casseroles, soups and stews are great ways to stretch your food items. Try this chicken stew.
- Join your local Buy Nothing Facebook group, many are willing to help with food, especially for families!
- Consider applying for end-of-year tax deductions.
- Let your doctor know you’re having trouble affording the diet; they may be able to connect you with local resources.
- Use coupons (see below!)
 | Download: The Beyond Celiac Gluten-Free on a Budget Tip Sheet |
Gluten-free Food Coupons
- Check your local grocery store’s website before going shopping to see what’s on sale. Build your weekly meals around the sales!
- Some stores, like Target, have apps and or free member programs that give you even bigger savings.
- Many gluten-free manufacturers (like Schar, Crunchmaster, Katz, Jones Dairy, Canyon Bakehouse, etc.) offer coupons on their websites. Sign up for their email lists and potentially get more sent to your inbox.
- Search roundup sites, like the Krazy Coupon Lady.
Affordable Gluten-Free Meal Ideas
- Rice and beans. Long grain rice, black beans, 1 onion, chopped, garlic, and spices like cayenne pepper and salt, cook, mix together and top with a fried egg.
- Chicken, broccoli, and baked potatoes. A pound of chicken breast tenderloins, 4 baking potatoes, frozen broccoli steam in bag, garlic, butter salt, and pepper.
- Pork, gluten-free macaroni and cheese, and broccoli. Four boneless pork loin chops, frozen broccoli steam in bag, gluten-free macaroni and cheese box.
- Stir fry. Make rice and stir in whatever vegetables you have on hand: carrots, broccoli, peas, frozen green beans, bell peppers, onion. For protein, add scrambled eggs or fried tofu. For flavor, add chili flakes, gluten-free tamari soy sauce and, if you like heat, sriracha sauce.
- Vegetable soup. Chop whatever vegetables you have on hand and boil them in water. Use broth for extra nutrients, and add a can of beans for a bit of extra protein. Enjoy with chips or a baked potato.
- Veggie omelets. Eggs, cheese, and any vegetables you have on hand: tomato, onion, peppers, spinach, black olives.
Food Banks and Assistance Programs
-
- NCA’s Gluten-Free Food Pantry map
- Newton Food Pantry, Newton, MA
- Care and Share, Southern Colorado
- Family Food Connections, Boston Children’s Hospital, MA
- Fort Bragg Food Bank, Fort Bragg, CA
- Food Equity Initiative
- WIC Nutrition Assistance, for women, infants, and children
- USA Gov Food Assistance, including SNAP food stamps
Can’t Access Fresh Food? You May be in a Food Desert
Food deserts are neighborhoods, cities, or towns with little to no access to affordable, fresh and healthy foods. These can include neighborhoods without grocery stores and are often in rural areas or regions of lower socioeconomic status. Millions of Americans currently live in food deserts.
Not having access to fresh and healthy foods can be particularly difficult for those with celiac disease. Fresh fruits and vegetables are naturally gluten-free and a good source of vitamins and nutrients. Convenience stores and bodegas don’t always offer gluten-free options. Even if food is available, the higher costs may make it difficult for gluten-free families to afford.
For more information on food deserts and potential ways to deal with this issue, visit the Food Empowerment Project, and visit Michigan State University’s post on overcoming barriers to living in a food desert.
