Gluten-Free on a Budget
Maintaining a gluten-free diet can be costly—and in many cases, the products available are not only more expensive but also smaller in size or lower in quality than their gluten-containing counterparts. A single loaf of gluten-free bread, for example, can cost over $7 and still fall short in taste or texture.
For those with celiac disease or non-celiac gluten sensitivity, these aren’t occasional splurges, they’re daily essentials. And for many, the added cost of staying gluten-free creates real financial strain. Research has shown this concern isn’t new. A 2007 study from Columbia University found that gluten-free products can cost up to four times more than comparable conventional foods.
The impact of this price gap is significant. A 2022 study presented at the International Celiac Disease Symposium found that 1 in 10 households with a child on a gluten-free diet had to consume gluten due to limited access to gluten-free options. For families facing food insecurity, the high cost of a gluten-free diet can lead to increased health risks and long-term medical complications.
If you’re struggling to afford gluten-free foods, you’re not alone, and there are steps you can take to access safe food. Explore the tips and tools below to help make gluten-free eating more manageable and affordable.
Tips for Affording Gluten-Free Foods
Stick to naturally gluten-free foods
Gluten-free versions of gluten-containing foods tend to be more expensive, sometimes double or triple the gluten-containing versions. Try to stick to naturally gluten-free foods.
- Rice, corn, and potatoes are all naturally gluten-free and make a great base for any meal.
- All fruits and vegetables are naturally-gluten free
- Try buying frozen veggies, which don’t spoil as quickly as fresh produce
- Eggs, dairy products, and raw meats are naturally gluten-free
- Beans are naturally gluten-free, and canned beans are affordable, fast and easy to add to soups, stews and salads
Other helpful tips:
Buy in bulk at a wholesale club
Despite an upfront cost, utilizing wholesale clubs like Costco or Sam’s Club can create significant savings by buying bulk, especially if you have a large family.
Shop at discount stores
Stores like Walmart, Aldi, TJ Maxx and Big Lots 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.
Purchase gluten-free goods online
Buy your basics like fruits, vegetables, and grains locally while using online shopping to find the best deals for specific gluten-free options. It’s always a bonus if you get enough for free shipping!
Cut down on meat consumption
Designate one or two days a week for meals with meat. Meat is one of the more expensive items, and can free up some money when consumption is reduced.
Consider applying for end-of-year tax deductions
In the US, if 10% or more of your income accounts for gluten-free food, you may qualify for tax deductions. Learn more here.
Talk to your doctor
Let your doctor know if you’re having trouble affording the diet; they may be able to connect you with local resources.
Shop seasonal
Produce is cheaper when it’s in season. Learn the agricultural trends of your local area and buy fruits and vegetables once they’re ripe and bountiful.
Use coupons
See below!
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.