Go Gluten Free on a Budget With These Shopping Tips

Sticking to an affordable gluten-free diet is easier than ever, but it still can be pretty expensive, particularly with soaring food prices.

Wheat, barley and rye grains contain gluten, so anything they are in can cause distress to some people. Wheat byproducts are often used in other foods to coat or thicken, so developing the habit of reading labels is essential for healthy eating.

Approximately 6% of the population is affected by gluten. Manufacturers have responded by making more products for those people. The products cost more, and generally gluten-free eating requires more attention, and cash, than traditional diets.

According to the National Library of Medicine, a 2019 study correctly titled “Persistent Economic Burden of the Gluten Free Diet” found that gluten-free products were 183% more expensive than similar wheat-based items.

Getting started with an affordable gluten-free life involves some planning, but we’ll help you find where to shop and how to stock your pantry.

How to Eat Gluten Free on a Budget

You don’t have to drain your bank account to fill your stomach when you’re eating a gluten-free diet. Here’s what to consider if you’re making the switch.

Pro Tip

You might be able to deduct some of your gluten-free food purchases on your taxes as a health expense, so save your receipts — and ask your tax adviser.

What Can You Eat?

The good news is that the majority of what we eat is naturally gluten free. Meat, fish, vegetables, fruits, beans, rice, most cheeses, milk, eggs and, of course, chocolate don’t contain wheat products. While a gluten -free diet is different, it doesn’t have to be completely new or weird.

Making a grocery list can be incredibly helpful for sticking to a budget. Write down brands that carry gluten-free versions of your staples. Planning your meals ahead of time helps a lot. This is especially true if you start shopping at some of the immigrant food storeswhere unfamiliar names…

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