Gluten free food is more expensive, so how do you save money on a gluten free diet? Dietitian Bethany Florey has come up with her top 10 tips to save you some dollar.
- Try not to replace all gluten containing products with a manufactured gluten free alternative, there are many foods that are naturally free from gluten. For example; rather than always replacing normal pasta with gluten free pasta, why not try to have the same meal with rice, rice noodles, quinoa or potatoes or other naturally gluten free products. The gluten free products tend to be more expensive as well as higher in fat, salt and sugar.
- Get creative with your recipes. Rather than cooking the same seven meals week in week out, use this opportunity to try and cook different meals.
- Get your family and friends involved. If you are cooking for others, cook a gluten free meal for everyone. If you don’t tell them, they probably won’t even notice – bulk cooking is always cheaper!
- Try making your own gluten free goodies from scratch. There are loads of recipes out there for sweet treats that are free from gluten. If you make them yourself then you know exactly what you are putting in them.
- Remember to still eat your five a day! Choosing fruit and vegetables as snacks is not only a healthy option, but also a cheap gluten free snack option.
- You can still go out for meals and socialise. Don’t assume that only higher end restaurants will provide gluten free meals, this is not the case and may save you quite a bit!
- Take a packed lunch. There are loads of gluten free lunch ideas that you could make. You could try a nice homemade soup, or chicken salad, a corn wrap or rice with left over chilli con carne, gluten free pasta with Mediterranean vegetables or a potato and tuna salad.
- Meal preparation is a great way to save money and eat well! If you plan your gluten free meals in advance and write a shopping list of exactly what you need, you’ll be less likely to buy ingredients that will go to waste and also less likely to buy expensive, gluten free convenience foods.
- Speak to others following a gluten free diet – get involved in group chats and forums. This is the best way of finding out the best deals and bargains while on a gluten free diet. BUT – always make sure that you are following evidence based advice, if you are unsure about some advice you have seen online, check with your dietitian.
- Check out cheaper grocery stores – I think we automatically assume that gluten free foods will only be available in higher end supermarkets, but this is not the case. Aldi, Lidl and Asda all have a great gluten free selection (and is some cases are arguable better than their more expensive rivals!)
Have a look at these links to websites and Facebook pages for gluten free tips and bargains:
- https://www.facebook.com/schaerglutenfree/?hc_ref=ARQtDnGTNdaDkkVdmhxcD- 09j3D02hWzZ5ZOBoZkPtAnzJqMjbdtWpOu596Sa7_60aA&fref=nf&brand_redir=1339151 55113
- https://www.facebook.com/JuvelaGlutenFree/?hc_ref=ARReKFnNep5dig8hrxwf9hVB888 7UAZt1Qodrwbz0XtABeubBXt_AiqRZ-a3UTlxtOY&fref=nf
Remember to make sure you are always looking at reliable sources online. But enjoy these new top tips to make your gluten free diet healthier and cheaper!
Written by Dietitian Bethany Florey
Reviewed & Edited by Dietitian Kirsten Crothers