Thanks to the increased interest in food and nutrition in the general public sphere in recent years, special dietary requirements, such as going gluten-free or vegan, have become commonplace. The health food isle at many mainstream supermarket chains is filled to the brim with gluten-free, dairy-free, vegan and nut-free food options, but may of them are more expensive than their basic counterparts.
For those of us who require a gluten-free diet, such as coeliacs, the costs of eating foods that keep you feeling fit and well can add up to be an expensive grocery bill. Gluten can be found in wheat and spelt, rye, barley and oats. We’ve found several ways you can eat gluten-free on a budget.
1. Eat fresh
Try to buy as little pre-processed foods as possible and stick to fresh fruits and vegetables, pure dairy products and fresh cuts of meat, and aim to buy produce that is in season as it’s usually cheaper.
2. Look for naturally gluten-free grains
Grains such as buckwheat, brown rice, corn (maize) and quinoa are naturally gluten free and can are reasonably cheap to pick up at chemists, health food stores and supermarkets.
Making your own cereals at home using rice flakes, fruits and chia seeds can not only ensure you aren’t accidentally eating gluten, it can be a cost effective way to buy in bulk.
4. Shop at Coles
According to Coeliac Australia, Coles financial card members are entitled to 5 per cent off gluten-free products at the checkout and online every day upon presentation of their card.
5. Bulk up
Bulk up vegetarian meals with fillers such as chickpeas, lentils, tofu, eggs and beans for gluten-free meals that can fill you and be prepared in bulk, in advance.
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