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.
Heres what to consider if youre making the switch.
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What Can You Eat?
The good news is that the majority of what we eat is naturally gluten free.
While a gluten-free diet is different, it doesnt 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.
Here is a helpful article from theMayo Clinicabout what foods to avoid.
Should the Whole Family Go Gluten Free?
Gluten isnt necessarily bad for people in general.
you could get some gluten-free basics for the house to make life easier.
Double check the label on oats.
A lot of cereals (and other foods) contain malt, which is made from barley.
Aldis version of crispy rice cereal is gluten free.Trader Joeshas less-expensive gluten-free bagels.
There are a lot ofgluten-free granola recipesonline.
it’s possible for you to save a bundle by making granola at home.
Lunch
If you are used to sandwiches, there are plenty of gluten-free bread options.
None of them are especially tasty or cheap.
Thank goodness cheese is gluten free.
Check your condiments to see to it they are gluten free.
Keep your eye out for barley malt.
Most salad dressings are fine.
Be careful when buying soup because broth and stock often contain wheat.
Dinner
Rice is your new best friend.
Rice noodles can be used as a substitute in a lot of noodle dishes.
Yellow, white or sweet potatoes can cheaply provide the bulk and cohesion that wheat products typically supply.
If you are buying frozen products, double check that there is no gluten in the preservatives.
Snacks
Nuts and dried fruit are great snacks.
Ice cream is often gluten free, as long as it doesnt have cookie or cone bits in it.
Most stores sell nut-based crusts for pies, which work wonderfully with cream-based fillings.
It is pretty easy to make basics like chicken broth without wheat.
If you love gravy you’re free to still have it; just use cornstarch instead of flour.
Trader Joes and Aldis markets consistently carry some gluten-free items that are cheaper than at other grocery stores.
Trader Joes has a list several pages long of gluten-free items.
One regular source of gluten-free grocery staples are the immigrant food stores in the area.
Asian markets will carry an array of noodles, including rice, tapioca and vegetable noodles.
A lot of websites warn against buying gluten-free products at bulk food stores because of possible cross-contamination.
Ask the store about their policies for keeping foods separate.
Pricing can be better at these stores, if you feel comfortable with their practices.
Broths, condiments, potato chips, most convenience food, blue and shredded cheeses, liquor.
Trader Joes and Aldi have decent selections and prices.
Immigrant food stores also have a lot of gluten-free basics, usually cheaper than at supermarkets.
The Penny Hoarder contributor JoEllen Schilke writes on lifestyle and culture topics.
(Can you sense my millennial sarcasm there?)
You know which ones were talking about: rent, utilities, cell phone bill, insurance, groceries…
