The availability of gluten-free food is now widespread.  Grocery stores have dedicated gluten-free food sections but something that hasn’t changed is the outrageous price.  On average gluten-free versions of food are often about 450 percent more expensive than the non-gluten free version.  We’ve done some research and come up with a few tips to help you save money!

1. Plan your meals at least a month in advance.  This allows you to search for sales in advance because you know what you will need.
2. Always use a list.  Never leave home without a list and don’t impulse buy.
3. Stick to natural gluten-free food.  Fresh fruit, vegetables, meat, fish, tofu, eggs, nuts, legumes and dairy are less expensive than processed food and may often be on sale.
4. Prepare and cook your meals at home.  Use a slow cooker as much as possible and pack lunches to take to school or work.
5. Learn to bake at home.  Buy a few cookbooks, on sale or second hand, and give baking bread and pastries a try.
6. Shop at international grocery stores.  These stores may offer big savings for items such as gluten-free grains and spices.
7. Create your own flour blends at home.  There are prepared gluten-free flour blends but they tend to be pricey.  Check the internet for instructions and prepare your own.
8. Check out store brands in grocery store chains.  Many chains are creating their own brand of gluten-free foods and they likely already have their own brand of canned vegetables and other items.
9. Buy in bulk and use sales and coupons.  Look for opportunities to double the value of your coupons.  Join some of the coupon forums on the internet and consider coupon swapping with other members.
10. Shop on the internet.  There are many grocery chains offering gluten-free products online and specialty stores that feature only gluten-free options.  Amazon.com and Vitacost.com offer good deals on gluten-free staples.
11. Use your freezer to store food you buy on sale and food that you prepare in advance.  Many people cook food in large batches on the weekends and store it in individual containers in the freezer to defrost during the week.
12. Shop around.  Start by visiting all of your local food stores and keeping a notebook of non-sale prices.  Then watch for sales and determine where you will get your best buys.  To save the most money you’ll need to shop from more than one store at least twice a month.

With a little preparation and some research you can reduce your food budget despite being on a gluten-free diet.  If you have any tips we missed let us know by leaving a comment!