'I’m a coeliac and work at Good Food: these are the money-saving tips I actually use'

A 2024 report by Coeliac UK found that a gluten-free weekly food shop costs up to 35 per cent more than the average. Occasionally eating gluten by accident is painful, but it also hurts to look at a £3.80 pack of free-from tortilla wraps.

With disposable income being squeezed from all angles at the moment, I want to reassure you that it is possible to eat gluten-free on a budget. Read on to discover the tips that actually help me.

Discover all you need to know about food allergies, why allergies are on the rise and inspiration for gluten-free baking.

1. Outsmart ‘free-from’ pricing and stack your freezer with bargains

Most supermarkets now stock own-brand gluten-free basics that cost less than big-brand names and specialist health food products. In the same way, foods that are naturally gluten-free but aren’t marketed as such (for instance, tortilla chips) may well be cheaper than those badged as being ‘free-from’ – but do double-check labels.

Gluten-free bread and baked goods (basically anything beige) tends to freeze well. When you see them reduced, buy more than you need, freeze and defrost as required. Bread can be toasted from frozen, slice by slice, to avoid waste. Year-round hot cross buns? Yes, please.

2. Cook from scratch

Tortillas seem to have one of the biggest markups of any gluten-free product. Rather than forking out over £3 for four, make your own using chickpea flour for a fraction of the cost.

As well as providing savings, cooking from scratch means you know exactly what's in your food and can be confident that your meals are wholly gluten-free. Gluten often lurks in unsuspecting places, often in the form of thickeners or flavourings. Common culprits for this include barley malt and wheat flour. I always check baking powder, hot chocolate, sauces, gravy, yogurt and chocolate. Obviously, some things are more of a faff to make yourself, so being label warrior will help here.

3. Travelling? Prep a meal

As someone who’s spent hundreds of pounds on weird self-assembly platters of bananas, crisps, snack bars and cheese sticks from airport newsagents, let me tell you: it’s not worth it. Prepping meals for travel days will save you money. As long as it’s not liquid, you can usually take it on the plane.

4. Stock up on naturally gluten-free foods

A lot of everyday foods are naturally gluten-free with minimal cross-contamination, such as rice, potatoes, eggs, fruit, vegetables, meat and fish. Use these staples as the backbone of your meals, as they’re often more affordable than processed gluten-free alternatives. Wholegrains like quinoa and buckwheat are also gluten-free – just check labels to make sure they’re certified as uncontaminated.

The other benefit is you'll be eating fewer ultra-processed foods. Meals based on whole foods are often cheaper, more nutritious and lower in packaging waste.

5. Ask for support

If you’re newly diagnosed or struggling, ask your GP for a referral to a dietitian. In some areas, it’s possible to get gluten-free food on prescription (check if you’re entitled to free prescriptions). For children, teens or those managing multiple dietary needs, Coeliac UK offers tailored support and resources to help, including how to join its campaign to make gluten-free food more affordable and accessible.

My go-to cheap ingredients:

These are the staples I always have in my kitchen, as they're versatile, affordable and naturally gluten-free:

• Potatoes: inexpensive, filling and endlessly adaptable
• Buckwheat flour: despite the name, it’s gluten-free, has a rich, nutty flavour and is brilliant for pancakes or galettes. Just check the label to ensure there’s no cross-contamination
• Chickpea flour: another excellent flour for making tortillas and flatbreads
• Rice and rice noodles: these have a long shelf life and can be a base for countless meals
• Lentils: easily stored, super-cheap and packed with protein
• Eggs: a great source of protein and ideal for baking or making quick meals
• Canned beans: protein-rich, cheap and ideal for curries, stews or salads
• Quinoa: a lighter yet still filling alternative to rice
• Frozen spinach: nutrient-dense and easy to add to curries, soups or pasta
• Lettuce: controversial, but the leaves make excellent ‘wraps’ if you’ve run out of tortillas!

Discover more of the best gluten-free foods.

Where can I get further support?

• Speak to your GP if you suspect you have coeliac disease. Testing must be done before removing gluten from your diet completely.
• Coeliac UK offers trusted information, a food and drink directory, mobile app with barcode scanner and an eating-out guide.
• See a dietitian for tailored advice on managing your nutritional needs and avoiding deficiencies.

Be inspired and try more of our favourite gluten-free recipes.

Or try:

Gluten-free vegetarian recipes
Gluten-free pancakes recipes
Healthy gluten-free recipes
52 dairy and gluten-free recipes
15 best gluten-free foods
10 best flour substitutions

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