How to Keep Costs Down While Eating Gluten-Free

More and more people seem to be embracing gluten-free diets. Is it a trend or are people really discovering a sensitivity to gluten? It would seem the answer is both.

A lot of people are going gluten-free simply because it makes them feel better, says Rich Meloff, a spokesperson for Hollywood Foods (a Canadian gourmet gluten-free food company), who says a lot of high profile celebrities and athletes attribute their health to going gluten-free.

SLIDESHOW: CLICK PHOTO TO FIND OUT HOW TO SAVE ON GLUTEN-FREE DIET

On the medical side of the issue, Health Canada has estimated that one in every hundred Canadians is affected by celiac disease. My sister was recently diagnosed with celiac -- an autoimmune disorder and the most extreme form of gluten sensitivity -- meaning her immune system reacts to small amounts of gluten in the bloodstream. With a gluten sensitivity comes the extra cost of having to eat gluten-free. (I've noticed after having my sister over for dinner, it's not cheap).

I spoke with Nicole Springle, a registered dietitian at Cleveland Clinic Canada, who offered advice on keeping costs down while eating a healthy gluten-free diet.

1. Only Eat Gluten-free if You Have To
An important thing to determine is if you actually have a gluten sensitivity. Springle says some people adopt a gluten-free diet without really needing one because they think it's healthier which isn't actually true and may even mean less nutrition since it's lacking in fibre. If you don't need to eat gluten-free, eating a well balanced diet that includes gluten is cheaper. Or you could actually have a wheat sensitivity which is less costly than a gluten one (gluten is the name for storage proteins found in wheat, rye and barley).
Symptoms of celiacs can include bloating, anemia, cramps and fatigue but Springle says it's important not to self-diagnose. Instead, if you think you may have it, see your doctor.

2. Claim Costs Through the Tax Credit
If you have been diagnosed with celiac disease, with tax season upon us, take advantage of all the help you can get. There is a medical tax credit for the added cost of gluten-free food. If you have celiacs you can claim the incremental costs associated with purchasing gluten-free products as a medical expense. (Food items such as gluten-free bread, muffins and pasta are included as are baking needs such as rice flour and gluten-free spices). Save your receipts and be sure to have a letter from your doctor on hand confirming you have celiac disease and require a gluten-free diet.

3. Bake Your Own Bread, Pizza Crusts and Muffins
If you bake your own goods on weekends and freeze them, you're sure to save more than a few bucks each week on groceries (gluten-free breads and baked goods are often twice as much as regular products). Springle says when buying your ingredients, try to buy fortified flour to pack in the nutrients and be sure to look up recipes online since gluten-free flour mixes will greatly differ from "the norm".

4. Buy in Bulk
With the increase in diagnosed gluten sensitivities, most major grocery stores now sell gluten-free products including No Frills, Loblaws, Metro and Sobeys.
Bulk Barn sells brown rice flour (a good base flour) in bulk or you can buy large quantities online at Kinnikinnick.com.
Bob's Red Mill products -- found at Loblaws and Sobeys among other stores -- offers 25 lb bags of tapioca flour and all-purpose gluten free baking mix. Potato flour and corn flour are often on the cheaper side of baking ingredients. For binding agents, Xanthan Gum and Guar Gum last a long time and you'll only require a small amount.
You can also now purchase "uncontaminated" Bob's Red Mill oats at most Canadian grocery stores, according to Springle, which won't have traces of gluten in them.

5. Go Natural
There are many pre-packaged gluten-free processed foods that cost a lot but actually aren't very nutrient dense. You'll get the best nutritional bang for your buck by buying whole foods in the way of fruits, vegetables, eggs, dairy, nuts, seeds, meat, poultry and fish. Springle says using legumes as a side dish (like a bean salad) is a good way for celiac sufferers to get fibre and avoid the cost of buying sides like gluten-free pasta. She also suggests trying ancient grains like quinoa, millet and flax since many replacement grains found in gluten-free products are corn-based and low in fibre. For sandwiches and wraps, you can use lettuce and dark leafy greens as a substitute.
Springle recommends the website glutenfreediet.ca for information on foods that are and aren't included in the diet.

6. Join or Start a Support Group
If you buy and order food with a group, you can split costs and get better deals. Or join an on line community like Silly Yakes (Celiacs) On line Support Group on Yahoo! Groups and you'll receive discounts from various vendors. Join email lists of favourite specialty stores and you'll be updated when your favourite products go on sale.
Also, try coupon sites like smartcanucks.ca or Be Free for Me for gluten-free discounts.

7. Develop a Recipe File
Once you start making your food and baked goods, you'll find it becomes easier the more you do it. Be sure to keep a recipe file to keep track of your favourites and have them at the ready.