Guide to Gluten Free Grocery Shopping
Tips and Tricks to Save Time and Money Shopping for Specialty Food
Sep 24, 2009
In August 2009, the New York Times published an article about the exorbitant cost of eating gluten-free foods. When a small loaf of frozen bread costs around $6, it's not surprising that this reached the attention of such a respected news outlet.
However, all hope is not lost for the budget-conscious gluten-free shopper. There are simple steps one can take to make shopping quicker, easier, more economical, and just as safe.
At this point, the savvy gluten-free foodie has already educated his or herself about hidden foods in ingredients lists that may contain gluten. This shopper is a pro at reading labels, and has several go-to brands that he or she trusts. But it's costing an arm and a leg to keep the pantry stocked!
Stick to Naturally Gluten-Free Foods
The expensive part of eating gluten-free is eating processed, pre-prepared foods that are convenient and easy. Fresh fruit, vegetables, meats and rice are all naturally gluten-free. What this means to the gluten-free shopper? No additional markup for specialty foods.
Cook from Scratch
The markup for gluten-free food is usually made up for in convenience. No one has the time to cook for an hour every evening after work. That's not always necessary. Make a big pot of chicken soup on Sunday, freeze the broth for later use, and freeze a few servings for nights no one wants to cook. One hour's worth of effort will result in several meals as well as basic ingredients for other dishes.
The more meals that are cooked from scratch, the more control the shopper has over ingredients that go in them. Which means that again, simple basic foods are able to be created without having to pay a markup for specialty gluten-free items.
Buying the Basics In Bulk
Places like Costco and Sam's Club thrive because it can really save consumers a great deal of money to buy non-perishables in bulk. With a little research and creativity, gluten-free shoppers can take advantage of this as well.
Entire cases of Pamela's Gluten-Free bread machine mix are available on Amazon.com. Bags of rice come in weights larger than 0.5 lbs. Rather than go through one tiny jar of arrowroot powder after another from the spice aisle, spring for the one-time cost of xanthan gum - a 1 lb. bag will last for years if stored in an airtight container.
Make a List, and then Check Online
Every smart shopper knows that making a grocery list and sticking to it is a vital part of staying on budget. A smart gluten-free shopper will also check for favorite brands to be on sale at the local natural foods store, and will check the Whole Foods website for current deals. Write down the available sale prices on the shopping list itself, in case the same brand is still lower-cost at another location.
In fact, it's a good idea to write down the regular price of all of the specialty items on the shopping list in the event that there is an opportunity to price compare during the shopping trip.
Time Saving Tip: If a gluten-free shopper is just starting out, this list should also include brand names that are safe. The first several shopping trips can be arduous for the newly gluten-free. Reading labels is exhausting and time-consuming. Savvy shoppers make notes of favorite brands and products so they don't have to sift back through the morass next time.
Shop the Stores in Order
After snacking on something light (because he'd never shop on an empty stomach!), this wise consumer will then purchase these items in the proper order. This order is:
- Bulk non-perishables (if applicable)
- Local Farmer's Market for lower cost fresh fruits and vegetables, some farmers markets also sell organic cruelty-free meats at a lower price than regular grocery stores
- Local Grocery store
- Specialty stores - based on one's online research, the final stops are the local natural foods store or Whole Foods Market
This order is roughly designed to range from least expensive to most. It seems counter-intuitive to claim that shopping for grocery items in four separate locations can save time, however, it's possible that by the time a shopper reaches the local grocery store, he or she may only need a dozen items, and perhaps one or two specialty items from the natural food store.
This tactic is particularly helpful if the shopper does not live near a natural food store and has to drive into a larger metropolitan area to find specialty items.
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