I was working with a client recently, and her face dropped when her test results showed she would need to go gluten-free.

“But it’s so expensive to go gluten-free!” she cried.

And indeed, it can work out expensive.

Visit any supermarket and you’ll find a section dedicated to gluten-free breads, pastas, cereals, biscuits, and cakes. Take a look at their price tags and you’ll likely need to take a lie down to recover from shock! Gluten-free bread is rarely less than £2 for a tiny loaf of miniature slices, while a 500g bag of gluten-free pasta also hovers around the £2 mark, and it’s hard to know which brands will turn to mush when you cook them. And don’t get me started on the lack of nutrients in most gluten-free products… it seems to be a case of remove the gluten, and replace it with a bunch of sugar and/or incredibly refined carbohydrates, add a handful of weird chemicals for flavour and texture, then stick on a huge price tag.

But is it really necessary to buy all your products from the gluten-free section of the supermarket?

I don’t think it is, and here are four of my favourite inexpensive purchases for going gluten-free without going broke:

1. Courgettes. Not the coolest of veggies, but grab a julienne peeler or a spiralizer and you can make your own nutrient dense noodles that will soak up a good bolognese sauce and add flavour to your meal. You can also use those gadgets to make noodles out of butternut squash, carrots, and sweet potatoes.

2. Rice. For many people avoiding gluten, this is can be a staple go-to as it is naturally gluten-free and generally inexpensive. Some clients with a gluten intolerance will cross-react with rice, but if you’re ok with rice then always go for brown rice for extra nutrient density.

3. Lettuce. Again, not a particularly cool veggie, but makes a great alternative to bread or tortilla wraps. Stuff a large crisp lettuce leaf with whatever you fancy (burrito style) or layer with ham and roll together (like a savoury swiss-roll!)

4. Oats. Gluten free oats and gluten-free oat cakes are widely available, and make a great breakfast alternative to the high sugar gluten-free breakfast cereals and gluten-free biscuits found in the gluten-free section of the supermarket. Sadly, gluten-free oats are not suitable for all, so always check your test results before tucking in!

If you’re not sure whether you should be avoiding gluten, you can book an appointment with us to find out your food intolerances in just 60 minutes!

Kate