Feeding food allergies to families can quickly become expensive. This is a way to save money without compromising safety or nutrition.
Hello! I have a family of 5 and three families are restricted by food allergies. My husband stays away from gluten and dairy and my two boys suffer from severe nut allergies. Gluten-free food is not cheap! And, we can only buy food that has not been processed on shared devices with nuts. How many items we can’t buy are illusory because they “may” contain nuts. What are your tips for saving money when shopping with these parameters? Thanks!
This is a good question – I know there are a lot of people working on it here. If you are gluten-free, dairy-free, nut-free or try to buy allergies, cleaning and/or organic products, you will feel like your grocery bills will climb faster. It can get trickier (and more expensive) when you rely on a lot of pre-packaged food.
Feeding a family of five while taking into account multiple dietary restrictions can feel overwhelmed. I get it – I want you to know that you are not alone!
I hope you know there is hope! Over the years, I have connected with many moms who have discovered creative ways to cut costs while still keeping everyone safe and affluent. Here are tips and mindset changes that can help you do the same:
Save money to buy groceries with food allergies
1. Change your mindset: Embrace what you can eat
First, admit that the professional allergic version of “snacks” or convenience foods is usually higher. Instead of focusing on replacing each package’s favorite, turn toward celebrating natural, safe and nutritious foods.
When our mindset goes from “I missed” to “I can explore healthy options,” it can free up plans around affordable whole food rather than expensive alternatives. Several methods of culturing this kind of cultivation:
- The entire center meal of raw ingredients: Fruits, vegetables, beans, rice, potatoes/yams, common protein (chicken, beef, pork, fish) and safe cereals. Many of them have no labels or “may contain” warnings. (Bonus Tips: You can buy more of these by purchasing at Aldi or when shopping at Kroger and its affiliates!)
- Teach children to treat meals as experiences, not just the food itself: Get them involved in meals, seasoning experiments, or themed dinners (e.g., “Build your own” bowl). This helps them enjoy what they eat, not just missed packaged snacks or bread.
- Thanks for health and diversity: When your budget is tight, gratitude can help. Remind yourself that eating real food is nourishing and is usually easier than managing a pantry full of specialty ingredients.
2. Seasonal and local clean agricultural products
In large grocery chains, organic or uncontaminated produce often costs more, but farmers’ markets and CSAs can sometimes be a cheaper option (depending on where you live). You can also check out Localharvest or Community Council to find nearby markets and farms for sale to the public.
Sometimes, if you arrive near the closing ceremony, there will be a lot of deals. You may also be able to buy “seconds” – items that don’t look that beautiful, but are delicious and nutritious. If you are able to buy in bulk at a discounted price, consider the additional charge for freezing or dehydration.
Additionally, establishing relationships with farmers (or friends in the garden!) may occasionally generate discounts on imperfections or leftover items. The extras of canned or frozen season mean you won’t pay a high price when it comes to scarce options.
3. Simple DIY snacks and snacks
You don’t need expensive specialty blends you enjoy every time. Stick to the pantry when baking: a trusted flour mixture, applesauce or other adhesive, and minimal extra functionality. Our family loves these flour-free chocolate chip cookies, one-in-one quinoa waffles, and organic Addison gluten-free and dairy-free chocolate chip cookies.
Fun activities with kids might be making popsicles with mixed fruit or juice, or baking these gluten and dairy-free pumpkin chocolate chip muffins (skip pecans if needed!).
Dehydrate fruit into the leather of your home instead of the expensive packaged version, and you can also enjoy berries paired with non-dairy butter for a special (but thrifty and allergic safe) summer treat!
Sites like $5 dinner often have recipes that you can adjust your allergy, and Sally’s baking addiction has a lot of delicious, natural gluten-free recipes. These homemade treatments are cheaper, reduce waste and allow kids to add fun in the kitchen.
4. Unlock bulk freezer space to buy
A standalone freezer is a game-changer for us. If not one, watch the gentle use unit to watch Freecycle or local swap group. Once there is room, safe proteins can be stored (e.g., herbivorous beef or other tolerant meat).
For allergic-friendly staples such as flour and pasta blends, consider putting it a little shelved every month to buy a large quantity when subscribing through Amazon and saving discounts. Store in an airtight container or freeze so there is no waste. Buying in bulk requires planning, but savings are fast.
5. Smart purchase of packaging allergic items
Sometimes you do need or want to buy a packaged product. Compare prices for Target, Amazon, Walmart or online sites like Vitacost vs. Professional stores. Target, Walmart and Amazon usually have unexpected deals on natural snacks. Thrive Market can also cash out cash out apps like Ibotta or Fetch Rewards, and can also help get back a few dollars a week.
Sign up for a brand newsletter so you can participate in sales or liquidation activities. Keep a short list of trusted brands to avoid rereading every tag on every trip. Try writing to brands and telling them how much you love their products and asking if they can send you any coupons or discounts.
And always check unit prices to understand when real sales and marketing is.
6. Additional additional fees to fund allergic needs
Finally, if your total grocery count is still tight, check out other budget areas. Pause unused subscriptions. Consider eating less – it not only saves money, but also reduces the risk of allergies.
At home, whether it’s on a themed night, the bowl you own or with safe ingredients, can make the meal special.
Also look at specific categories, such as your shipping costs: Can you sometimes reduce a car or rideshare? Saving gas and payments can allow you to increase your budget to cover these allergy-friendly groceries.
(Note: If you want to figure out where you can cut costs, you may find my free budget spreadsheet helpful!)
The final thought
Feeding a family that is prone to allergies in a budget requires creativity, planning and out-of-the-box thinking, but can be done! Start with an idea of this week – maybe researching a local farm or trying out a new DIY snack project – and see how the beginning of the small changes add up. You have this!
More ideas for saving groceries:
- Budget has over 20 easy vegetarian recipes! (Breakfast, dinner, desserts and snacks)
- Ask Crystal: Is it possible to eat healthy on your budget?
- 35 things you don’t need to buy!
- 20 ways to eat organic food, tight budget
- How I Feed 4 Organic, Gluten-Free Diet Family
- Budget Meals: 12 recipe sites for inspiration!
- Take advantage of Amazon subscription and save: Tips and tips to maximize your savings
- Feeding teens without breaking budgets (100+ ideas!)
- 25 out of the box places to buy groceries
What advice or advice do you have for people suffering from allergies but still want to keep their grocery budget? Share them in the comments below.
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