Living Gluten Free in Australia: the Cost and How to Save Money on Specials
@glutenfreeaus runs through grocery cost pressures and how to find savings for gluten free items in stores
GUEST BLOG: Svetlana.F from @glutenfreeaus
Being diagnosed coeliac in 2020 changed my life in many ways, but one of the biggest and most immediate changes was the cost of our weekly grocery shop. Almost overnight, everyday foods I’d always relied on were no longer safe, and gluten free alternatives quickly became our new normal. While I expected some adjustments, I didn’t anticipate just how much more expensive gluten free living would be.
Bread, pasta, flour, snacks - suddenly everything cost more. As our weekly food bill continued to climb, it became clear that if I was going to manage a gluten free diet long term, I needed to be far more strategic about how and when I shopped.
That realisation was the beginning of @glutenfreeaus.
The True Cost of a Gluten Free Diet
For people with coeliac disease, eating gluten free isn’t a lifestyle choice - it’s essential for health. Unfortunately, gluten free products are often significantly more expensive than their gluten-containing counterparts. In some cases, the price difference can be double or even triple for the same type of product.
What I noticed early on was that pricing varied wildly depending on whether items were on special. A product that felt completely out of reach one week could suddenly become affordable the next. This highlighted something important: paying full price for gluten free products regularly just wasn’t sustainable.
The key to managing costs wasn’t cutting out gluten free products, it was learning when to buy them. By shopping around specials and stocking up on staples when prices dropped, I could reduce long-term costs and avoid constantly paying premium prices.
Why I Created @glutenfreeaus
I’ve always enjoyed finding a bargain, but once I went gluten free, bargain hunting became more than just a habit, it became a necessity.
I originally created @glutenfreeaus for myself. My goal was simple: I wanted one place where I could quickly see which gluten free products were on special each week so I could shop efficiently.
Rather than spending time scrolling through supermarket apps or walking every aisle, I wanted to glance at a single page, know what was worth buying, and get in and out of the store.
I started saving and sharing images of gluten free specials I found useful and before long, others began to find the page helpful too. What started as a personal reference point grew into a community resource for people navigating the same challenges I was facing.
How to Find Gluten Free Specials
Most of the gluten free specials shared on @glutenfreeaus come from Woolworths and Coles, as both supermarkets offer online tools that make searching easier.
Each retailer allows customers to filter products by allergen, and then refine those results further by specials. This feature is incredibly helpful when looking specifically for gluten free products at reduced prices. However, it’s not a perfect system.
The allergen filter can also include items that don’t contain gluten but aren’t necessarily designed for a gluten free diet, such as soft drinks or other naturally gluten free products. Because of this, it does take time and careful checking to identify items that are genuinely useful for gluten free households.
I spend time each week reviewing these lists, filtering through the results, and sharing the most relevant and worthwhile gluten free specials so others don’t have to.
4 Tips for Saving Money on a Gluten Free Diet
Managing the cost of eating gluten free can feel overwhelming, but a few practical strategies can make a big difference over time:
1) Follow @glutenfreeaus on Instagram of course!
Every week I post two pictures for Coles and Woolworths for you to refer to during your weekly adventure to the shops.
2) Stock up when items are on special
If a product is shelf-stable or freezer-friendly, buying multiples during a sale can significantly reduce long-term costs.
3) Use online tools wisely
Supermarket filters save time, but always double-check ingredients and labelling to ensure products are suitable.
4) Try new products when they’re discounted
Specials are a great opportunity to explore new gluten free brands without the financial risk of paying full price.
A Gluten Free Podcast: Studying the Cost of Gluten Free Food with Associate Professor Kelly Lambert
If you’re looking for further insight into domestic costs for gluten free items, give Episode 186 of A Gluten Free Podcast a listen with special guest Associate Professor Kelly Lambert. Kelly helps to assess the financial burden of maintaining a gluten free diet and how her team at the University of Wollongong discovered new research findings that lifts the lid on gluten free affordability across Australia.
