The Gluten-Free Tax: When to Pay It, When to Skip It, and How to Shop Smarter

Because sometimes that fancy “gluten free” label is worth the money — and sometimes it’s just polished nonsense.

Let’s be honest: nothing says “coeliac life” like standing in a supermarket aisle, trying to figure out whether you need to spend an extra £1.50 just to buy rice that hasn’t been in the same room as a crouton.

The “gluten-free tax” is real — and as coeliacs, we’re often the ones paying it. But here’s the catch: sometimes we do need to. Other times, we’re just being charged extra for foods that were never gluteny in the first place.

So how do we know the difference?

This post isn’t just a rant (though there will be some light moaning) — it’s a guide to knowing when it’s safe to ditch the label, and when sticking with the Free From aisle might actually be protecting your gut.

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🧾 What Is the Gluten-Free Tax?

It’s when companies charge more for a product just because it has “gluten free” on the label — even though it never contained gluten in the first place.

And for coeliacs, the kicker is: sometimes we’re forced to pay that tax. Because even if the food is naturally gluten free, if it’s processed in a shared facility and carries a “may contain gluten” warning — it’s a no-go.

We’re not being fussy. We’re just trying not to ruin our intestines.

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🔍 When It’s Safe to Skip the Label

Let’s look at some examples where you can often find safe, cheaper versions — with no may contain warning:

✅ Rice Cakes

• Gluten-Free Labelled: Tesco Free From Wholegrain Rice Cakes – £1.50
• Unlabelled but safe: Sainsbury’s Lightly Salted Rice Cakes – £0.95
• ✅ No “may contain” on ingredients
• ✅ Listed as safe on Coeliac UK app

Same crunch. One costs as much as a mortgage payment.

✅ Chickpeas (Tinned)

• Gluten-Free Labelled: Biona Organic Chickpeas – £1.69
• Standard Version: Aldi Chickpeas – £0.49
• ✅ Most tinned pulses are gluten free by ingredients and processing
• ✅ No warning labels on many supermarket brands

Save £1.20 and spend it on actual gluten-free biscuits instead.

✅ Ketchup

• Gluten-Free Labelled: Biona Organic GF Ketchup – £3.75
• Regular: Tesco Ketchup – £1.00
• ✅ No “may contain” warning
• ✅ Safe for coeliacs — and contains actual tomatoes

Unless you’re drinking ketchup as a meal (no judgement), you’re better off with the standard stuff.

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❌ When You Should Pay the Gluten-Free Tax

Here’s where it matters — even if it stings a little.

❗️ Cornflour (Cornstarch)

• Doves Farm GF Cornflour: £2.10
• Tesco Cornflour: £2.50 for more… BUT
• ❌ Carries a “may contain gluten” warning
• ❌ Not safe for coeliacs

This is one where the labelled version is 100% worth it. Better than spending £20 on loperamide later.

❗️ Baking Powder

• Dr. Oetker Gluten Free Baking Powder: £1.60
• Sainsbury’s Own Brand: £0.61
• ❌ Often manufactured in facilities handling wheat
• ✅ Only safe if Coeliac UK lists it as such

Always double-check before you trust your scones.

❗️ Tortilla Chips

• Gluten-Free: Tesco Free From Cool Chips – £1.10
• Standard: Tesco Cool Chips – £0.89
• ❌ “May contain wheat” on regular version

For 21p, I’d rather not gamble with gut roulette.

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💡 Tips to Shop Smart Without Sacrificing Safety

• ✅ Use the Coeliac UK Food Checker app — It’ll tell you if unlabelled products are safe
• ✅ Check the “may contain” warning — Not all unlabelled items are risky
• ✅ World food aisles can be goldmines for safe, cheap products (e.g. lentils, chickpea flour)
• ✅ Compare ingredients lists — If they match, and there’s no risk of contamination, you’re good

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✋ Final Thought: It’s Not Just About Price — It’s About Safety

This post isn’t here to tell you never to buy labelled gluten-free products. In many cases, you should. Especially if the unlabelled one has a “may contain” warning — because even a crumb of gluten can do damage if you’re coeliac.

But don’t let the label con you either. Because sometimes, what you’re paying for isn’t extra safety — it’s just extra branding.

And if you’re going to pay more, it better come with free emotional support and a snack.

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📥 Want More Honest Coeliac Talk?

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