Confused About Healthy Flour Options?

Many of us have been advised to cut gluten from our diets — but what exactly is gluten, and why does it matter?

What Is Gluten?

Gluten is a protein made up of glutenin and gliadin molecules. When mixed with water, these molecules form an elastic bond that gives bread, cakes, and other baked goods their signature stretch and sponge-like texture.

Why Gluten Can Be a Problem

For some, gluten isn’t just a texture-enhancer — it’s a digestive disruptor. Gluten can interfere with your body’s ability to break down and absorb nutrients, forming a glue-like lump in the gut that slows digestion and contributes to constipation.

Worse, undigested gluten can trigger an immune response that damages your villi — the tiny, finger-like projections lining your small intestine. This can lead to symptoms like abdominal pain, diarrhea, nausea, and nutrient deficiencies. Over time, gluten consumption may also increase inflammation and contribute to chronic health issues.

Six Gluten-Free Flours Worth Trying

These alternatives are nutrient-rich, easy to use, and naturally gluten-free:

- Amaranth Flour Made from the seeds of the amaranth plant, this flour is wheat-free and packed with all nine essential amino acids, plus calcium, iron, magnesium, and phosphorus.

- Arrowroot Flour A tasteless, odourless thickener that’s perfect for sauces and fruit gels. It’s rich in B vitamins, iron, and potassium and far superior to GMO corn starch.

- Coconut Flour With 48% dietary fiber and a solid protein profile, coconut flour is low in carbs and naturally gluten-free. Tip: add one egg per 28g of flour to help bind your ingredients when baking.

- Hemp Flour Milled from hemp seeds, this flour is 33% protein and high in fiber, iron, magnesium, and zinc. It’s also gluten- and wheat-free.

- Millet Flour An ancient grain with a wheat-like protein structure but no gluten. It’s rich in B vitamins and minerals like copper, manganese, and magnesium.
Note: If you have a goiter, limit your intake of millet.

- Sorghum Flour A hearty option full of antioxidants, B vitamins, fiber, iron, phosphorus, and protein.

Flours to Avoid If You’re Minimizing Lectins

Lectins are sugar-binding plant proteins that can disrupt digestion, trigger inflammation, and interfere with hormone and gene function. If you're sensitive to lectins or trying to reduce them, steer clear of these flours:

Barley (contains gluten; inflammatory for sensitive guts and celiac sufferers)
Buckwheat (gluten-free but high in lectins; may trigger immune or digestive reactions)
Chia (rich in lectins; can irritate the gut lining and disrupt nutrient absorption)
Chickpea (high in lectins and oligosaccharides; may cause bloating and inflammation)
Lupin (lectin-rich legume; potential allergen and gut irritant)
Oat (contains avenin, similar to gluten — can have negative effects for celiac sufferers)
Potato (high in lectins and resistant starches; may contribute to inflammation)
Quinoa (contains saponins and lectins; can trigger nausea or immune responses)
Rice (high in arsenic and lectins; may contribute to gut permeability over time)
Rye (contains gluten; known to cause bloating and skin reactions in sensitive individuals)
Spelt (ancient wheat variety; still contains gluten and can provoke immune responses)
Teff (gluten-free but lectin-rich; may cause digestive discomfort in sensitive individuals)

Baking Tips & Final Thoughts

To avoid both gluten and lectins, blend different flours, add eggs for structure, and increase your liquids to maintain moisture. Our go-to favorites? Almond flour and coconut flour - versatile, nutrient-dense, and delicious.