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The best gluten free flours 

The best gluten free flours 

This is question I’m often asked – what is the best gluten free flours to use in cooking when I give up gluten.

Gluten can be a problem for many people, whether you have coeliac disease or a gluten intolerance or sensitive or perhaps you just want to boost your nutrition this is my guide to the best gluten free flours. 

The bonus is these flours are a good source of many vitamins and minerals along with valuable fibre for your gut health.  

Most supermarket brands of gluten free flour contain rice and potato flour along with emulsifiers and other ingredients that aren’t good for your health and for someone with gluten intolerance these additives can be as harmful as gluten.  

Here are some of the best gluten free flours for your gut health:

  • Almond meal: Almond meal is made from finely ground almonds. It is naturally gluten-free and provides healthy fats, protein, and Fibre, which can support gut health.
  • Coconut Flour: Coconut flour is made from dried coconut meat after extracting the coconut milk. It is gluten-free and contains Fibre, which can aid digestion and promote gut health.   It has a natural sweetness allowing you to reduce the amount of sweetener you use. 
  • Quinoa Flour: Quinoa flour is made from ground quinoa seeds, which are naturally gluten-free and high in protein and Fibre, benefiting digestive health.
  • Chickpea Flour (Garbanzo Bean Flour): Chickpea flour is made from ground dried chickpeas (garbanzo beans). It is gluten-free and provides a good amount of protein and Fibre, promoting digestive regularity.
  • Buckwheat Flour: Despite its name, buckwheat is not related to wheat and is gluten-free. Buckwheat flour is high in Fibre and nutrients, including flavonoids that can support gut health.  Buckwheat makes amazing pancakes. 
  • Sorghum Flour: Sorghum flour is a gluten-free option made from ground sorghum grains. It contains Fibre and antioxidants that can benefit digestive health.
  • Green Banana Flour: Green banana flour is made from unripe, green bananas and is a good source of resistant starch, which acts as prebiotic Fibre, supporting the growth of beneficial gut bacteria.   Can be added to smoothies to boost gut health and protein.
  • Chestnut flour:  Chestnut flour is a popular gluten free flour in Europe and the middle east. It contains an abundance of vitamins and minerals, such as vitamin C, potassium, and B vitamins and has a lovely nutty flavour. 
  • Tigernut Flour: Tigernut flour is made from ground tigernuts, which are actually small root vegetables. It is gluten-free and provides Fibre and resistant starch for gut health.  Great to thicken sauces and curries. 

Different flours will suit different recipes so have an experiment with these flours and see what works for you. If you need any support with your nutrition book an appointment and start your health and wellbeing journey today.