Baking Better: How to decrease gluten in bread? With alternative flours and techniques

October 18, 2025 •

6 min read

According to research on sourdough bread, its extended fermentation process can break down gluten proteins, improving digestibility for many with sensitivities. This guide will show you how to decrease gluten in bread and achieve a softer, more digestible loaf through strategic ingredient substitutions and smart baking methods.

Quick Summary

Discover effective strategies, from alternative flours to binders and fermentation methods, to create delicious, low-gluten bread. This article provides the tools to improve bread's digestibility and texture without relying on high gluten content.

Key Points

Choose Your Flour Wisely: Opt for naturally lower-gluten grains like spelt or rye, or use blends of gluten-free flours with binders for a completely gluten-free loaf.
Lengthen Fermentation: Utilize sourdough's slow, natural fermentation to break down gluten proteins and fructans, improving digestibility for many.
Control the Kneading: Minimize kneading and use gentle folding techniques to prevent excessive gluten development when baking with wheat flours.
Add a Binder: Incorporate gums like xanthan or psyllium husk to mimic gluten's binding properties in gluten-free recipes, ensuring structure and moisture.
Manage Hydration Levels: Adjust the amount of liquid to prevent doughs with less gluten from becoming too slack and unmanageable during the process.
Use Whole Grain Flours: Increase fiber and other nutrients by including whole grains or seed meals, which can also provide binding and structure.

Understanding Gluten and Your Baking Goals

Gluten is a complex protein composite found primarily in wheat, barley, and rye. It is formed when flour is combined with water and manipulated through kneading, creating a stretchy, elastic network. This network is responsible for trapping gas produced by yeast, giving bread its classic chewy texture and structure. For those with celiac disease, a wheat allergy, or non-celiac gluten sensitivity, consuming gluten can lead to a range of uncomfortable digestive and inflammatory symptoms. While a certified gluten-free diet is required for celiac, many individuals with milder sensitivities simply aim to reduce their intake. This is where mastering low-gluten baking techniques becomes invaluable, allowing you to enjoy fresh bread with less impact on your system.

The Difference Between 'Low Gluten' and 'Gluten-Free'

It is crucial to differentiate between low-gluten and gluten-free bread. Gluten-free options are made with flours from grains that naturally contain no gluten, such as rice, millet, or quinoa. A low-gluten loaf, on the other hand, is made with grains that naturally have lower gluten levels than modern bread wheat, or through processes that break down the protein. For those with celiac disease, low-gluten bread is not a safe option, as even a small amount of gluten is dangerous. Always ensure you know the difference and choose ingredients appropriate for your specific dietary needs.

Strategic Flour Choices for Lower Gluten

The most direct way to decrease gluten is by changing your flour. Different grains and flours contain varying levels of protein, influencing the final gluten content and structure.

Using Naturally Low-Gluten Grains

Certain ancient and heritage grains contain weaker gluten structures than modern hard wheats, making them a good choice for baking lower-gluten bread.

Spelt: An ancient grain, spelt has a more fragile gluten network than common wheat. It can produce a tender, slightly nutty bread that is often better tolerated by those with milder sensitivities.
Rye: Rye contains a different type of protein called secalins, which form a weaker network than wheat gluten. This results in a denser loaf, but one with a rich, unique flavor. Long fermentation with sourdough further breaks down its proteins.
Einkorn and Emmer: These are other ancient wheat varieties with different gluten compositions. Baking with them requires adjustments in hydration and fermentation time.

Incorporating Gluten-Free Flours

For a significantly lower gluten bread, replacing a portion of wheat flour with gluten-free alternatives is effective. For a fully gluten-free loaf, a blend of different flours and starches is necessary to replicate the binding and texture of gluten.

Almond Flour: Ground from blanched almonds, this flour is low-carb and high in healthy fats, adding moisture and richness to baked goods. It is best used in combination with other flours due to its density.
Coconut Flour: Extremely absorbent and high in fiber, coconut flour requires much more liquid than wheat flour. It provides a soft, light texture when used in the correct proportion.
Brown Rice Flour: This flour, milled from whole-grain brown rice, adds fiber and a mild, nutty flavor. It can sometimes have a gritty texture, which can be improved by soaking.
Buckwheat Flour: Despite its name, buckwheat is a gluten-free pseudocereal with a robust, earthy flavor. It can be used alone or mixed with other flours.
Sorghum Flour: A light-colored, mild-flavored grain flour that is higher in protein and fiber than many alternatives. It is a popular choice for gluten-free baking.

Mastering Baking Techniques for Low-Gluten Bread

Beyond just ingredients, how you handle your dough plays a critical role in controlling gluten development.

The Power of Sourdough Fermentation

One of the most effective methods for reducing gluten's impact is long fermentation with a natural sourdough starter. The wild yeast and lactic acid bacteria in the starter work over an extended period to predigest the grains, including the gluten proteins and fructans. This makes the final bread significantly easier for many to digest. For best results, use a long, slow, cold fermentation process, allowing the bacteria ample time to do their work.

Utilizing Binders for Structure

When baking with gluten-free flours, binders are essential to provide the structure that gluten normally delivers. Without them, bread can become dense and crumbly.

Psyllium Husk Powder: This soluble fiber forms a gel when mixed with water, effectively mimicking gluten's elasticity and gas-trapping abilities. It provides a more bread-like texture than many alternatives.
Xanthan Gum: A common food additive, xanthan gum helps bind ingredients, improves elasticity, and retains moisture. It is typically used in smaller quantities than psyllium husk.
Chia or Flaxseed Gels: Soaking ground chia or flaxseeds in water creates a gel that works as a binder and adds fiber and healthy fats to the bread.

Adjusting Your Kneading and Mixing

Unlike traditional bread, where kneading builds a strong gluten network, low-gluten doughs require a different approach. For doughs using some wheat flour, a gentler touch is needed.

Minimize Kneading: If using wheat flour, reduce kneading time or switch to a 'stretch and fold' technique to gently develop the gluten network without overworking it. This helps prevent a tough texture.
No Kneading for GF: For fully gluten-free batters, no kneading is required. Instead, beat the batter vigorously to incorporate air before pouring it into the pan.

Comparison Table: Flours for Lower-Gluten Baking


Feature	All-Purpose Wheat	Spelt	Buckwheat	Brown Rice Flour	Gluten-Free Flour Blend
Protein Content	Moderate (8-12%)	Moderate, but weaker gluten	Moderate, but not gluten	Low to Moderate	Varies by blend
Gluten Level	High	Low	None	None	None (but contains binders)
Typical Texture	Chewy, elastic	Tender, slightly denser	Earthy, moist	Gritty, nutty (if not soaked)	Dependent on binders
Flavor	Neutral	Mild, nutty	Earthy, robust	Nutty, distinct	Variable
Best for	Standard bread, general use	Tender loaves, quick breads	Pancakes, rustic loaves	Cookies, thickeners, blends	Wide range of baked goods

Recipe Idea: Low-Gluten Spelt Loaf with Long Fermentation

To put these techniques into practice, consider a simple recipe. This method uses spelt, a naturally lower-gluten grain, and emphasizes a slow fermentation to maximize digestibility.

Ingredients:

300g light spelt flour
100g whole spelt flour
300ml lukewarm water
1 tsp salt
1 tsp instant yeast (or use a sourdough starter with a longer rise)
Optional: 1 tbsp psyllium husk for added structure

Method:

Hydrate the Flour: In a large bowl, mix the flours, yeast, and water until just combined. If using psyllium husk, whisk it into the water first and let it gel for a few minutes. Cover and let it rest for 20 minutes (the autolyse method).
Add Salt and Mix: After the rest, add the salt and mix gently until combined. The dough will be softer and stickier than traditional wheat dough.
Gentle Folding: Perform a series of gentle 'stretch and folds' at 30-minute intervals over 1-2 hours. This helps build a delicate structure without aggressive kneading.
Bulk Fermentation: Cover the dough and allow it to ferment in a warm spot until it has risen by about 50%. A colder, slower rise in the refrigerator can further break down gluten.
Shape and Proof: Gently shape the dough and place it in a loaf pan or proofing basket. Cover loosely and proof until risen.
Bake: Preheat the oven and bake until golden brown and cooked through. Allow it to cool completely before slicing to let the structure set.

The Nutritional Benefits of Low-Gluten Choices

Choosing to reduce gluten can bring several nutritional advantages, especially when using whole grains and alternative ingredients. Many low-gluten flours, such as buckwheat and sorghum, are packed with essential vitamins, minerals, and dietary fiber, which supports healthy digestion and can increase satiety. Reducing inflammation is another benefit, particularly for individuals with gluten sensitivities, whose bodies may respond better to the lower levels or absence of the protein. In addition, many low-gluten or gluten-free breads incorporate healthy ingredients like nuts, seeds, and specific binders that add valuable nutrients and healthy fats.

Conclusion

Whether you have a diagnosed sensitivity or simply want to try a different approach to baking, there are many effective ways to decrease gluten in bread. By experimenting with naturally lower-gluten flours, utilizing the digestive power of long sourdough fermentation, incorporating natural binders, and adjusting your mixing techniques, you can produce delicious and more digestible bread. This journey into low-gluten baking opens up a world of flavor and texture, proving that good bread doesn't always require a high-gluten content. For those with celiac disease, always choose certified gluten-free flours and recipes to ensure safety, as even small amounts of gluten can be harmful.

For more detailed information on gluten-related disorders and dietary management, consulting a resource like the Johns Hopkins Medicine guide to gluten can be highly beneficial.

Frequently Asked Questions

No, traditional sourdough contains gluten, but the long fermentation process breaks down much of it, making it lower in gluten and more digestible for some individuals with mild sensitivities. However, it is not safe for those with celiac disease.

You can replace gluten by using a combination of gluten-free flours (like rice, almond, or buckwheat) and binders, such as psyllium husk or xanthan gum, to provide structure and elasticity to your baked goods.

Low-gluten wheat flours like spelt and rye have less gluten than modern bread wheat. Many other grains like rice, buckwheat, and millet are naturally gluten-free and contain no gluten.

For doughs made with wheat flour, reducing kneading limits the formation of the gluten network, resulting in a more tender crumb. However, for a very low-gluten or completely gluten-free bread, other binders are necessary to provide structure.

Low-gluten bread is made from grains that naturally contain lower amounts of gluten, or has been processed to reduce gluten levels. Gluten-free bread is made entirely without gluten-containing grains to meet strict standards for those with celiac disease.

No, toasting bread does not remove or reduce the gluten content. While heat can denature proteins, it does not make gluten safe for those with celiac disease or severe gluten sensitivities.

Not necessarily. While some processed gluten-free products may lack certain nutrients, homemade versions using whole-grain alternatives often have higher fiber and nutrient density.