What Flour to Use for an Anti-Inflammatory Diet?

January 2, 2026 •

4 min read

Chronic inflammation has been linked to numerous health issues, including arthritis, heart disease, and diabetes. For those looking to support their body's healing process, choosing the right ingredients, including flour, is a crucial step in following an anti-inflammatory diet. This guide details the best flour options and baking tips for reducing inflammation.

Quick Summary

Several alternative flours, including almond, coconut, and buckwheat, are excellent choices for an anti-inflammatory diet due to their high fiber and antioxidant content. Refined white flour and products with high-glycemic indices should be avoided to prevent blood sugar spikes and inflammation.

Key Points

Refined flours cause inflammation: White flour and other refined grains can trigger inflammation due to rapid blood sugar spikes.
Choose nutrient-dense alternatives: Focus on flours like almond, coconut, and buckwheat for their high fiber, antioxidants, and anti-inflammatory properties.
Almond flour is rich in antioxidants: This gluten-free option is packed with Vitamin E and healthy fats that combat inflammation effectively.
Coconut flour contains MCTs: It's high in fiber and contains medium-chain triglycerides that may support metabolism and reduce inflammation.
Baking requires adjustments: When using alternative flours, be prepared to modify recipes by adding more moisture or a binding agent for proper texture.
Consider ancient grains carefully: Flours like Kamut have potent anti-inflammatory effects but contain gluten, making them unsuitable for those with celiac disease.
Diversify your flours for optimal benefits: Mixing different healthy flours can provide a broader range of nutrients and improve the texture of baked goods.
Limit or avoid high-glycemic flours: Excess consumption of refined carbohydrates, including white flour products, is a main driver of inflammation and other chronic conditions.

Understanding the Impact of Flour on Inflammation

Not all flours are created equal when it comes to your health. Refined white flour, stripped of its fiber and nutrients, can trigger inflammation in the body by causing rapid blood sugar spikes. These blood sugar surges lead to a heightened immune response and the production of inflammatory chemicals. In contrast, flours that are nutrient-dense, high in fiber, and low on the glycemic index help maintain stable blood sugar levels and provide beneficial compounds like antioxidants that fight inflammation.

Nutrient-Dense Flours to Embrace

When following an anti-inflammatory diet, focus on flours that are rich in vitamins, minerals, fiber, and healthy fats. These are typically less processed and provide your body with more beneficial nutrients. Here are some of the top contenders:

Almond Flour: Made from finely ground almonds, this gluten-free, low-carb flour is packed with protein, healthy monounsaturated fats, and Vitamin E, a potent antioxidant. It is excellent for supporting heart health and combating inflammation.
Coconut Flour: Derived from dried coconut meat, this flour is rich in fiber and medium-chain triglycerides (MCTs), which may help reduce inflammation and boost metabolism. It has a unique ability to absorb a lot of liquid, so recipes may need adjustments.
Buckwheat Flour: A gluten-free pseudo-cereal, buckwheat flour offers a hearty, earthy flavor. It's a good source of fiber, protein, and micronutrients like manganese and magnesium, with proven anti-inflammatory and prebiotic properties.
Chickpea Flour (Besan): High in protein and fiber, chickpea flour is a versatile, gluten-free option popular in Mediterranean and South Asian cuisine. It provides excellent nutritional value and can be used for savory dishes, thickening sauces, or as an egg substitute.
Quinoa Flour: Another gluten-free pseudo-cereal, quinoa flour is rich in protein, fiber, and unsaturated fats. It's known for its potent antioxidant and anti-inflammatory effects that support overall health.

Flours to Avoid or Limit

Just as important as choosing the right flours is knowing which ones to avoid. The primary culprits are refined flours that have been stripped of their nutritional value and can cause blood sugar imbalances.

White Flour: The most common culprit, white flour (also called all-purpose flour) has a high glycemic index and can cause inflammation by rapidly spiking blood sugar levels.
Other Refined Grains: This includes products made with white rice flour or processed cornflour, which lack the fiber and nutrients necessary for sustained energy and stable blood sugar.
Standard Whole Wheat Flour (in excess): While better than white flour, some whole wheat flours can still lead to significant blood sugar spikes due to processing. Moderate consumption is recommended, especially for those sensitive to gluten.

A Comparison of Anti-Inflammatory Flours

To help you decide which flour best fits your needs, here is a comparison table of common anti-inflammatory options.


Flour Type	Gluten-Free	Key Benefits	Best For	Cooking Notes
Almond Flour	Yes	High in antioxidants (Vitamin E), healthy fats, protein	Cookies, muffins, quick breads	Excellent for low-carb and keto baking; adds a rich, nutty flavor.
Coconut Flour	Yes	High in fiber, MCTs (may reduce inflammation)	Cookies, bread, thickening agent	Requires significant moisture; use a 1:1 ratio with caution; ideal for small-batch baked goods.
Buckwheat Flour	Yes	Good source of fiber, protein, minerals, prebiotic properties	Pancakes, soba noodles, earthy baked goods	Has a strong, earthy flavor; blends well with other flours.
Chickpea Flour	Yes	High in protein, fiber, low calories	Savory recipes, flatbreads, fritters	Offers excellent binding properties; has a distinct 'beany' flavor.
Quinoa Flour	Yes	Rich in antioxidants, fiber, protein	Gluten-free bread, pancakes	Can have a slightly bitter taste; mixing with other flours helps.
Kamut Flour	No (Contains Gluten)	High in antioxidants, minerals; may reduce inflammation markers	Bread, pasta, baked goods	Ancient grain with superior anti-inflammatory potential for non-gluten sensitive individuals.

Practical Baking Tips for Anti-Inflammatory Flours

Using alternative flours can be a rewarding culinary experience, but it requires a bit of experimentation. The textures and absorbency levels differ from traditional wheat flour, so keep these tips in mind:

Combine for Best Results: Many alternative flours work best in combination. For instance, mixing almond flour with coconut flour can create a better texture than using one alone. A blend can offer balanced flavor and structural integrity.
Add Extra Moisture: Coconut flour and some grain-based flours are very absorbent. You may need to increase the liquid content or add extra eggs to prevent baked goods from becoming too dry and dense.
Use Binders for Structure: Gluten-free flours lack gluten, the protein that provides elasticity. For recipes needing structure, consider adding a binding agent like psyllium husk or xanthan gum, especially for breads and cakes.
Measure Accurately: Flour conversion is not a simple 1:1 substitution. It is best to follow a recipe specifically designed for the type of flour you are using, or consult a reliable conversion chart.

Conclusion

Choosing the right flour is an impactful way to support an anti-inflammatory diet. By moving away from refined white flour and embracing nutrient-rich, fiber-packed alternatives like almond, coconut, and buckwheat flours, you can help stabilize blood sugar and reduce inflammation in the body. While some flours, like Kamut, contain gluten but offer strong anti-inflammatory properties, those with gluten sensitivities should opt for naturally gluten-free choices. Ultimately, a varied approach that incorporates different healthy flours can lead to more balanced nutrition and improved health outcomes. Consulting a healthcare professional or dietitian can provide personalized guidance for your specific dietary needs.

For a variety of healthy, anti-inflammatory recipes using these flours, refer to this collection from Healthline.

Anti-Inflammatory Flours: A Healthier Choice

In summary, the best flour choices for an anti-inflammatory diet are those that are minimally processed, high in fiber, and rich in nutrients that help stabilize blood sugar and fight oxidative stress. Flours like almond, coconut, buckwheat, and chickpea are excellent gluten-free options, while ancient grains like Kamut may benefit those without gluten sensitivities. Limiting or avoiding refined white flour is crucial for minimizing inflammatory responses.

Frequently Asked Questions

The main difference lies in their processing and nutritional content. Refined flours, like white flour, are stripped of fiber and nutrients, causing rapid blood sugar spikes. Anti-inflammatory flours, like almond or buckwheat, are less processed, contain more fiber and nutrients, and help stabilize blood sugar.

Whole wheat flour is generally better than refined white flour, but its impact on blood sugar can still be significant for some people. While it contains more fiber, moderation is key, and some anti-inflammatory diets suggest limiting it, especially for those with gluten sensitivities.

No, coconut flour is highly absorbent and requires much more liquid. You cannot typically use it as a 1:1 replacement. Most recipes will require a significant reduction in coconut flour and an increase in other liquids or eggs.

Not necessarily. While many beneficial flours are gluten-free (like almond and coconut), not all follow a low-glycemic profile. For example, some heavily processed gluten-free flour blends can still cause blood sugar spikes. Focus on nutrient-rich, whole-food options.

Antioxidants found in flours like almond and Kamut help combat oxidative stress in the body. Oxidative stress is an imbalance that can lead to chronic inflammation, so consuming antioxidant-rich foods can help mitigate this effect.

If you have a gluten sensitivity, opt for naturally gluten-free flours like almond, coconut, buckwheat, chickpea, and quinoa. These options are nutrient-dense and won't trigger an inflammatory response related to gluten.

To improve texture, consider using a blend of different flours, adding more moisture, or incorporating binding agents like psyllium husk or xanthan gum. This helps compensate for the lack of gluten and prevents a dense, crumbly result.