What flours are good for gluten sensitivity?

November 28, 2025 •

4 min read

According to the Cleveland Clinic, non-celiac gluten sensitivity, or gluten intolerance, affects approximately 6% of the U.S. population, causing various uncomfortable symptoms. Learning what flours are good for gluten sensitivity is a crucial step towards finding relief and enjoying a wider variety of foods.

Quick Summary

This guide provides an overview of various naturally gluten-free flours, outlining their unique properties, flavors, and best uses for baking. It details how to select suitable wheat alternatives and offers tips for successful baking results.

Key Points

Diverse Options: Many naturally gluten-free flours from grains, nuts, and seeds are suitable for gluten sensitivity.
Blends are Easiest: For 1:1 substitution, store-bought gluten-free flour blends mimic all-purpose flour and often include binders.
Understand Properties: Single flours like almond and coconut have distinct flavors and absorbency, so they are not direct substitutes for each other.
Add Binders: Xantham gum or guar gum is essential when using single flours to provide elasticity and structure.
Prevent Grittiness: Allowing dough to rest before baking helps the flour absorb moisture, leading to a smoother texture.
Check for Cross-Contamination: Always verify that products are certified gluten-free, especially for those with severe sensitivity or celiac disease.

Understanding Gluten Sensitivity and the Need for Alternative Flours

Gluten is a protein found in wheat, barley, and rye. For individuals with non-celiac gluten sensitivity (NCGS), consuming gluten can trigger a range of symptoms, including digestive issues like bloating, abdominal pain, and diarrhea, as well as extra-intestinal symptoms such as headaches and fatigue. Unlike celiac disease, an autoimmune condition that causes intestinal damage, NCGS does not involve an autoimmune response or gut damage. However, eliminating gluten from the diet is the primary way to manage symptoms for both conditions.

Removing wheat flour from your cooking doesn't mean sacrificing your favorite baked goods. The market is rich with naturally gluten-free flours derived from nuts, seeds, and ancient grains. The key to successful gluten-free baking is understanding the unique properties of each flour, as no single gluten-free flour can perfectly mimic wheat flour's structure and elasticity. Many recipes require blending different flours to achieve the desired texture.

Popular Gluten-Free Flour Options

There is a diverse range of flours available that cater to those with gluten sensitivity. Each offers distinct characteristics that make it suitable for different culinary applications.

Almond Flour: Made from finely ground blanched almonds, this flour is rich in protein, healthy fats, and fiber. It has a nutty flavor and adds moisture and density to baked goods like cakes, cookies, and muffins. It's also an excellent replacement for breadcrumbs in savory dishes.
Coconut Flour: A byproduct of coconut milk production, this flour is known for its high absorbency and high fiber content. A little goes a long way, and recipes require significantly more liquid or eggs to compensate for its dryness. It imparts a mild coconut flavor and is ideal for keto and paleo baking.
Rice Flour (Brown and White): A versatile and mild-flavored base, rice flour is a common component in many gluten-free all-purpose blends. White rice flour is lighter, while brown rice flour, made from whole grain rice, offers more fiber and a nuttier taste. It's best used in combination with other flours to prevent a gritty texture.
Buckwheat Flour: Despite its name, buckwheat is not related to wheat and is naturally gluten-free. This protein-rich flour has an earthy, nutty flavor and a dense texture, making it great for pancakes, crepes, and certain breads.
Chickpea Flour (Besan/Gram Flour): Ground from chickpeas, this flour is dense and has a strong, nutty flavor. It is high in protein and fiber, making it an excellent binder and a staple in many Indian and Middle Eastern dishes. It works well in savory batters, flatbreads, and some baked goods.
Sorghum Flour: A mild, slightly sweet-tasting flour with a smooth texture. It is a high-protein, high-fiber ancient grain that works well in cakes, cookies, and breads, often mixed with other flours to prevent a heavy result.
Tapioca Flour (Starch): Extracted from the starchy pulp of the cassava root, tapioca flour is a fine, white powder that adds chewiness and structure to gluten-free bakes. It is also a fantastic thickening agent for sauces and soups.

Flour Blends and Key Additives

To simplify baking, many brands offer pre-made gluten-free all-purpose flour blends designed to replace wheat flour on a 1:1 basis. These blends are typically a combination of starchy flours (like rice and tapioca) and wholegrain flours, and they often include a binder like xanthan gum or guar gum. Binders are crucial for providing elasticity and structure, replicating the role of gluten. When baking with single-ingredient gluten-free flours, adding a binding agent is usually necessary for better results. For guidance on sourcing ingredients and recipe inspiration, see the resources from the Mayo Clinic.

Comparison of Popular Gluten-Free Flours


Feature	Almond Flour	Coconut Flour	Rice Flour (Brown/White)
Flavor	Nutty, slightly sweet	Mildly coconutty	Neutral, subtle
Best For	Cakes, cookies, muffins, dense baked goods	Keto/paleo baking, muffins, cakes (in smaller amounts)	General baking, base for blends, thickening sauces
Liquid Needs	Moderate; adds moisture	High; very absorbent	Normal to high; can be drying
Texture	Dense, moist, and tender	Light, fluffy, but can be grainy if overused	White is smooth; brown can be gritty
Nutritional Profile	High in protein, healthy fats, fiber, vitamins	High in fiber, low in net carbs	Good source of B vitamins, manganese, and fiber (brown)

Tips for Successful Gluten-Free Baking

Don't rely on a single flour: A mix of flours and starches is key to creating a balanced texture. Use starchy flours (like tapioca) for lightness and whole grain flours (like brown rice) for structure and nutrients.
Use binders: If not using a pre-mixed blend, add a binding agent like xanthan gum or psyllium husk to give dough elasticity and prevent crumbling.
Adjust liquid levels: Many gluten-free flours, especially coconut flour, absorb more liquid than wheat flour. You may need to increase the liquid or egg content in your recipe.
Rest the dough: Allow doughs and batters made with gluten-free flour to rest for 15-30 minutes before baking. This gives the flours time to absorb moisture and prevents a gritty texture.
Store flours properly: Store flours in airtight containers in a cool, dry place. For wholegrain flours with higher oil content, like almond or brown rice flour, refrigerating or freezing can prevent rancidity.

Conclusion: Exploring a World of Flavor

For those with gluten sensitivity, navigating the world of baking can feel challenging, but it also opens up a wealth of new and delicious ingredients. Flours like almond, coconut, and rice offer a foundation for countless recipes, each bringing its own unique flavor and texture to the table. By understanding the properties of these alternatives and experimenting with different combinations, you can continue to enjoy your favorite baked goods without compromising your health. Embrace the process of discovery, and you'll find that gluten-free baking is a rewarding and flavorful journey.

Frequently Asked Questions

For general baking, a commercially available gluten-free all-purpose blend is often the easiest option. These blends are formulated to mimic wheat flour's properties and can be used as a 1:1 replacement in many recipes.

Yes, but with a crucial caveat. Oats are naturally gluten-free, but they are often processed in facilities that also handle wheat, barley, or rye, leading to cross-contamination. Always choose oats and oat flour explicitly labeled as 'certified gluten-free' to ensure they are safe.

No, you cannot substitute almond flour for coconut flour in a 1:1 ratio. Coconut flour is highly absorbent and requires significantly more liquid than almond flour. For every cup of almond flour, you can typically use about a quarter cup of coconut flour, but recipes may need further tweaking.

To replace gluten's binding effect, use a small amount of a binding agent like xanthan gum or guar gum. These are often included in pre-made blends but are necessary when using single-ingredient gluten-free flours.

No. While many gluten-free flours, particularly whole grain and nut flours like almond and coconut, are high in fiber, starchy alternatives like tapioca and white rice flour are not. Blending flours helps balance the nutritional content.

Store gluten-free flours in airtight containers in a cool, dark place. Whole grain and nut flours, which have a higher oil content and can go rancid faster, should be stored in the refrigerator or freezer to extend their shelf life.

For gluten-free bread, a high-protein flour blend is best. A mix might include brown rice flour, sorghum flour, and tapioca flour, combined with a binder like xanthan gum or psyllium husk to provide structure.