Which Flour is Anti-Inflammatory? A Guide to Healthier Baking

November 6, 2025 •

4 min read

According to a 2022 study in JAMA Network Open, cereal fiber from whole grains was linked to significantly lower markers of inflammation compared to fiber from fruits or vegetables. When considering which flour is anti-inflammatory, the presence of fiber, antioxidants, and the absence of refined ingredients are key factors.

Quick Summary

Several flours, including whole-grain and gluten-free options, possess anti-inflammatory properties due to their high fiber content, antioxidants, and other beneficial compounds. Almond, buckwheat, oat, and teff flour are among the top contenders for reducing inflammation and supporting overall health.

Key Points

Whole Grains vs. Refined Grains: Whole grains, including those made into flour, contain the fiber-rich bran and germ, while refined flours have them stripped away, making whole grains the superior anti-inflammatory choice.
Almond Flour is Antioxidant-Rich: As a gluten-free, low-glycemic option, almond flour is high in Vitamin E and monounsaturated fats, which help protect cells from damage and support heart health.
Buckwheat Flour Contains Rutin: This gluten-free pseudocereal contains the flavonoid rutin, a potent antioxidant with anti-inflammatory properties that strengthens blood vessels.
Oat Flour Has Beta-Glucan and Avenanthramides: Oats and oat flour contain specific compounds like beta-glucan and avenanthramides that offer cholesterol-lowering and powerful anti-inflammatory effects.
Teff Flour Boosts Gut Health: This ancient gluten-free grain is a source of prebiotics and resistant starch, which feed beneficial gut bacteria and help reduce inflammation.
Coconut Flour Offers MCTs: This high-fiber, gluten-free flour contains medium-chain triglycerides (MCTs), which may help reduce inflammation and support a healthy metabolism.

Understanding the Link Between Flour and Inflammation

Inflammation is the body's natural defense response, but when it becomes chronic, it can contribute to numerous health issues, including heart disease and diabetes. The food we consume plays a critical role in regulating inflammatory markers. Refined grains, which have been stripped of their nutrient-rich bran and germ, are often linked to higher inflammation. Conversely, whole grains and many alternative flours retain beneficial compounds that can help combat it.

The Anti-Inflammatory Power of Whole Grains

Whole grains, unlike their refined counterparts, are packed with fiber, vitamins, minerals, and polyphenols. The fiber in whole grains is particularly important, as it acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is a critical component for modulating immune responses and controlling inflammation throughout the body. As gut bacteria ferment the fiber, they produce short-chain fatty acids (SCFAs), which have powerful anti-inflammatory effects.

Gluten-Free Options for Reduced Inflammation

For individuals with celiac disease or gluten sensitivity, choosing gluten-free flours is essential to prevent inflammation. Beyond gluten intolerance, many gluten-free alternatives are naturally rich in anti-inflammatory nutrients, making them excellent choices for anyone aiming to reduce systemic inflammation. These flours are a popular and versatile addition to an anti-inflammatory diet.

Top Anti-Inflammatory Flour Choices

Almond Flour

Made from ground blanched almonds, almond flour is a naturally gluten-free option rich in healthy monounsaturated fats, protein, and antioxidants like vitamin E.

High in Nutrients: Contains manganese, magnesium, and other minerals that support overall health.
Supports Heart Health: The healthy fat profile can help manage cholesterol levels, which in turn reduces the risk of heart disease.
Blood Sugar Control: It is a low-glycemic index food, which helps prevent blood sugar spikes and crashes that can trigger inflammation.

Buckwheat Flour

Despite its name, buckwheat is not related to wheat and is a gluten-free pseudo-cereal. It has a distinctive, earthy flavor and is packed with beneficial compounds.

Rich in Rutin: Buckwheat is a source of the flavonoid rutin, a potent antioxidant with anti-inflammatory properties that helps strengthen blood vessels.
High Fiber and Protein: The combination of fiber and complete protein helps with sustained energy and digestive health.
Prebiotic Effects: Its prebiotic properties support a healthy gut microbiome, which is central to a robust immune system.

Oat Flour

Whole oat flour, made from ground rolled oats, is a versatile and nutrient-dense choice. It contains a unique fiber and powerful antioxidants.

Beta-Glucan: This soluble fiber is known to have cholesterol-lowering effects and can help regulate blood sugar levels.
Avenanthramides: Oats contain these unique antioxidants, which possess potent anti-inflammatory and anti-itching properties.
Immune Support: Studies show oats can have a positive impact on inflammatory markers, particularly for individuals with certain health complications.

Teff Flour

Teff is an ancient, naturally gluten-free grain originating from Ethiopia. It is known as the world's smallest grain but is a nutritional powerhouse.

Rich in Antioxidants: Teff flour is packed with polyphenols that help fight oxidative stress and inflammation.
Supports Gut Health: Its resistant starch and dietary fiber content act as prebiotics, fostering a diverse and healthy gut microbiome.
Low Glycemic Index: Teff helps stabilize blood sugar, which is crucial for controlling inflammation.

Comparison of Anti-Inflammatory Flours


Flour	Gluten-Free	Key Anti-Inflammatory Compounds	Best For	Flavor Profile
Almond	Yes	Vitamin E, Monounsaturated Fats, Magnesium	Keto baking, cookies, muffins, dense goods	Nutty
Buckwheat	Yes	Rutin, Quercetin, Fiber, Complete Protein	Pancakes, noodles, earthy baked goods	Earthy, nutty
Oat	Yes (Certified)	Beta-Glucan, Avenanthramides, Fiber	Muffins, quick breads, thickener, cookies	Mild, slightly sweet
Teff	Yes	Polyphenols, Fiber, Resistant Starch	Injera (flatbread), pancakes, baked goods	Mild, earthy
Coconut	Yes	MCTs, Fiber, Antioxidants	Baked goods, requires more liquid	Sweet, distinct coconut

Practical Tips for Incorporating Anti-Inflammatory Flours

Switching from refined to healthier flours can require some adjustments in your kitchen. Here are a few practical tips:

Blend Flours: Many alternative flours can be dense. For lighter textures, try blending them with other flours. For example, using a mix of buckwheat and oat flour for pancakes.
Hydration is Key: Some flours, like coconut flour, absorb a lot of liquid. You may need to increase the moisture in your recipe by adding more liquid or eggs.
Store Properly: Store specialty flours in airtight containers in a cool, dark place, or even the freezer, to maintain freshness and prevent spoilage.

Conclusion: Making Informed Choices for Your Health

When asking which flour is anti-inflammatory, the answer lies in focusing on whole, unprocessed grains and nutrient-dense alternatives. Almond, buckwheat, oat, and teff flours stand out as excellent choices due to their rich content of fiber, antioxidants, and anti-inflammatory compounds. By replacing refined white flour with these healthier options, you can actively support a balanced, anti-inflammatory diet. It's not about eliminating all carbs, but about choosing nutrient-rich sources that work for your body, not against it. Making small, conscious changes in your baking and cooking habits can lead to significant long-term health benefits, helping to manage inflammation and promote overall wellness.

For more in-depth nutritional information on anti-inflammatory diets, consult with a registered dietitian or nutritionist. A resource like the Anti-Inflammatory Diet Meal Prep book by registered dietitian Ginger Hultin, for instance, offers practical strategies for cooking with these beneficial ingredients.

Frequently Asked Questions

Anti-inflammatory flours are typically rich in fiber, antioxidants (like polyphenols and flavonoids), healthy fats, and prebiotic properties. These components work together to feed a healthy gut microbiome and reduce oxidative stress, which are key in combating chronic inflammation.

Unlike refined white flour, whole wheat flour contains the entire grain kernel—including the bran and germ—which provides fiber, vitamins, and minerals that have anti-inflammatory effects. However, some people with gluten sensitivities may still experience inflammatory responses.

For those with gluten sensitivity or celiac disease, almond flour is the better choice as it is naturally gluten-free and rich in anti-inflammatory Vitamin E and monounsaturated fats. For individuals without gluten issues, both can be part of a healthy diet, but almond flour has a higher fat content.

Yes, but you must ensure it is certified gluten-free. While oats are naturally gluten-free, they can be cross-contaminated during processing with wheat, barley, or rye. Look for a 'Certified Gluten-Free' label to be safe.

The best flour depends on the recipe. Almond flour is great for denser baked goods and is low-carb, while oat flour works well in muffins and cookies for a moist texture. Buckwheat flour lends an earthy flavor to pancakes and noodles. Many people blend a combination of these for balanced results.

Yes, teff flour is generally considered to have anti-inflammatory properties due to its high fiber and antioxidant content, particularly polyphenols. It is also a good source of prebiotics that support gut health.

No, you don't have to avoid all carbs. The key is to choose nutrient-rich, complex carbohydrates like those found in whole grains and pseudo-cereals, which have been shown to help reduce inflammation. Refined carbs and processed foods are the ones typically associated with higher inflammation.