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Best Gluten-Free Flour Alternatives for Allergy Prevention

Written by Andrew Le, MD

UpdatedApril 23, 2024

Gluten allergies affect a substantial number of people worldwide. In the US alone, approximately 1% of the population suffers from celiac disease, an autoimmune disorder triggered by gluten consumption, and 6% of individuals experience non-celiac gluten sensitivity.

Dealing with gluten allergies can be challenging, as gluten is a common ingredient in many foods. Around 15% of people seek gluten-free products for various reasons, including a healthier diet and celiac disease.

In this article, you will learn about gluten triggers and explore the top gluten-free flour alternatives to avoid these allergies.

Understanding Gluten and Gluten Allergies

Gluten, a protein composite, is predominantly present in specific grains, notably wheat, barley, and rye. This protein plays a fundamental role in these grains, imparting elasticity to dough and enabling it to expand during baking. Gluten is widely used in various food products because of its unique properties.

However, for some individuals, consuming gluten can lead to adverse health effects, and this condition is commonly referred to as gluten sensitivity or gluten allergy.

Here's a breakdown of gluten and gluten-related conditions:

1. Celiac Disease

Celiac disease is a medical condition in which the immune system attacks the small intestine lining due to gluten consumption.

It affects people genetically predisposed to it and triggers a severe immune response when gluten is ingested. Celiac disease sets itself apart from an allergy, as it is an autoimmune disorder capable of inducing a wide range of symptoms and posing long-term health challenges.

Celiac disease symptoms can widely differ among individuals. Typical signs may include:

Nutrient deficiencies due to malabsorption lead to problems like:

2. Non-Celiac Gluten Sensitivity

Non-celiac gluten sensitivity (NCGS) is when individuals experience gastrointestinal and extra-intestinal symptoms after consuming gluten-containing foods despite not having celiac disease or a wheat allergy. The symptoms of NCGS can be similar to those of celiac disease but tend to be less severe and lack the autoimmune response seen in celiac patients.

Common symptoms of NCGS may include:

  • Abdominal discomfort, bloating, and gas
  • Headaches and migraines
  • Fatigue
  • Joint pain
  • Nausea and diarrhea

3. Wheat Allergy

A wheat allergy is a response of the immune system to proteins present in wheat, which includes gluten. Although wheat allergy is a common food allergy, it can be outgrown by adulthood. About 65% of children with wheat allergy will outgrow it by 12. Similar to other food allergies, wheat allergy symptoms can vary and may include:

  • Hives
  • Difficulty breathing
  • Nausea
  • Digestive issues

🗒️ Related Articles

Allergy attacks happen when you encounter something your body sees as a threat, an allergen. This triggers your immune system, causing symptoms like sneezing, itchy eyes, hives, swelling, and sometimes breathing difficulties.

If you want to learn more about allergies. You can check out some of our articles:

Top 10 Best Gluten-Free Flour Alternatives

Gluten-free flours are essential for those with celiac disease or gluten sensitivity as they eliminate the risk of gluten-related reactions. Fortunately, various gluten-free flour alternatives are available that provide an excellent substitute for traditional wheat flour.

Below are the best gluten-free alternatives to flour that you can consider:

1. Almond Flour

Almond flour is a finely ground powder derived from blanched almonds, which makes it a popular gluten-free alternative to traditional wheat flour. This flour is known for its high protein and healthy fat content, making it an ideal choice for health-conscious individuals who seek a low-carb option.

The flour contains 35-40% fat, 20-25% protein, 10-15% carbohydrate, and 15-18% total dietary fiber. It can be used as a gluten-free alternative ingredient, making it the best option for people with celiac disease or gluten intolerance.

Below are a few recipes that can be made using almond flour:

  • Pie crusts
  • Cakes
  • Cookies
  • Pancakes
  • Bread
Organic Almond Flour

Organic Almond Flour, offered by Food to Live, presents a premium, gluten-free alternative for those seeking to avoid allergies and embrace healthier baking options. Priced at $28.21 for a 2-pound package, this extra fine, blanched almond flour is a non-GMO, low-carb, and culinary-grade choice, ideal for a variety of dietary needs, including kosher, keto, paleo, and vegan diets.


  • Rich in plant-based protein, enhancing nutritional value.
  • Versatile for various recipes, from baking to smoothies.
  • USDA Organic certification ensures quality and purity.


  • Higher cost compared to regular wheat flour.
  • Limited shelf life due to natural ingredients.
  • Potential allergen for those with nut allergies.

2. Coconut Flour

Coconut flour is a nutritious and versatile flour that can be an excellent alternative to wheat and other gluten-containing flour. Made from dried coconut meat, it is also the best choice for those with celiac disease, wheat allergies, or non-celiac gluten sensitivity.

Additionally, coconut flour is low in carbohydrates, high in fiber, and loaded with healthy fats, making it an excellent choice for those following a low-carb or ketogenic diet. It can even add a delightful and unique sweetness to your baked goods, especially cakes.

However, it's important to remember that coconut flour soaks up a lot of moisture, so you'll need to add more liquid, such as water, milk, or eggs when using it in your recipes. This will help "lighten" your cooking and ensure the final product isn't too heavy.

Another great option is to blend coconut flour with other gluten-free flour, like rice or almond flour, for optimal results. Coconut flour can constitute up to 25% of the flour blend.

Here are some ways to use coconut flour:

  • Brownies
  • Wraps
  • Muffins
  • Cake
  • Cookies
  • Mahi Mahi
  • Pancakes
Let's Do Organic Coconut Flour

Let's Do Organic Coconut Flour offers a nutritious and versatile wheat flour alternative, especially for those with gluten sensitivities or allergies. Priced at $23.89 for a pack of six 16-ounce bags, this high-fiber and protein-rich flour is both gluten-free and non-GMO Project Verified, making it a suitable option for various dietary needs. Its USDA Organic certification assures quality and sustainability in its production, catering to health-conscious consumers looking for allergen-friendly baking solutions.


  • Naturally enhances texture and flavor in recipes.
  • Suitable for vegan and kosher diets.
  • Easy to store and has a long shelf life.


  • May require recipe adjustments due to high fiber content.
  • Slightly grainy texture compared to wheat flour.
  • Not suitable for coconut allergies.

3. Rice Flour

Rice flour is another popular alternative to wheat flour for individuals with celiac disease, as rice is one of the most commonly used gluten-free grains.

Rice flour comes in different varieties, such as brown rice, white rice, and wild rice, and is an excellent option for those with gluten intolerance. Additionally, sticky rice, also known as glutinous rice, is another type of rice that is free of gluten, despite its name.

While rice is inherently gluten-free, it may encounter wheat, barley, and rye at various stages, including growth, harvesting, and processing. This contact can make the rice contaminated with gluten. Therefore, whenever possible, it is essential to buy rice that is labeled or certified gluten-free.

Some of the popular recipes in rice flour include:

  • Making noodles
  • Pastries
  • Cakes
  • Thickening agent for soups and stews
Rani Rice (White) Flour

Rani White Rice Flour, available in 2lb (32oz) packaging for $13.99, presents a viable gluten-free alternative for individuals with allergies. This all-natural, vegan, NON-GMO flour, produced from Indian rice, is ideal for various culinary applications, offering a gluten-friendly option that caters to health-conscious consumers and those with dietary restrictions.


  • Versatile for baking and thickening, suitable for a range of recipes.
  • Certified Kosher and processed without irradiation (Non-ETO).
  • Sourced from family farms, ensuring freshness and high quality.


  • Some customers reported packaging issues like holes or damaged bags.
  • The product has mixed reviews regarding taste and smell, suggesting variability in user experience.

4. Oat Flour

Research indicates that uncontaminated, pure oats are generally safe for most individuals with celiac disease when consumed in moderate amounts. For adults, a daily intake of up to 70 grams (equivalent to 1/2 to 3/4 cup) of oats is considered safe, while for children, an allowance of up to 25 grams (about 1/4 cup) per day is recommended.

Oat flour proves its versatility as a key ingredient in many baked goods. It has a mild flavor and is perfect for making sweets and breakfast breads. If you cannot find gluten-free oat flour, you can easily make your own by grinding gluten-free rolled oats in a blender or food processor until they are finely ground.

Below are some recipes that can be used in oat flour:

  • Pancakes
  • Waffles
  • Muffins
  • Fruit crumbles
  • Crisps
Gluten-Free Prairie Toasted Oat Flour

The Gluten-Free Prairie Toasted Oat Flour, priced at $17.99 for a 3-pound package, is a superior gluten-free flour alternative for those with gluten sensitivities or celiac disease. This product adheres to the Gluten Free Purity Protocol and is certified by the National Celiac Association, ensuring it's safe for individuals with gluten allergies. Its unique toasted quality and fine texture make it an excellent substitute in various baking and cooking applications, promoting healthier eating without compromising taste.


  • Ideal for baking with sweet, nutty flavor-enhancing recipes.
  • Suitable for celiacs, being Purity Protocol certified.
  • Versatile for multiple culinary uses, from thickening to baking.


  • Higher price point compared to regular flour.
  • Some packaging issues were reported, such as damaged bags.
  • Taste may be distinctively oaty, which might not suit all palates.

5. Sorghum Flour

Sorghum flour is another gluten-free substitute for wheat flour. It is also rich in antioxidants, making it a healthy addition to any diet since sorghum contains 11-12% protein. It is made from the whole grain of the sorghum plant, which is native to Africa and widely cultivated worldwide.

Sorghum flour holds a distinct advantage over traditional flours – it's entirely gluten-free, making it the perfect option for individuals with celiac disease or gluten intolerance. Unlike wheat flour, which can cause digestive problems and allergic reactions, sorghum flour is easy to digest and doesn't cause any allergic reactions.

Sorghum flour can be a substitute for other grains in:

  • Cakes
  • Cookies
  • Bread
  • Muffins
Bob's Red Mill Gf Sweet White Sorghum Flour - 22 oz - 2 pk

Bob's Red Mill Sweet White Sorghum Flour, priced at $18.82 for two 22-ounce packs, offers a gluten-free alternative for those with allergies or celiac disease. This flour, made from whole-grain sweet white sorghum, provides a nutritious and versatile option for various baking needs. Its gluten-free nature makes it a safe and healthy choice for individuals who avoid gluten without sacrificing the quality and texture of their baked goods.


  • High in nutrients and fiber compared to traditional flours.
  • Provides a mild, slightly sweet flavor ideal for various recipes.
  • Retains moisture well, enhancing the texture of baked goods.


  • Relatively more expensive than traditional wheat flour.
  • May require recipe adjustments for optimal results.
  • Limited availability in some regions, making it harder to source.

6. Quinoa Flour

Quinoa is a highly nutritious grain rich in essential minerals like iron and calcium, high-quality protein, and dietary fiber, and features beneficial fats, including omega-3 fatty acids. This makes quinoa flour an excellent choice for those who want to add more nutrients to their gluten-free products.

Compared to other gluten-free flour like rice or corn, quinoa flour stands out for its superior nutritional profile. It has a low glycemic index, which means it does not cause a spike in blood sugar levels, making it a wiser option for individuals with diabetes or those managing their sugar intake.

In baking, adding quinoa flour to bread recipes can produce promising results in creating gluten-free bread with a healthy nutritional profile. Research suggests that using 15% to 25% quinoa flour in bread recipes can lead to a nutritious and delicious gluten-free alternative to traditional bread.

Below are some other recipes that can be made with quinoa flour:

  • Banana Bread
  • Brownies
  • Chocolate chips
  • Muffins
Bob's Red Mill Organic Quinoa Flour, 18 Ounce

Bob's Red Mill Organic Quinoa Flour, priced at $16.58 for an 18-ounce package, provides a nutritious and gluten-free alternative for those with allergies or sensitivities. This organic flour, made from whole-grain quinoa, offers a unique, nutty flavor and is versatile for sweet and savory baking. Its gluten-free quality makes it an excellent choice for health-conscious individuals who require or prefer gluten-free options, ensuring they can enjoy a variety of baked goods without the risk of allergic reactions.


  • Rich in protein and essential amino acids.
  • Adds a unique, nutty flavor to recipes.
  • Suitable for both sweet and savory dishes.


  • More expensive than traditional wheat flour.
  • Some users may find the flavor too strong or bitter.
  • Packaging issues reported, like damaged bags, in some orders.

7. Buckwheat Flour

Buckwheat flour is another gluten-free alternative to wheat flour, offering a delightful combination of nuttiness and a subtle sweetness that complements a wide range of sweet and savory dishes. Buckwheat, classified as a pseudocereal, is rich in starch, proteins, dietary fiber, and essential minerals such as magnesium, manganese, and phosphorus.

Furthermore, buckwheat is also rich in antioxidant compounds, such as rutin, renowned for its anti-inflammatory and anti-cancer properties. Due to its excellent nutritional profile, buckwheat flour is ideal for individuals with gluten intolerance or celiac disease.

It can be used to make various gluten-free foods, such as:

  • Pancakes
  • Bread
  • Noodles
Arrowhead Mills Organic Buckwheat Flour, Gluten Free, 22 oz

Arrowhead Mills Organic Buckwheat Flour is an excellent gluten-free flour alternative for people who want to avoid gluten-related allergies. It comes in a 22 oz package and costs $14.24. This flour has a rich nutritional profile and is certified organic, making it an excellent choice for health-conscious consumers. It is versatile in the kitchen and can be used in a wide range of dishes, from pancakes to bread, making it a valuable ingredient for those who follow a gluten-free diet.


  • Organic and gluten-free, ensuring a healthier choice.
  • Offers a distinctive flavor to enhance various dishes.
  • High in fiber and nutrients compared to regular flour.


  • May have a strong taste that is not suited to all palates.
  • Requires recipe adjustments for optimal baking results.

8. Chickpea Flour

Chickpea flour, also known as gram flour or besan, is a popular ingredient in South Asian and Mediterranean cuisines. It is made by grinding dried chickpeas into a fine powder. Chickpea flour has high levels of protein and fiber, making it a common gluten-free substitute for wheat flour.

A study suggests that chickpea flour is a healthier alternative to wheat flour in various recipes, making the diet more wholesome and nutritious. Snacks made with 55% chickpea flour are gluten-free, making them safe for individuals suffering from celiac disease due to their gluten-free properties.

It has a slightly nutty flavor and is commonly used in dishes such as:

  • Falafel
  • Pakoras
  • Socca
Rani Organic Chana Besan (Chickpea Flour)

Rani Organic Chana Besan, priced at $21.99 for a 4-pound (1.81kg) bulk package, offers a gluten-friendly flour alternative made from chickpeas. This USDA Certified Organic flour is ideal for those seeking to avoid gluten due to allergies or preferences. Rich in protein and versatile in use, Chana Besan can be used in various recipes ranging from fritters to flatbreads, providing a nutritious and flavorful option for gluten-free cooking.


  • High in protein and fiber, offering nutritional benefits.
  • Versatile in cooking, suitable for a wide range of recipes.
  • Certified Organic and NON-GMO, ensuring natural quality.


  • More expensive than some traditional flours.
  • Has a distinct taste that may not suit all recipes.
  • Processed in a facility that also processes peanuts, tree nuts, and sesame seeds, which may pose allergy concerns for some.

9. Tapioca Flour

Tapioca flour, often called tapioca starch is derived from the starchy root of the cassava plant. It serves as a superb thickening agent and can be seamlessly incorporated with other flour in gluten-free recipes.

Tapioca flour is inherently gluten-free since it's not derived from grains. However, it's important to note that not all tapioca products are suitable for a gluten-free diet. Ensure to carefully check labels to confirm that the tapioca you're consuming is indeed gluten-free.

Like many other starches, tapioca flour can be used as a thickening agent in:

  • Soups
  • Stews
  • Puddings
Arrowhead Mills Flour Tapioca, 18 oz

Arrowhead Mills Flour Tapioca, priced at $7.00 for an 18 oz pack, offers a gluten-free and USDA Organic alternative for those looking to avoid allergies associated with traditional flours. This tapioca flour, sourced from organic tapioca, provides a versatile option for various culinary applications. It's suitable for thickening sauces, gravies, and soups, and can be used in a range of baked goods. Its gluten-free nature makes it an excellent choice for individuals with gluten sensitivities or celiac disease, ensuring they can enjoy their favorite dishes without the worry of allergic reactions.


  • Ideal for thickening soups and sauces without altering flavor.
  • Offers a smooth texture in gluten-free baking.
  • Certified organic, ensuring high-quality, natural ingredients.


  • Limited protein content compared to other flour alternatives.
  • May require recipe adjustments for optimal results.
  • Potential for clumping if not properly stored or used.

10. Corn Flour

Corn flour is another type of gluten-free flour that is derived from finely ground corn. A recent study found that biscuits made with corn flour substituted with 15% nuts are highly recommended for celiac patients. This is because nuts are a natural source of protein and healthy fats, crucial for individuals adhering to a gluten-free diet.

Corn flour is a common ingredient in gluten-free cuisine and is utilized in a multitude of dishes like:

  • Cornbread
  • Tortillas
  • Coatings for fried foods
Organic Zing Maize Flour | Gluten-free Corn/Maize Flour| Organic Corn Flour

Organic Zing Maize Flour, priced at $15.99 for a 1-pound pack, offers a gluten-free and organic corn/maize flour alternative, ideal for those looking to avoid allergies commonly associated with wheat flours. As a USDA Certified Organic product, it ensures a high quality and safety standard. This flour, known as Makki Atta, is a staple in various cuisines and is particularly popular for making traditional Indian flatbreads. Its gluten-free nature makes it a suitable choice for people with celiac disease or gluten intolerance, helping them enjoy a variety of baked goods without health concerns.


  • USDA Organic certification guarantees pure and natural ingredients.
  • Versatile use in various traditional and gluten-free recipes.
  • Ideal for making gluten-free flatbreads and other baked goods.


  • May not be suitable for recipes requiring wheat flour characteristics.
  • Higher price point compared to non-organic flour alternatives.

🎉 Fun Fact

There is no such thing as one ‘gluten-free flour’. Instead, they are a collection of powders made from various seeds, grains, fruits, nuts, and even insects, each with its unique properties.

Each flour has distinct characteristics regarding taste, texture, nutritional content, and how it reacts when used in cooking or baking. Therefore, it is crucial to choose the appropriate gluten-free flour based on the specific recipe requirements.


Gluten-free flour alternatives provide an excellent option for individuals with gluten allergies or those who prefer to avoid gluten for other reasons. With the wide variety of options available, it is important to choose the appropriate type of flour based on the recipe's specific requirements. Experimentation and adjustment may be necessary to achieve the desired texture and taste, but the result can be just as delicious and nutritious as recipes made with wheat flour.

Among these gluten-free flour alternatives, one standout product is "Let's Do Organic Coconut Flour." This versatile and high-fiber flour is an excellent choice for individuals with gluten sensitivities or allergies. It is gluten-free, non-GMO Project Verified, and USDA Organic certified, ensuring top-notch quality and safety.

While it may have a slightly grainy texture compared to wheat flour, its benefits far outweigh this minor drawback. Let's Do Organic Coconut Flour is a valuable addition to your gluten-free kitchen, allowing you to enjoy a wide range of recipes, from brownies to muffins, while keeping allergies at bay.

FAQs On Gluten-Free Flour Alternatives

Can I use cornstarch instead of flour?

Cornstarch is not a good substitute for flour in baked goods, but it works great as a coating for dishes like fried chicken or fish. It has advantages over flour since it holds up better against sauces and absorbs less frying oil. Cornstarch is a good option if you're looking to coat something before frying it.

What type of flour is considered the least healthy?

White and all-purpose types are often regarded as less nutritious due to their refining process, which eliminates the bran and germ, which house most of the fiber and nutrients. As a result, many individuals prefer to opt for more wholesome flour options when baking or cooking.

How do I use gluten-free flour alternatives in recipes?

You'll typically need to adjust the recipe to achieve the desired texture and taste when using gluten-free flour alternatives. Experimentation may be necessary, as these flours absorb liquid differently and have unique flavors. You may also need to use a gluten-free binding agent like xanthan gum in some recipes.

Are gluten-free flour alternatives healthier than wheat flour?

No. The health benefits of gluten-free flour alternatives vary depending on the type of flour and the dietary needs of an individual. Contrary to popular belief, gluten-free diets are not necessarily more nutritious than conventional diets and often lack important fortifications of vitamins and minerals such as folic acid and iron.