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Gluten-Free Grains, Flour & Starches
Almond Flour
112 g in 1 cup, 14.7 g of dietary fiber
Amaranth Seed
195 g in 1 cup, 18.1 g of dietary fiber
Amaranth Flour
135 g in 1 cup, 12.6 g of dietary fiber
Buckwheat Flour (whole groat – ensure it’s 100% buckwheat flour and not mixed with wheat flour)
120 g in 1 cup, 12 g of dietary fiber
Flax Seed
168 g in 1 cup, 45.9 g of dietary fiber
Flax Seed Meal (Ground Flax)
130 g in 1 cup, 35.5 g of dietary fiber
Chickpea Flour
120 g in 1 cup, 20.9 g of dietary fiber
Garfava ™ Flour
157 g in 1 cup, 12 g of dietary fiber
Mesquite Flour
146 g in 1 cup, 46.1 g of dietary fiber
Montina ™ Flour
150 g in 1 cup, 36 g of dietary fiber
Quinoa Grain
170 g in 1 cup, 10 g of dietary fiber
Quinoa Flour
112 g in 1 cup, 6.6 g of dietary fiber
Rolled Oats (pure, uncontaminated)*
105 g in 1 cup, 9 g of dietary fiber
Oat Bran (pure, uncontaminated)*
150 g in 1 cup, 18.7 g of dietary fiber
Oat Flour (pure, uncontaminated)*
120 g in 1 cup, 12 g of dietary fiber
Rice Bran
134 g in 1 cup, 39 g of dietary fiber
Teff Grain
180 g in 1 cup, 11.2 g of dietary fiber
Teff Flour
130 g in 1 cup, 8.7 g of dietary fiber
Gluten-Containing Flour
Wheat Bran
58 g in 1 cup, 24.8 g of dietary fiber
Whole Wheat Flour
120 g in 1 cup, 14.6 g of dietary fiber
White Flour
125 g in 1 cup, 3.4 g of dietary fiber
* Commercial oat products are contaminated with wheat, rye and/or barley. The only products that are allowed on a gluten-free diet are pure, uncontaminated specialty oats available in Canada from Cream Hill Estates and FarmPure Foods.
• All values, except oats, are from Gluten-Free Diet: A Comprehensive Resource Guide- Expanded Edition, 2006. by Shelley Case, RD.
• Rolled Oats from Cream Hill Estates
• Oat Bran and Oat Flour from FarmPure Foods
Next: How to Increase Your Fiber
heart44
Hello Shelley,
Can you add coconut flour to your list? Bruce Fife, ND, published an excellent book, “Cooking with Coconut Flour”. The first 42 pages discuss the benefits of low carb, gluten free and Celiac Disease (page 9). Tropical nuts and oils are shunned due to misinformation, but are very healthy and beneficial. Coconut flour contain 61% fiber (the highest of all flours), water, protein, fat and carbohydrates are the other 39%.
Since coconut flour is so high in fiber it absorbs liquids very quickly, so it is very different from other flours, but produces an excellent product. My favorite recipe (one that I’ve adapted from Bruce’s book), is Banana Pecan Pancakes; so moist they need little or no maple syrup or honey.
michaeljshaw
Almond flour and buckwheat flour are great additions to one’s flour pantry, though they can be tricky to find even in health food stores so are often best bought online.
I’ve seen both of these used in gluten-free pancake recipes, so it’s possible to not have to use flours like tapioca and rice flour when making them.
Thanks–
MIchael of
Unrefined Sugar