Which Flour to Choose for AIP Baking? (2024)

FAQs

Which Flour to Choose for AIP Baking? ›

The main flours used in AIP baking are as follows: Cassava flour, Tapioca Starch, Coconut Flour, Tigernut Flour, and Arrowroot

Obviously, baking powder is removed on AIP due to the cornstarch, however, simply combining baking soda and cream of tartar creates baking powder. Verdict: Baking soda and cream of tartar are elimination-phase legal, but baking powder is NOT. AIP is a coffee-free (see above), but not a caffeine-free protocol.

Popular (and delicious) paleo substitutes for wheat flour include almond flour, coconut flour and cassava flour.

CASSAVA FLOUR

Being grain-free, gluten-free, and nut-free makes it an excellent replacement for wheat flour and suitable for any food allergies. This grain-free flour is a good 1:1 substitute for regular flour thanks to its fine, smooth, powdery consistency and lightweight, making it easy to bake with.

Coconut flour

Unlike grain flours, coconut flour contains a substantial amount of fat. This fat is primarily saturated and largely comprised of medium-chain triglycerides (MCTs), which may reduce inflammation and support healthy metabolism ( 1 , 2 ).

Almond flour is an excellent alternative to have in your kitchen cupboard. It's easy to find in shops and commonly used in plenty of sweet and savoury dishes, including brownies, pancakes, puddings, cakes, falafel and more. Made from ground blanched almonds, it's high in protein, rich in fibre and gluten-free.

Cassava flour is extremely versatile, neutral in flavour, and can replace wheat flour in most recipes at a 1:1 ratio. It gets super crispy when fried and sticks very well to meat and seafood, making it excellent for dredging.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

What is the healthiest flour to bake with? ›

Whole-Wheat Flour

Whole-wheat flour is much heartier than all-purpose flour and produces denser baked goods with a more robust flavor. Milled from wheat berries with the nutritious bran and germ still intact, whole-wheat flour is rich in fiber and essential micronutrients like iron, magnesium and vitamin B6.

Gluten-free flours often contain fine starches, so they absorb more liquid than conventional flour. To address this, gluten-free recipes usually call for more liquid and produce looser batters. They may also call for a larger quantity of leavening, like baking powder, to help add volume and lighten the texture.

While bread flour is more than adequate for everyday breads, some professional bakers use high-gluten flour with a 14% protein content to provide extra strength to dense, chewy doughs like bagels and pizza dough. High-gluten bread flour gives milk bread it's taut structure and compact (but tender) crumb.

Chickpea Flour: *non AIP.

Alternatives to oat flour include all the gluten-free, grain-free, and legume-free flours, powders and starches you can imagine. However, blanched almond flour, almond meal, coconut flour, arrowroot flour and tapioca starch/flour are probably the most readily available and commonly used Paleo flours.

While the whole konjac root is AIP compliant, I have recently learned that many of these noodles are made using the isolated glucomannan fiber from konjac which, according to Dr. Sarah Ballantyne, can irritate the gut and throw off bacteria balance and thus not considered to be AIP compliant.

You should eliminate the following foods, drinks, and products: Grains, including wheat, oats, rice, amaranth, barley, buckwheat, bulger, corn, millet, quinoa, rye, sorghum, and spelt, and products made from grains such as pasta, bread, cereals, crackers. Legumes.