By Heide Kennedy, Arizona Farm Bureau Communications Intern
Do you or someone you know have an allergy or intolerance to gluten? If so, you probably know at least a bit of the struggle it can be to bake things that they can eat. With both my mom and I being gluten intolerant, we’ve had to search out and experiment with all sorts of flour substitutions, and we’ve found that there are more options out there than you’d think! Read on for a list of some good ones to use in your baking! 
The following is a list of the flours my mom and I have personally tried and had good luck with!
- Almond flour
- Coconut flour
- Oat flour
- Brown rice flour
- Cassava flour
- Tapioca flour
- Chickpea flour
- White rice flour
The rest are other gluten-free flours that are available:
- Buckwheat flour
- Amaranth flour
- Teff flour
- Sorghum flour
- Corn flour
Something that me and my mom learned, is that baked goods such as breads or cakes come out better if you mix flours together. Depending on what you’re baking, most recipes give you the appropriate ratios of individual flours to mix. Or there are pre-made baking mixes that you can buy from the store that can usually be used as a 1:1 replacement for regular flour. If you don’t have a pre-made mix or don’t have all the individual flours to mix for a recipe, I would say almond, oat and cassava come out the best when used on their own.
Also, these flours don’t just have to be used for baking. Some you can use in any other way you’d need flour, such as for breading other foods, as a thickener in soups or sauces, etc.
So, hopefully gluten-free baking doesn’t seem as intimidating now, since there are so many flour options available for you to use!
For more health-related articles, or for more recipes, check out the Fill Your Plate blog!