High Fiber Flours

If you’d like to ditch all purpose flour and try some high fiber flours instead, you’ve come to the right place. There are so many delicious and nutrient dense alternative flours to choose from.

Fiber-Rich Flours

A measuring cup and spoons filed with high fiber coconut flour.

Whether you’re in the mood for bread, pancakes, cookies, cake, or muffins, this list of fiber-packed flours (and yummy recipes) has got you covered:

1. Spelt Flour

Five muffins made with spelt flour on a white plate.
Muffins Made With Spelt Flour

Spelt flour is higher in fiber and nutrients then regular all purpose flour. It has a nutty, slightly earthy flavor. Spelt flour does contain gluten though, so it’s not a good option if you require a gluten-free flour. Spelt Flour Recipes

2. Buckwheat Flour

Buckwheat flour chocolate muffins stacked on a white plate.
Muffins Made With Buckwheat Flour

Buckwheat flour is another high fiber flour that’s packed with nutrients. It’s gluten free and is technically a pseudocereal and not a grain. It has a warm, earthy, slightly floral flavor. Buckwheat Flour Recipes

3. Chickpea Flour

Chocolate brownies made with chickpea flour stacked on a white plate.
Brownies Made With Chickpea Flour

Chickpea flour, aka gram flour or besan, is made from ground chickpeas. It’s high in fiber and many important nutrients. Chickpea flour has a nutty, earthy flavor and works well in a wide variety of baked goods. Chickpea Flour Recipes

4. Whole Wheat Flour

A loaf of homemade whole wheat bread on a marble cutting board with two thick slices cut.
Whole Wheat Flour Bread

Whole wheat flour is made from whole wheat grains and includes all parts of the wheat kernel (bran, germ, and endosperm). It’s higher in fiber than white flour and has a slightly nutty, rich flavor. Whole wheat flour is perfect for baking and works particularly well in muffins and breads. Whole Wheat Flour Recipes

5. Oat Flour

A cake made with oat flour on a white platter with two slices cut.
Cake Made With Oat Flour

Oat flour is another delicious, high fiber, gluten free alternative to wheat flour. It’s very nutrient dense and works well in pancakes, cookies, muffins, and cakes. While oat flour is gluten free, it’s often cross contaminated with gluten, so be sure to purchase gluten free oat flour if that’s a requirement for you. Oat Flour Recipes

6. Coconut Flour

A slice of chocolate cake made with coconut flour on a white plate.
Chocolate Cake Made With Coconut Flour

Coconut flour is made from dried, ground coconut meat. It’s very high in fiber and works particularly well in cookies and other sweet treats. Coconut flour is much more absorbent than most other types of flour, so be sure to use recipes that were specifically tested with coconut flour. It’s often difficult to substitute coconut flour for other types of flours. Coconut Flour Recipes

More Flours High in Fiber

Barley flour, teff flour, amaranth flour, quinoa flour, and almond flour are some other alternative flours that are loaded with fiber and nutrients. So give some of these high fiber flours a try instead of regular wheat flour. Not only will they offer a boost of fiber and nutrients, they’re also delicious!

A stainless steel measuring cup and spoon filled with coconut flour.

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