If you want to try this on your own, just try taking traditional flours/grains out of your diet for a time and see if you notice a difference in how you feel.
Here’s a list of grain-free alternative flours and starches, which can be better substitutes compared to the refined and bleached flours & starches that we buy and consume almost everywhere. The nutritional profile in these different assortments can vary, but stand out in comparison to the refined and bleached flours traditionally used.
*Keep in mind that these flours will act differently in recipes, so you’ll need to experiment a little.
This is one of the things I help my clients with and I’d love to help you!
Additionally, many of these can be hard to find and some are pretty pricey.
Watch out for these hearts!
💜 AIP Compliant
💖 Grain-Free
💚 Gluten-Free
1. Plantain Flour 💜💖💚
Can be subbed 1:1 for any nut or seed flour; does have a plantain flavor. I have not used this one personally as I try to keep the flavor neutral in my recipes.
Where to source: You may be able to buy this at your local grocery store or online at Amazon.
2. Pumpkin Flour 💜💖💚
Basically works the same way as plantain flour; has pumpkin color. I haven’t tried this one yet, either. Mostly because it can be difficult to find or expensive to purchase.
Where to source: You can buy this online or at specialty stores.
3. Carob Powder 💜💖💚
This is a quasi cocoa/chocolate substitute which doesn’t contain any caffeine. Be sure to check labels carefully as commercial carob chips and powders often contain barley and/or other undesirable ingredients. I use carob powder in place of cocoa since my body seems to like it better! A word of caution: the carob powders are less likely to contain additional ingredients. I haven’t yet found a carob chip without additional ingredients I’d rather not eat.
Where to source: You can buy this at your local grocery store or online.
4. Cassava Flour 
This is an increasingly popular flour in the autoimmune protocol community. Cassava flour is made from the entire cassava (or yuca) root, without the peel. In most recipes, cassava flour can be used as a substitute for regular wheat flour. It has a somewhat sticky consistency, sometimes acting as a binder (so no egg/replacement may be necessary).
This is one of my go-to’s as you can find it easily and I can use it to replace most any recipe. I like to add a bit of arrowroot starch when using cassava, to lighten up what I’m baking, as cassava can be pretty dense. BTW, you can buy fresh or frozen yuca in the stores and it’s a pretty close replacement for white potatoes! So if you’re following an AIP protocol or just don’t eat potatoes for whatever reason, you’ll probably love baked yuca!
Where to source: You can buy this online or at your local supermarket
5. Coconut Flour 💜💖💚
Probably the most common replacement in autoimmune compliant baking. Coconut flour can be dry and difficult to work with so never use it as a direct substitute for any other type of flour without making adjustments for moisture. Its rich texture and natural sweetness make it ideal for baking. Most recipes use a blend of coconut flour as well as a starch like arrowroot and tapioca, which creates a more desirable consistency.
Where to source: You can buy this online or at your local supermarket.
6. Arrowroot Flour/Starch 💜💖💚
This is a dense starch that comes from a tuber and works well for thickening sauces and gravies, as well as adding a little elasticity to a baked good. This is my go-to for thickening sauces!
Where to source: You can buy this online, at your local supermarket or specialty stores.
7. Tapioca Flour/Starch 💜💖💚
This is similar to arrowroot and often interchangeable. Like cassava flour, tapioca starch is made from the cassava (or yuca) plant except that tapioca starch/flour is made by extracting the starch from the root and cassava flour is made using the whole root (peeled, dried and ground). Like arrowroot, it can be used as a thickener and also for baking. Arrowroot and tapioca flours are often interchangeable, but not always – so use caution.
Where to source: You can buy this online or at your local grocery store or specialty stores.
8. Sweet Potato Starch 💜💖💚
Works about the same as arrowroot and can generally be used anywhere arrowroot is called for. I’ve actually never tried this one.
Where to source: You can buy this online or at specialty stores.
9. Tigernut Flour
Although the name makes it sound like it’s not autoimmune compliant, tigernut flour is actually made from tigernuts, which are small root vegetables (tubers). Tigernuts look like small nuts and can be eaten as snacks. Use caution with tigernut products – they are high in resistant starch, the fiber that feeds the good gut bacteria. You might want to start small to test your tolerance before eating a whole stack of pancakes made with tigernut flour. I highly recommend testing as suggested!
Where to source: You can buy this online or at your local supermarket or specialty stores.
10. Almond Flour
If you are not allergic to almonds, and you like the nutty flavor, it can be a great substitute for regular all-purpose flour. It is high in protein and low in carbohydrates and is a good source of fiber and vitamin E. Great option for anyone following a low-carb/keto diet.
Where to source: You can buy this online or at your local supermarket.
11. Chestnut Flour
Substitute 1:1 for whole wheat flours if you do not have an allergy to chestnuts. Chestnut flour is similar to Tiger Nut flour’s earthy and nutty flavor. Another one I haven’t tried.
Where to source: You can buy this online or at specialty stores.
12. Cashew Flour
Cashew flour is a great gluten-free, grain-free flour that can be used in place of other nut flours when baking or cooking. Plus, it naturally tastes sweet and doesn’t have the bitterness that almonds can have. I would love this if my body approved!
Where to source: You can buy this online, at your local supermarkets, or make one yourself! Just use a grinder or a food processor. (Actually you could do this for all of the nut flours)
