Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

Shopping for Gluten-Free Flours

There is an Ayurvedic proverb, “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” While we don’t recommend diet alone as a replacement for sound medical advice or medication, making smart food choices every day can help reduce symptoms from celiac disease.

Three types of Americans avoid gluten. First, there are those with celiac disease (1% of U.S. population, 3 million Americans). That’s because celiac is an autoimmune condition that damages the small intestine when gluten, a protein found in wheat, is consumed. Next, up to 6% of Americans avoid gluten due to a condition called non-celiac gluten sensitivity, which can cause gastrointestinal discomfort such as bloating and abdominal cramps. Lastly,  there are those who avoid gluten to lose weight or simply believe gluten-free diets are healthier.

Find products that are Gluten Free, Whole Grain and Fiber Rich

Many who follow a gluten-free diet tend to consume foods lower in whole grains, fiber, and other nutrients, so it’s important when shopping gluten-free to select whole grains most often. Whole grains are a source of vitamins, minerals, fiber, and other phytonutrients, which have been shown to decrease the risk of heart disease and stroke up to 36%, risk of Type 2 diabetes up to 27%, and risk of digestive cancers and hormone-related cancers by up to 40%, according to medical research from the Whole Grain Council.

If you follow a gluten-free diet, whether for medical or lifestyle reasons, let’s sift together and find the best product options. Baking helps me to relax, so I'm going to shop for whole-grain, gluten-free flour — and with a good source of fiber, too.

1. First, select the Baking & Cooking Needs aisle, and choose Flour & Meal (~450 options)
2. Next, select Flour. More than 280 options to choose from, but we're not done yet!
3. Scroll down to Lifestyle Diets, and click on Dietary Fiber, Gluten Free, and Whole Grain
4. You now have more than a dozen varieties of gluten-free, whole grain, and fiber-rich products to choose from.

If you enjoy baking like me, continue reading here to learn more about the wide variety of nutrient-rich flours available for home bakers.

Additional Resources:

Celiac Disease Facts and Figures
Non-celiac gluten sensitivity: All wheat attack is not celiac
The Gluten-Free Diet: Fad or Necessity?
Whole Grains 101