When I first started the AIP diet I thought my baking skills will leave me and never come back. That’s because I always identified gluten with bread and baking, so in my mind the fact that I had to leave gluten out meant that I’d leave behind everything that’s baked.
That was a terrible confusion I was making, and I convinced myself of it as soon as I discovered all these compliant flours that allowed me enjoy baked preps, from AIP bread to AIP cookies or cake.
So I made a complete list of all the compliant AIP flours and some examples of how we can use them. Here we go:
Coconut flour is one of the most commonly used flours in the AIP diet. You can use it for just about anything that needs high temp preparation: baking and frying (for covering in coconut flour crust). The coconut flour doesn’t usually do by itself in baking, since it doesn’t have the capacity to absorb water. So in most recipes it must be combined with other types of flour, like arrowroot or cassava flour, for obtaining the desired consistency, especially when baked.
Here’s my favorite coconut flour, I’ve been using it since it’s 100% organic and Non-GMO – you can click the image for details:
Tapioca flour is another compliant one for the AIP diet. This one is extracted from cassava roots, which make it very rich in carbohydrates. So if you plan to include more carbs into your AIP diet, this one’s the best choice to make. Tapioca flour is also combined with other flours, but not because it can’t absorb water, like in the case of coconut flour, but because most recipes blend more flour types for obtaining a better taste that mimics the flavor of gluten foods 🙂 Us AIPers are guilty as charged! Below is the tapioca flour I am using, I like it as it’s very finely ground.
Arrowroot flour – this one’s a must use whenever you’re cooking with other flours that don’t absorb water, like coconut flour. The arrowroot flour or starch is a great binder when you just have to have that bread or cookie stick into one piece! It’s quite easy to find, you can get it much more easily than other flours since it’s available in most organic stores, online or offline. Used arrowroot in most my baking, like the AIP carrot cake below:
Plantain flour – This type of flour is one of the favorites in most AIP diets, as it’s rather standalone, you can just use it with no other flours for baking and even frying. I’ve used it for some super-fast AIP mini breads and they turned out delicious! Here’s the plantain flour I’m using, it’s Non-GMO:
Cassava flour – it is many times confused with the tapioca flour, but there is a clear distinction between the two, coming from their way of processing. So while both cassava and tapioca flour are extracted from the cassava plant, they are different in consistency and also in flavor. You can use cassava flour in most baking recipes, considering that it acts like a very good liquid absorbent, which makes dough very consistent and easy to work with.
Tigernut flour – this one is also AIP compliant but not for my case in particular, as I’m allergic to tigernuts in general. So I’ve been using it for a cookie recipe and my body rejected it bringing me back all the symptoms that the AIP diet managed to take away. But if you know you’re not allergic to tigernuts, you can use the flour in baking without a problem. Here’s the one I used:
Sweet potato flour – this type of flour is very compliant and very easy to find in most Asian food sectors in supermarkets. Anyway, you should pay attention to the ingredients, as it has to be Non-GMO and have no added sugars or other additives to it. Mine is 100% sweet potatoes, no additives – the one below:
Pumpkin flour – this type of AIP compliant flour is rather hard to find, at least where I’m located. It’s great with dessert recipes, but it can also be used in baking neutral taste foods like bread. I ordered mine online since I couldn’t find it in any brick&mortar store, still waiting for it to arrive.
Water chestnut flour – this is also a compliant flour but with the same observation as for tigernut flour – take care of any previous allergies you may have had to chestnuts. If it’s not the case, you can then use the water chestnut flour with no problem!
Cricket flour – this one is also compliant but it is the last on my list because I’ve never used it so far since I couldn’t find any, but I plan to order some and get it for a spin. I’ll let you know how it goes with it! If you’ve used it yourself, let me know about it in the comments section below.
So these are all the AIP compliant flours. I’ve been using them all except for the cricket flour, which I plan to get and to use very soon. Just one more thing before finishing this article…. whenever you buy a flour, please remember to act the same as with other AIP ingredients: please check the label of the product first because it’s very important to avoid any preservatives or flavors added to the foods. I know the AIP elimination diet is very strict, but believe me, this strictness will only do you good!
Enjoy your AIP baking and let me know your thoughts in the comments section below or in your Facebook support group.
Speedy healing everyone! ❤