Which Flour to Choose for AIP Baking? (2024)

FAQs

What flour can I use on an AIP diet? ›

AIP, being grain-free as well as gluten-free, creates a fairly good challenge. The main flours used in AIP baking are as follows: Cassava flour, Tapioca Starch, Coconut Flour, Tigernut Flour, and Arrowroot Starch.

However, in baking, plantain is a great alternative to almond flour and coconut flour. I hate bananas but can handle plantains … this is the plantain flour I tried. Like cassava flour, plantain flour provides carbs and resistant starch, and is AIP-friendly.

Obviously, baking powder is removed on AIP due to the cornstarch, however, simply combining baking soda and cream of tartar creates baking powder. Verdict: Baking soda and cream of tartar are elimination-phase legal, but baking powder is NOT. AIP is a coffee-free (see above), but not a caffeine-free protocol.

Instead of cornstarch, use arrowroot flour or tapioca flour. We found that arrowroot flour works well to thicken sauces and gravies and helps to lighten the texture of baked goods. Tapioca flour works well in coatings, such as velveting chicken for stir-fries.

Quinoa flour is a good source of fiber and nutrients, with ½ cup providing over 30% DV of iron and a notable amount of potassium. Quinoa flour has been shown to have anti-inflammatory effects, benefits gut health and improves overall health status.

For flours that are made from grains (amaranth, buckwheat, corn, millet, quinoa, rice flours, sorghum, and teff), always buy them labeled gluten-free, since many are grown, harvested and processed in facilities that also manufacture wheat, barley, or rye and cross-contact can occur.

Oat flour and brown rice flour are also delicious, but none of the aforementioned flours are AIP compliant, so what do we do? Tiger nut flour—Tiger Nuts are not nuts at all! They are tiny little tubers, high in resistant starch (prebiotic fiber!), naturally sweet, and a great sub for most flours.

Anti-Inflammatory Foods:

Whole grain and nut flours: whole grain flours, almond flour, coconut flour, chickpea flour, quinoa flour. Full-fat coconut milk, unsweetened almond milk, hemp milk. Beans and legumes. Honey or pure maple syrup.

However, people with autoimmune disease so commonly develop food intolerance to nuts and seeds that they are eliminated initially on the Autoimmune Protocol.

Now that I'm on the autoimmune protocol, nuts are out, but dates? They are still allowed occasionally, and in moderation, since they are quite the sweet treat. My fave are medjool dates, they just melt in your mouth!

Is peanut butter OK for AIP? ›

Core AIP excludes all beans and legumes like chickpeas, green beans, peanuts, peas, soybeans and all soy derivatives like tofu and soy sauce.

First, a list of AIP herbs and spices you probably already know and don't need much explanation. You can still use basil, bay leaves, chives, cilantro/coriander leaves, cinnamon, cloves, dill weed, garlic, ginger, onion powder, parsley, mints, marjoram, rosemary, sage, thyme, and vanilla bean.

Almond milk, oat milk, and soymilk yogurts are not AIP-compliant. Coconut yogurt is available in some stores but sometimes includes non-AIP compliant ingredients like added sugar. Be sure to carefully read nutritional labels or try an at-home coconut yogurt recipe.

Great question! I'm going to keep it plain and simple – you have 4 options during the elimination phase of the AIP: Coconut Milk, Tigernut Milk (Tigernuts are not nuts, they're tubers), Avocado Milk and Banana Milk.

Pan-fried Plantains (AIP)

Pan-fried plantains are one of my favorite healthy starchy carb sources. What I love about them, especially the unripe yellow ones or green ones is that they don't taste sweet and to me resemble the savory and starchiness of potatoes the most.

Brown rice flour is about as close to a 1:1 substitute for all-purpose flour as it gets since it provides structure and a “wheat-like” flavor.