4 High-Fiber White Flour Alternatives That Will Boost the Healthiness of Your Bakes

One of the joys of baking from scratch? Aside from savoring your creations right out of the oven (and of course, licking the bowl clean), it's the ability to have full control over the ingredients you choose to use.

Flour is a key ingredient in nearly every baked item. Whether you're a beginner using boxed mixes or a seasoned baker creating Mary Berry-inspired treats, there are now many flour alternatives to explore. Of course, there's nothing inherently wrong with classic white all-purpose flour—except for its limited nutritional benefits. (And, of course, those with gluten sensitivities can't enjoy it.)

Gena Hamshaw, a registered dietitian, wholeheartedly supports using alternative flours as they can enhance the nutritional profile of your favorite baked treats. Here, we've highlighted the key differences between some of our go-to healthy flour alternatives, so next time you're in the baking aisle, you'll be ready to mix things up.

Whole Wheat Flour

Whole wheat flour is perfect for baking homemade bread and other goods while staying true to a whole food diet. "Whole wheat flour retains all parts of the wheat berry—bran, germ, and endosperm—making it far richer in fiber compared to white flour," says Hamshaw. It also boasts higher amounts of protein and iron compared to all-purpose white flour. "I always recommend products that are transparent in their sourcing, non-GMO, and free from artificial ingredients," she adds.

Whole grain flours are great for adding both texture and a nutty flavor to bread, muffins, and other baked goods. If you're new to whole grain flour, try blending it with all-purpose flour and adjust the ratios to your liking. You might also experiment with sprouted whole wheat flour, a process that enhances both its nutritional value and digestibility, according to Hamshaw.

Spelt Flour

Spelt is an ancient grain that hasn't been hybridized, making it a naturally nutritious option. Spelt flour, derived from spelt berries, is a type of wheat that offers a gentle sweetness to baked goods, along with a healthy dose of fiber. According to Hamshaw, spelt is lighter and milder compared to regular whole wheat flour, making it a popular choice in whole grain baking. For some people who struggle with digesting wheat, spelt may be a gentler alternative due to its lower gluten content. Generally, spelt flour can replace regular wheat flour in recipes. It is an excellent fiber source, offering about 19 grams per cup.

Rye Flour is another nutritious and wholesome grain. Made from rye berries, which resemble wheat berries but are distinct, rye is a fantastic source of soluble fiber. Rye also provides minerals like manganese, copper, and phosphorus, as well as phytonutrients—compounds in plants that may help combat disease and counteract aging-related stress, as Hamshaw explains.

Rye flour is less likely to cause sharp increases in blood sugar levels due to its lower glycemic index compared to wheat flour. Additionally, its high fiber content has been shown to aid in managing blood sugar. If you're aiming for sourdough bread with a more intricate flavor, consider using organic sprouted rye flour for the best results.

Brown rice flour is another excellent gluten-free alternative, often used in various baking recipes. It’s made from ground brown rice, making it a great option for people looking to avoid wheat-based flours. Brown rice flour adds a slightly nutty taste and is highly versatile in both savory and sweet dishes.

Brown rice flour, with its mild flavor and fine texture, is a popular gluten-free option in many baked goods. Being made from whole grain rice, it retains the nutrients found in the bran and germ, offering a good amount of fiber along with several essential minerals.

Brown rice flour is an excellent gluten-free option, making it ideal for those on gluten-free diets. Naturally gluten-free and packed with nutrients, it’s a great alternative for various culinary needs. As Hamshaw points out, unlike many gluten-free flours or flour blends, brown rice flour undergoes minimal processing. It can be mixed with other flours for baking or used as a thickening agent for gravies and sauces, which is especially handy when preparing gluten-free dishes during the holiday season!