Which Flour is Gluten-Free?

Flour with Gluten

All-Purpose Flour /Plain
Ancient Grain Flour
Atta Flour
Barley Flour
Biscuit Flour
Bread Flour
Bulgur Flour
Cake Flour
Durum Wheat Flour
Einkorn Flour
Emmer Flour
Emmer Wheat Flour
Farina Flour
Farro Flour
Frumento Flour
Glutinous Rice Flour
Graham Flour
Graham Flour
High Extraction Flour
High Gluten Flour
Hovis Flour
Kamut Flour
Malted Barley Flour
Matzo Meal
Orzo Flour
Pasta Flour
Pastry Flour
Pumpernickel Flour
Red Wheat Flour
Rusk Flour
Rye Flour
Seitan
Self-Rising Flour
Semolina Flour
Soft Wheat Flour
Spelt Flour
Sprouted Wheat Flour
Stone Ground Flour
Strong Flour
Swiss Flour
Tough Flour
Triticale Flour
Type 00 Flour
Wheat Bran
Wheat Germ
White Wheat Flour
Whole Grain Flour
Whole Wheat Flour
Wholemeal Flour
Zeerox Flour

UK terminology trap

UK cornflour = cornstarch (gluten-free)
US corn flour = maize flour

Easy to mix up — especially in recipes.

Gluten-free Flour

1. Grain-based gluten-free flours

(your “base flours” — like wheat replacements)

Rice flour (white & brown)
Sorghum flour
Millet flour
Teff flour
Maize flour / corn flour (UK = cornmeal type)
Cornmeal / polenta (coarser)

These behave most like “flour” in structure.

2. Legume flours (protein-rich)

Chickpea flour
Lentil flour (red, yellow, green)
Pea flour
Fava bean flour
Soy flour

Add strength + flavour, but can be dense alone.

3. Nut & seed flours

(rich, low-carb, more specialist use)

Almond flour
Coconut flour
Flaxseed (linseed) meal
Sunflower seed flour
Sesame flour

useful in blends.

4. Pseudocereal flours

(nutritional, slightly stronger flavour)

Buckwheat flour
Quinoa flour
Amaranth flour

Buckwheat is especially good for rustic pasta.

5. Starches

essential gluten replacement mix

Tapioca starch
Potato starch
Cornstarch (UK “cornflour”)
Arrowroot starch

These give:

elasticity
smoothness
binding

Absolutely key for pasta.

6. Root & tuber flours (whole-food versions)

(different from starches — more fibre)

Cassava flour (not the same as tapioca)
Sweet potato flour
Taro flour
Green banana flour

Heavier, more rustic — use in blends.

7. Functional binders

not flours, but essential

Psyllium husk
Xanthan gum
Guar gum

These replace gluten’s structure.

Gluten-free flour structure

Base

Rice flour fine + slightly coarse (white = neutral, brown = fuller flavour)
Sorghum flour
Millet flour

Role:

bulk of the recipe
mild flavour
determines crumb texture

Strength/Protein

Chickpea flour
Lentil flour
Pea flour

Elasticity

Tapioca starch
Potato starch

Cornstarch

👉 Role:

stretch
chew
smooth dough

This is what makes pasta rollable

A complete working system

Think in ratios:

50–60% base flour (rice, sorghum)
20–30% protein flour (chickpea, lentil)
15–25% starch (tapioca, potato)

That’s your gluten-free equivalent of:
strong flour