4 Fiber-Packed Substitutes for White Flour That Will Make Your Baked Goods Healthier

Try spelt flour and more nutritious substitutes.

Mari Carmen Martinez/Getty Images

One of the best parts about baking from scratch?

We all know thatflouris the one ingredient found in almost every baked good.

Top view of a bowl with whole wheat flour with wheat branches, on a burlap rag, on a wooden table, with copy space

Photo:Mari Carmen Martinez/Getty Images

Not that there’s anything wrong with white all-purpose flour, of courseaside from its limited nutritional value.

(And the fact that those with gluten issues can’t eat it.)

This makes whole wheat flour significantly higher infiberthan white flour," Hamshaw says.

In addition to fiber, whole wheat flour is richer inproteinandironthan all-purpose white flour.

“I always recommend products that are sourced transparently, non-GMO, and free of artificial ingredients.”

Whole grain flours are especially nice for adding texture and nutty flavor tobread, muffins, and baked goods.

Spelt Flour

Speltis a pure non-hybridized, nutritious ancient grain.

Spelt flour is milled from spelt berries, which are an ancient variety of wheat.

“Spelt lends subtle sweetness to baked goods, along with fiber,” Hamshaw says.

It’s milder and lighter than other whole wheat flours, which makes it popular in whole grain baking.

Generally speaking, spelt flour can be substituted for any recipe that calls for wheat flour.

Its also an excellent source of fiber, with roughly 19 grams of the satiating nutrient per cup.

Rye is a good source of fiber, as well as minerals likemanganese, copper, and phosphorus.

In addition, studies have shown that rye flour’s high-fiber content can also help with blood sugar control.

Choose an organic sprouted rye flour if you’re looking to makesourdough breadswith a complex flavor profile.