The Best Baking Flours (and recipes) for Eczema

Flour, it’s a stable ingredient that's essential for some of my favourite foods, including banana bread, healthy muffins, crumbed fish, carob brownies (I could go on...). In my younger naive days, I thought white flour was the be-all and end-all when it came to baking. Little did I know white flour was also making me itch like crazy and was doing serious damage to my gut. 

White flour can be highly acidic, nutrient deficient and cause digestion issues, so it’s smart to stay away from it. Luckily there are plenty of eczema friendly flour alternatives for your fabulous baked goods.

Choosing the right flour for different types of baking is important. Here are our top light, medium, and heavy eczema friendly flours. 

Light flours (starches)

This type of flour is a starch and is essential for gluten-free baking. It replaces gluten by providing binding and structure. 

  • Arrowroot powder
  • Tapioca starch 

Medium flours

More nutritious than starches, medium flours can provide protein and essential amino acids and are great in baked goods. 

  • Oat Flour- (may not be tolerated for all those gluten-free or celiac)
  • Quinoa flour
  • Sorghum flour
  • Millet flour
  • Besan flour
  • Spelt flour

Heavy Flour

Heavy flours are very dense and nutritious and should be used in combination with medium or light flours. 

  • Buckwheat flour
  • Brown rice flour 
  • Amaranth flour 
  • Chickpea flour

Try and stay clear from almond and coconut flour as these are high in itch promoting salicylates which can cause a worsening of eczema symptoms. 

Here are some of our favourite eczema friendly recipes that include flour: 

Happy Cooking! 

xx Bonnie and Grace 

Article by nutritionists Bonnie and Grace, who work with Karen Fischer at Skin Friend and Eczema Life. 

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At Eczema Life, we recommend following a low food chemical program based on nutritionist Karen Fischer's 'The Eczema Detox' book. Along with our additive-free supplements for skin health and wellbeing. Click here for more eczema friendly recipes. 

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