Both coconut flour and blanched almond flour are on Dr. Gundry’s lectin-free “yes” list and appear frequently in his recipes and videos. He does not pick only one. He typically uses blends rather than a single flour.
Almond flour
Use blanched almond flour only. The skins contain lectins that many of his patients react to. Unblanched or “almond meal” is not recommended. He often rates it well (an “A” in his flour tier lists) and uses it for cookies, cakes, muffins, and pie crusts.
Coconut flour
He likes it a lot. It is high in fiber and contains some MCTs. In several Gundry MD videos he calls it one of his favorites and even groups it with “superfood” options. The catch: it is extremely absorbent, so you cannot swap it 1:1 for wheat or almond flour. Recipes usually need extra liquid (or eggs) and often mix it with other flours.
Other lectin-free flours he recommends
These appear on his official lists and in his cookbooks/baking talks:
- Cassava flour (often the closest “all-purpose” stand-in)
- Green banana flour
- Tiger nut flour
- Chestnut flour
- Hazelnut flour
- Millet flour
- Sorghum flour
- Sweet potato flour
- Arrowroot starch
- Tapioca starch
- Ground flaxseed
He also sells a Gundry MD Multi-Purpose Lectin-Free Flour Mix.
How he actually substitutes
There is no perfect 1:1 wheat replacement. Common combinations he describes:
- Cookies: almond flour + coconut flour + a little xanthan gum
- Cakes: almond + coconut, or almond + millet + tapioca for a lighter crumb
- Pie crust: almond flour + tapioca starch
- Bread-style items: often include cassava, coconut, or green banana flour plus fiber (psyllium)
If you need a nut-free option, cassava flour or coconut flour (with extra liquid) are the usual swaps he and his team mention.
Caveat he repeats often: Even these approved flours, once finely ground, raise blood sugar more than the whole food would. He treats baked goods as occasional, not daily staples, and prefers versions that add extra fiber such as psyllium.
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