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June 15, 2022

5 Plant Base Flours Made Out of Fruit

Fruit flours offers a wide range of advantages to homes with gut sensitivities, vegan lifestyles, or even picky eaters. One of the main benefits to fruit flours is its cost effective way to reduce waste and eating the nutritious scraps of the fruit.

In eumelanin populations it is quite common to make little out of nothing. Some of the traditional ways of repurposing fruit flours are used in pies, porridges, and soups. These flours can be made from home or cancbe purchased through select brands that ensure quality products and customer satisfaction.

About Fruit Flours

Fruit based flours are usually made from stems, seeds, peels, flesh, and other parts of the fruit that are grounded to form a high fiberous flour for cooking and baking. Texture varies from flour however each one offers additional unique benefits to promote a healthy gut and eat a guilt free lifestyle.

The more I dive into this journey the more flour replacements that passes by me. Some fruit flours are sweet, bitter, or has little taste to affect the desired dish.

Fruit Flour Health Benefits

  • High in fiber & natural prebiotic
  • Naturally sweet
  • Regulates bowl movements
  • Promotes weight loss
  • Paleo-friendly
  • Restrictive diet friendly

Best Ways to Use Fruit Flours

Fruit flours are best used in cookies, cakes, pancakes, puff puffs, pies, johnny cakes, and so much more. Its versatility offers gut benefits especially, on sensitive diets.

5 Fruit Flours to Try In 2022


This naturally sweet flour is prized for its natural sweetness and high soluble fiber content called pectin. Pectin activates when water is mixed to form a solution that helps the digestive process. Recreating recipes with this ingredient can benefit type two diabetes, digestive conditions or be used in preventive care.


Mango is a drupe fruit that contains high levels of vitamin C. The flour is made from mango kernels where it is rich in minerals, vitamins, antioxidants, fiber, and enzymes which, support digestion.

The flour can replace wheat flour up to 60% and can be combined with other gluten free powders for healthier soup bases, pies, and patties.

Green Banana/Green Plantain

Green banana powder has a smooth consistency made from unripe green banana. Due to its high resistant starch content, unripe bananas make an excellent addition for gut health boosters. Conditions like type two diabetes, irritable bowel syndrome (IBS), and other gut related symptoms can benefit from using this ingredient because it increases the necessary bacteria that are known for decreasing the inflammation and boosting the immune system.


A variety of squash can be turned into flour. Zucchini, summer squash, pumpkin, acorn, or butternut squash are some great examples with taste ranging from mild tasting to sweet.

Fiber content varies however nutrients are still retained in the low carb flours. Depending on the processing antioxidants, fiber, and vitamins are preserved. For example, winter squash flours possess high water absorption rate meaning it has similar gut health affects to apple flour. The orange color in squash is telling of the carotenoid antioxidant content. Since some squashes are naturally sweet, its flour can be used to bake gluten free cookies and can be used for bangin’ soup bases.

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