Flours for Gluten Intolerance

Heritage flour refers to wheat varieties that were grown before the extensive hybridization and industrial breeding of wheat that began in the mid-20th century.

At Sunrise Flour Mill we grow and mill pre-hybridized, organic heritage wheats (such as Turkey Red and White Sonora) which retain older gluten and protein structures. For those with gluten sensitivity (not the same as celiac disease), many people find these heritage flours may be easier to digest because the gluten structure is less altered and the flour is milled and processed more gently.

While heritage flour is not gluten-free and should not be used by individuals with celiac disease unless explicitly certified, it can provide an alternative for someone with non-celiac gluten sensitivity (NCGS) who is exploring more “digestible wheat” options.

There are a few factors that contribute to why our heritage flours may feel easier on the digestive system:

• The wheat varieties we use were grown before intensive hybridization changed gluten structure. That means the proteins and starches may interact differently in the gut compared with modern wheat varieties.
  
• We use minimally processed milling—our unmixed, small-batch Unifine milling helps preserve the natural grain structure, nutrients, and flavor. This can mean the flour is more whole-grain in effect, which some people tolerate better.
  

We grow without glyphosate, no chemical residues, no bromated or bleached flours, which may reduce additional irritants for sensitive digesters. However, “easier to digest” should not be taken to mean “easy for everyone” or “safe for all gluten issues”.

Individual tolerance varies and one should introduce slowly, assess personal response, and consult with a healthcare provider when needed.

Here are some best-practice tips for using heritage flours if you have gluten sensitivity:

• Start with a small amount (for example, a portion of a bread loaf rather than eating a full loaf right away) to see how your body reacts.
  
• Choose simpler recipes (like a one-ingredient pancake or flatbread) using your heritage flour so you can isolate its effects compared with other ingredients.
  
• Monitor how you feel in the hours and next day after consuming: digestive comfort, bloating, energy, brain fog, etc.
  
• Keep a food-symptom journal for a short period to track what happens when you include vs exclude heritage flour.
  
• If you tolerate the flour well, gradually introduce more and try different recipes (bread, cookies, pizza dough) to see how your system responds.
  
• Always maintain good overall digestion habits: hydration, fiber, fermented foods (if appropriate), and a healthy gut microbiome support. Heritage flour is part of the picture, not a guarantee.

The differences you can expect include:

• Flavor: Because we use heritage wheat and minimal processing, our flours often yield a richer, nutty, slightly sweet flavor compared with standard bleached or enriched white flour.
  
• Texture: Heritage flours may absorb liquids differently, the dough may behave a bit differently (slightly less “stretchy” gluten network in some cases), and you may notice a different crumb or crust in baked goods.
  
• Nutrients: We retain more of the wheat’s natural nutrients (minerals, fiber, antioxidants) because we do not bleach or enrich, and we mill freshly in small batches.

Behavior in gluten-sensitive baking: Some bakers report less “gassiness,” bloating or heaviness when using heritage flour versus modern flour though this is anecdotal and individual. From a practical standpoint: when using our heritage flour, you may need to tweak hydration slightly, allow longer rise times, and be patient — the “old ways” of baking often reward with better flavor and digestibility.

No, our flours are not certified gluten-free because they are made from wheat and contain gluten.

We do not claim gluten-free status. If you need certified gluten-free, you should select flours that specifically state “gluten-free” on the label and are processed in dedicated gluten-free facilities. Our focus is on “gluten sensitive friendly” heritage wheat for those with non-celiac gluten sensitivities or those seeking an alternative to modern wheat, not for celiac disease.

We do take care in our processing and purity standards (no glyphosate, no bleach, small-batch milling, single-source farms) which we believe help reduce potential irritants, but that is not equivalent to gluten-free certification.

When selecting a heritage flour for gluten-sensitive consumption, consider:

• Wheat variety: Is it a pre-1950s, non-hybrid wheat variety (heritage/timeless)?
  
• Farming practices: Organic or at least low-chemical input; absence of glyphosate or heavy pesticide use.
  
• Milling method: Freshly milled in small batches; minimally processed; retains more of the grain’s original structure.
  
• Ingredient list: 100% wheat (or specified heritage wheat) with no bleaches, no bromates, no enrichments, no additives. Sunrise Flour Mill emphasizes “Nothing Artificial – just 100% organic heritage wheat” and “Easier digestion.”
  
• Transparency & traceability: Does the brand share where the grain came from, how it was grown, how it was milled? This can matter for quality and consistency of digestibility.
  
• Your own body’s response: Ultimately, quality flour is a helpful start, but personal tolerance matters most. Start small and track your response.

Here are some practical baking notes:

• Rise time: Because heritage flour’s gluten network may be slightly different, doughs may require longer fermentation or resting to achieve the same volume.
  
• Hydration: It may absorb water differently; you may need to adjust liquid by a few percent.
  
• Texture and crumb: Expect a more open crumb, slightly more rustic texture, and possibly more flavor depth (nutty, wheaty), which is part of the appeal.
  
• Flavor: You’ll likely notice a deeper wheat flavor, possibly with slight variation batch to batch since it’s small-batch and freshly milled.
  
• Recipe adaptation: If you’re converting a modern AP flour recipe, you may want to reduce yeast a bit or allow a longer proof for better flavor development.
  

For gluten-sensitive bakers: the gentler digestibility is a bonus, but you still want to treat it like wheat flour: refrigerate your dough if proofing longer, store flour properly, use fresh, etc. At Sunrise Flour Mill we encourage bakers to embrace the “slow-rise, imperfect loaf” philosophy: it's not about perfect factory loaves but wholesome, flavorful bakes that your body and taste buds can enjoy.

Yes,  while individual results vary, here are some commonly cited additional benefits:

• Improved nutrient retention: Heritage flours are less processed and often retain more naturally occurring vitamins, minerals, fiber and phytonutrients. Sunrise Flour Mill mentions that modern wheat breeding reduced mineral content and that their heritage wheat retains more nutrition.
  
• Better flavor and satisfaction: The richer taste may help you feel satisfied with less, which can support mindful eating and better digestion overall.
  
• Reduced exposure to chemical residues: Because our wheat is grown without glyphosate and we don’t use bleaching or bromation, you may avoid some of the additional digestive or systemic stress associated with these chemicals.
  

Supporting traditional agriculture and biodiversity: While not a “health claim” per se, choosing heritage grains can support ecological practices, better soil health, and farming varieties that might reduce future crop disease or intolerance issues. This can feel meaningful for many consumers. Again: none of this means heritage flour is a cure-all. It’s part of a holistic approach: quality ingredients, healthy digestion, balanced diet, and listening to your body.

Absolutely. For people with sensitive digestion, freshness and how the flour is stored can matter:

• Freshly milled flour has more intact nutrients and less oxidative damage. At Sunrise Flour Mill we emphasize fresh milling and small batch production.
  
• Store flour in a cool, dry place (or even in the fridge or freezer if your environment is warm/humid) to prevent rancidity or mold that can irritate the gut.
  
• Use the flour within a reasonable timeframe (use within a few months if whole grain; if you open the bag, keep it sealed tight).
  
• If you’re sensitive, always check for any off smell or taste (which may signal spoilage) and be sure to label opened bags with date.
  

When baking, fresher flour will perform better (rise, flavor, texture) and may result in better digestion simply because you’re getting less degraded protein or stale flour. In short: heritage flour + good storage = best chance for optimal digestion and performance.