Fine, slightly sweet, mildly nutty flour from ground dried tigernuts. Tiger nut flour is approximately 30% resistant starch (the highest resistant starch content of any flour), 25% fat (predominantly oleic acid — the same MUFA as olive oil), 10% protein, and 25% total fiber. One quarter cup provides: very high prebiotic resistant starch, significant oleic acid, and a naturally sweet flavor from fructose. The resistant starch is Type 3 resistant starch — retrograded starch that is completely resistant to human digestive enzymes and serves exclusively as prebiotic fuel for Bifidobacterium and Lactobacillus.
Available online, at health food stores, and at West African markets. Growing availability as gluten-free baking interest increases. The ancestral West African tigernut in modern flour form.
Tiger nut flour's resistant starch at 30% of dry weight is the highest of any commonly available flour. Resistant starch (RS Type 3) acts exclusively as a prebiotic — fermenting in the colon to produce short-chain fatty acids (propionate, butyrate) that: (1) fuel colonocytes (butyrate is the preferred energy source for colon cells); (2) maintain colonocyte integrity reducing leaky gut; (3) reduce inflammation (butyrate inhibits NF-kB in colonocytes); (4) significantly reduce colon cancer risk (butyrate induces apoptosis in cancer cells while preserving normal cells). The oleic acid content (identical fat profile to olive oil) provides the cardiovascular benefits of the Mediterranean diet in a flour format. For those with celiac disease or gluten sensitivity, tiger nut flour provides a naturally gluten-free baking option that simultaneously delivers prebiotic starch — the most nutritionally active gluten-free flour in the database.
Use tiger nut flour in place of almond flour at a 1:1 ratio. In baking: slightly sweeter and more moist than almond flour. Best in cookies, pancakes, muffins, and flat breads. In smoothies: 2 tbsp adds resistant starch, healthy fat, and slight sweetness with no impact on blood glucose. In porridge: stir into overnight oats or hot cereal for resistant starch boost. Tiger nut milk: blend 1 cup tiger nut flour in 4 cups water, strain — the homemade version of Spanish horchata de chufa. Available online (Anthony's brand, Bob's Red Mill equivalent, or from West African grocery stores). Also sold at health food stores.
Free, no account needed to ask.