Ditching Folic Acid? These Are Our Go-To Alternatives
When I first learned about the MTHFR mutation—and how synthetic folic acid can cause more harm than good for people like me—it felt a little overwhelming. Folic acid is added to so many common foods. But over time, we’ve built a pantry full of folic acid–free alternatives that support our health without sacrificing convenience or taste.
And here’s the twist: we live in a rural area, over an hour from any natural food store. So these are all products we’ve been able to either find locally (yes, even at Aldi!) or order online affordably. If we can do it, you can too.
Here’s what we keep stocked in our kitchen—and why it matters.
Folic Acid–Free Flours
This might be the most important switch of all. If you’re baking at home, your flour sets the stage.
- King Arthur Flour (look for unbleached or whole wheat varieties)
- One Mighty Mill (stone-milled, delicious, and folic acid–free)
- Arrowhead Mills Organic Flour (organic, unbleached, easy to find)
Tip: Organic and whole wheat options are usually safe bets—check the label to be sure “folic acid” or “enriched wheat flour” isn’t listed.
Bread Brands We Trust
Finding folic acid–free bread isn’t always easy, but these options work for our family:
- One Mighty Mill
- Aldi’s Simple Italian Loaf (check in store)
- Dave’s Killer White Bread Done Right
- We’ve found many Brioche style breads are also made with un-enriched flour
Tortillas
- One Mighty Mill (yes, again!)
Cereal & Oats
- Cascadian Farms Cinnamon Crunch (a kid favorite!)
- Kashi Berry Fruitful
- One Degree Sprouted Oats
- Kodiak Protein Oats
Pasta
This is one of the easier swaps as many imported pastas don’t include folic acid—just be sure to check the label.
- Bionaturae Sourdough Pasta (our favorite for flavor and texture)
Pancake & Brownie Mixes
- Birch Benders (pancakes and brownies)
- Kodiak Cakes (pancakes)
- One Mighty Mill (brownie mix)
Not Everyday—but Worth the Mention
These are more of a treat in our house, but good to know about:
- Back to Nature Cookies (great dupes for Oreos & Thin Mints – just the cookies, unfortunately looks like their crackers are enriched)
- Made Good Crispy Squares
- Annie’s Mac & Cheese with Organic Pasta
- Eggo Belgian-Style Street Waffles
How We Shop Smart
We’ve learned a few tricks along the way:
- Always read the label—especially for “enriched wheat flour” or added “folic acid”
- Organic or whole wheat versions are often folic acid–free
- Online ordering from brands like One Mighty Mill makes rural living easier
Have a favorite folic acid–free product we should try? Leave a comment or send me a message—I’d love to keep growing this list!
