Elubo, known in English simply as yam flour is one of West Africa’s most cherished food ingredients. Popular among the Yoruba people of Nigeria, elubo is used to prepare the iconic swallow known as Amala.
But beyond its culinary importance, Elubo (Yam Flour) is now gaining global attention for its nutritional value, gluten-free benefits, and health advantages.

In this complete guide, we break down everything you need to know, from how elubo is made, to whether amala is healthy, to how yam flour affects digestion.

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What Is Elubo? (Yam Flour)

Elubo is the flour made from dried yam tubers.
Traditionally, yam is peeled, sliced, sun-dried, and then ground into a fine powder. This flour can be made from:

• Brown yam (elubo dudu)
• White yam (elubo funfun)

In English, elubo is known simply as Yam Flour, and it is the core ingredient used to make Amala.

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Is Elubo Healthy?

Yes. Elubo (Yam Flour) is considered a healthy, natural, minimally processed food.
It contains:

• Complex carbohydrates
• Dietary fiber
• Potassium
• Iron
• Magnesium
• Vitamin B6
• Antioxidants

Why it’s healthier than many processed flours:
Unlike white wheat flour or overly milled grains, yam flour retains much of its natural nutrients, making it a nutrient-dense option for both children and adults. See Product sample

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Health Benefits of Elubo (Yam Flour)

1. Supports Healthy Digestion

Yam flour contains soluble and insoluble fiber, which improves bowel movement and reduces constipation.

2. Provides Clean, Long-Lasting Energy

Its complex carbs digest slowly, preventing sugar spikes and crashes.

3. Gluten-Free & Gut Friendly

It is naturally gluten-free, making it a good option for people with gluten intolerance.

4. Good for Weight Management

Elubo is filling, lower in calories than garri/fufu, and pairs well with light soups.

5. Heart-Healthy Minerals

Potassium and magnesium help regulate blood pressure.

6. May Support Blood Sugar Balance

Yam has a lower glycemic load than cassava, making yam flour a better choice for people watching blood sugar (in moderation).

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How Healthy Is Amala?

Amala, made from elubo, is considered one of the healthiest Nigerian swallows.

It’s:

• Lower in calories than fufu or eba
• Easier to digest
• High in fiber
• Less starchy
• Light on the stomach

Paired with soups like ewedu, gbegiri, okra, or vegetable soup, amala becomes a nutrient-rich, balanced meal.

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Is Cassava Flour Bad for the Gut?

Cassava flour isn’t bad, but it may cause discomfort for people with sensitive stomachs because:

• It is heavier and more starchy
• It may cause bloating or gas in some people
• Poorly processed cassava can contain natural cyanogenic compounds

For individuals seeking gentle digestion, elubo is generally easier on the gut.

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What Is Elubo Made Of?

Elubo is made from:

• Peeled yam
• Sliced yam
• Sun-dried pieces
• Ground into fine flour
• Sieved for smoothness

This natural, traditional process is what preserves its nutrients and flavour.

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Which Yam Is the Healthiest?

Nutritionally, white yam and water yam are considered the healthiest due to:

• Higher fiber
• Lower glycemic impact
• Fewer calories per gram

However, brown yam, used to make elubo dudu, is rich in minerals and beneficial antioxidants.

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How to Prepare Yam Flour (Elubo)

What you need:

• Yam tubers
• Clean water
• A grinder or mill
• Sunlight

Steps:

1. Peel the yam tubers.
2. Slice into thin pieces.
3. Sun-dry until completely dry and hard.
4. Grind into flour.
5. Sieve until smooth.

This is how traditional elubo has been made for generations.

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How to Prepare Amala From Yam Flour(Elubo)

Ingredients:

• Elubo (yam flour)
• Hot water

Steps:

1. Boil water until it’s bubbling.
2. Reduce heat.
3. Gradually add yam flour while stirring.
4. Stir vigorously to remove lumps.
5. Add a small amount of water, cover for 20–30 seconds.
6. Turn (mix) again until smooth.
7. Serve hot with your favourite soup.

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Is Amala Made From Elubo?

Yes.
Traditional amala is made from Elubo (Yam Flour).
Plantain flour or cassava flour can be used to make Amala variants, but original amala uses yam flour.

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Is Yam Flour Elubo?

Yes — yam flour is elubo.
“Elubo” is simply the Yoruba name for dried yam flour.

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What Does Yam Flour Do to the Body?

Yam flour helps the body by:

• Supporting digestive health
• Providing energy
• Supplying essential minerals
• Improving fullness
• Supporting heart and nerve function

It is a nourishing, whole-food source of carbohydrates.

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What Is the English Name for Elubo?

The correct English name is:

Yam Flour

Elubo dudu = brown yam flour
Elubo funfun = white yam flour

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Is Elubo the Same as Amala?

No.

• Elubo = Yam Flour
• Amala = The swallow made from yam flour

Elubo is the ingredient.
Amala is the finished food.

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Which Flour Is Used for Amala?

Amala is traditionally made from:

• Elubo Dudu (Brown Yam Flour)

Other swallows sometimes called “amala” include:

• Cassava amala (lafun)
• Plantain amala

But pure Yoruba amala = yam flour amala.

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What Is Cassava Called in the USA?

Cassava is called:

• Yuca
• Manioc

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Conclusion

Elubo (Yam Flour) is more than a traditional African staple—it is a nutritious, versatile, gluten-free, and culturally beloved food. Whether you’re preparing Amala for the first time or exploring healthier swallow options, elubo offers a natural, wholesome, and delicious choice.

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References

1. FAO – Food and Agriculture Organization. “Nutritional Value of Yam and Cassava.”
2. Harvard T.H. Chan School of Public Health. “Carbohydrates and Health.”
3. Journal of Food Science & Nutrition. “Nutrient Composition of Yam (Dioscorea spp.).”
4. USDA FoodData Central. “Yam, Raw – Nutrition Profile.”
5. Nigerian Institute of Food Science & Technology. “Traditional Processing of Yam Flour.”