Arrowroot and Tapioca: A Complete Guide to a Cornstarch Substitute on AIP Diet

November 15, 2025 •

5 min read

Over 24 million Americans have an autoimmune disease, and many find relief through the strict Autoimmune Protocol (AIP) diet, which requires eliminating potential irritants like corn. This necessitates finding a reliable cornstarch substitute on AIP diet for common tasks like thickening sauces and baking, with arrowroot powder and tapioca starch being the top choices.

Quick Summary

This guide details how to find a suitable thickening agent for the Autoimmune Protocol diet, focusing on the properties and best uses for arrowroot powder and tapioca starch.

Key Points

Arrowroot is best for glossy sauces: It thickens clear liquids beautifully, perfect for fruit fillings and gravies, but add it at the end of cooking to prevent losing its potency.
Tapioca starch adds chewiness: This starch gives baked goods a tender, chewy texture and is suitable for sauces, but avoid boiling it to prevent a stringy result.
Always use a cold slurry: To prevent lumps when thickening with arrowroot or tapioca, always mix the powder with a small amount of cold liquid first.
Consider gelatin for cooling dishes: For desserts like puddings or custards that set as they cool, gelatin is an effective AIP-compliant thickener.
Match the thickener to the recipe: Use arrowroot for transparent sauces and tapioca for chewy textures in baking for best results.
Avoid corn and other grains: Cornstarch is a grain that can irritate the gut and trigger inflammation and is eliminated in the protocol.
Read ingredient labels carefully: Cornstarch can be a hidden ingredient in products like baking powder, so making your own or sourcing verified AIP versions is crucial.
Don't overheat the starches: Excessive heat can cause arrowroot and tapioca to break down, so add them later in the cooking process.

The Autoimmune Protocol (AIP) diet aims to manage autoimmune conditions by reducing inflammation and supporting gut healing through dietary modifications. A common ingredient not allowed on AIP is cornstarch, as corn is a grain that can contribute to gut irritation. Finding suitable alternatives for thickening sauces, gravies, and baked goods is essential.

Why is Cornstarch Not AIP Compliant?

Cornstarch, derived from corn, is excluded from the AIP elimination phase because grains and seeds contain compounds like lectins, which can potentially increase gut permeability and trigger immune responses. The AIP diet focuses on healing the gut lining and calming the immune system, making grain-based products like cornstarch off-limits. It's also worth noting that many commercial baking powders contain cornstarch, requiring AIP-compliant alternatives.

Top AIP-Friendly Cornstarch Substitutes

Arrowroot powder and tapioca starch are the most popular AIP-friendly alternatives to cornstarch. Both are grain-free, gluten-free starches from tropical plant roots, but they differ in properties and best uses. Other options like gelatin and cassava flour can also serve as binders or thickeners.

Arrowroot Powder

Arrowroot powder, extracted from the Maranta arundinacea root, is a neutral-flavored, fine white powder that creates a glossy, translucent finish, making it suitable for clear sauces and fruit fillings. It is often added at the end of cooking and is sensitive to prolonged high heat. A general ratio is 2 teaspoons of arrowroot powder for every 1 tablespoon of cornstarch.

Tapioca Starch

Tapioca starch comes from the cassava root and adds a slightly chewy texture useful in baked goods. It also thickens sauces and glazes. Like arrowroot, it's best added near the end of cooking, and boiling should be avoided to prevent a stringy texture. Use approximately 2 tablespoons of tapioca starch per 1 tablespoon of cornstarch.

Gelatin

Gelatin, derived from animal collagen, is an AIP-compliant option particularly useful for dishes that set as they cool, such as jams and custards. It should be dissolved in cold liquid before adding to warm ingredients.

Cassava Flour

Cassava flour, from the whole cassava root, is different from tapioca starch and functions more as a flour replacement in baking, providing some binding qualities but not a direct thickener substitute.

Comparison of AIP Thickeners


Feature	Arrowroot Powder	Tapioca Starch	Gelatin	Cassava Flour
Best Use	Clear sauces, glazes, fruit fillings	Chewy baked goods, glazes, cooked sauces	Jams, custards, puddings	Baked goods, dense doughs, tortillas
Texture	Clear, glossy finish	Slightly chewy, gooey consistency	Sets as a gel when cooled	Dense, similar to whole wheat flour
Heat Tolerance	Low heat, add at end of cooking	Low heat, avoid boiling	Only works with warm liquids, gels upon cooling	Tolerates baking heat well
Flavor	Neutral	Neutral to slightly sweet	Flavorless	Neutral to slightly sweet, high in carbs
Conversion	2 tsp per 1 tbsp cornstarch	2 tbsp per 1 tbsp cornstarch	Follow package directions	Not a direct thickener substitute

Tips for Cooking with AIP-Compliant Thickeners

Always make a slurry: Mixing the starch with cold liquid before adding to hot dishes prevents lumps.
Add at the right time: Starches like arrowroot and tapioca should be added towards the end of cooking as excessive heat can reduce their thickening ability.
Consider the final result: Choose arrowroot for a clear sauce or tapioca for a chewy texture in baked goods.
Read labels: Check pre-made AIP products for cornstarch or other non-compliant ingredients.

Conclusion

Navigating the AIP diet requires attention to ingredient substitutions, particularly for thickeners like cornstarch. By utilizing AIP-friendly alternatives such as arrowroot and tapioca starch, you can achieve excellent results in your cooking and baking. These options allow you to enjoy your favorite foods while adhering to the diet and supporting your healing journey.

Key Takeaways

Cornstarch is not AIP-compliant: It is a grain excluded from the diet due to its potential to irritate the gut and trigger inflammation.
Arrowroot powder is a prime alternative: It's excellent for thickening clear sauces and gravies, producing a glossy finish. Add it late in cooking.
Tapioca starch provides chewiness: Ideal for giving baked goods a tender, chewy texture and works in sauces, but avoid boiling.
Proper technique is crucial: Always create a cold slurry with arrowroot or tapioca before adding to hot liquids to prevent clumping.
Gelatin is excellent for chilled desserts: It's a protein-based thickener that sets as it cools.
Match the thickener to the recipe: Use arrowroot for transparent sauces and tapioca for chewiness in baking.
Cassava flour is a baking ingredient: Use it as a flour substitute rather than a primary thickener.
Avoid high heat for starches: Both arrowroot and tapioca can lose thickening power if boiled or cooked too long.
Check all labels: Be vigilant about checking for cornstarch in baking powder and other store-bought products.

FAQs

What are the main differences between arrowroot and tapioca starch? Arrowroot provides a clear, glossy finish in sauces and is added near the end of cooking at lower heat, while tapioca starch gives baked goods a chewy texture and also needs careful heat management to avoid becoming stringy.
Can I use arrowroot powder in dairy-based sauces? It's generally not recommended as it can result in a slimy texture.
How do I make a slurry for thickening? Mix the starch with an equal part of cold water until smooth before adding to hot liquid.
Why can't I just use regular flour as a substitute? The AIP diet eliminates grains like wheat and rice, making regular flour non-compliant.
Is collagen the same as gelatin for thickening? Gelatin, derived from collagen, is an effective thickener that sets as it cools. Powdered collagen is more of a protein supplement.
What should I use to thicken a dish with acidic ingredients? Arrowroot powder works well with acidic ingredients and maintains a clear, glossy finish.
What can I use instead of store-bought baking powder? Many store-bought baking powders contain cornstarch, making an AIP-compliant version using cream of tartar and baking soda a good alternative.
Will tapioca starch freeze well in sauces? Yes, tapioca starch holds up better to freezing and thawing than arrowroot.
What is the best way to thicken a gravy on AIP? An arrowroot slurry added near the end works well for a glossy gravy. An AIP-compliant roux using cassava flour and a permitted fat can also be used.

Frequently Asked Questions

Arrowroot provides a clear, glossy finish in sauces and is added near the end of cooking at lower heat, while tapioca starch gives baked goods a chewy texture and also needs careful heat management to avoid becoming stringy.

It is generally not recommended as it can result in a slimy texture.

To prevent lumps, you must first create a slurry by whisking the starch powder with an equal amount of cold liquid until smooth before adding it to your hot sauce or liquid.

Cornstarch is made from corn, which is a grain. Grains are eliminated during the AIP's initial phase because they contain compounds that can trigger inflammation and negatively affect gut health in sensitive individuals.

Yes, gelatin is an AIP-compliant thickener derived from animal collagen. It works by gelling liquids as they cool, making it ideal for custards, puddings, and other desserts that need to set.

While cassava flour is an AIP-compliant flour made from the whole cassava root, it is best used as a flour replacement in baking rather than a direct, potent thickener like arrowroot or tapioca starch.

A general rule is to use 2 teaspoons of arrowroot powder for every 1 tablespoon of cornstarch that a recipe calls for.

It is generally not recommended to use arrowroot to thicken milk or cream-based sauces, as it can result in a slimy, unpleasant texture. Tapioca starch or a reduction method may be a better alternative.

Many traditional brands of baking powder contain cornstarch as an anti-caking agent, making them unsuitable for the AIP diet. You can easily make your own AIP-compliant version using cream of tartar and baking soda.