Is Arrowroot Starch Healthy? A Comprehensive Nutritional Guide

November 28, 2025 •

4 min read

Derived from the root of a tropical plant, arrowroot powder is known for its high concentration of folate, B-vitamins, and easy digestibility. So, is arrowroot starch healthy? It offers several benefits, particularly as a gluten-free and easily digestible ingredient.

Quick Summary

This guide details the nutritional value of arrowroot starch, its benefits for digestive health and weight management, and compares it to other common thickeners. It also covers common uses and potential considerations.

Key Points

Nutrient-Rich: Arrowroot contains essential nutrients like folate, B-vitamins, potassium, and iron, supporting overall health.
Promotes Gut Health: Rich in resistant starch, arrowroot acts as a prebiotic, feeding beneficial gut bacteria and aiding digestion.
Aids in Weight Management: Its resistant starch and protein content can increase satiety, helping to manage appetite and reduce calorie intake.
Excellent Gluten-Free Alternative: As a naturally gluten-free starch, it is a safe and effective thickener for people with celiac disease or gluten sensitivity.
Sensitive Cooking Use: For best results, mix arrowroot into a slurry and add near the end of cooking, as high heat can reduce its thickening power.
Low Risk: When consumed in moderation, arrowroot is generally safe, though excessive amounts may cause mild digestive issues.

What is Arrowroot Starch?

Arrowroot starch, often sold as a fine white powder, is extracted from the rhizomes of the tropical plant Maranta arundinacea. While the root itself can be cooked and consumed, the powdered form is most common and used widely in both cooking and traditional medicine. It is a starchy substance that is naturally gluten-free, grain-free, and vegan, making it a popular choice for those with dietary sensitivities or following paleo-friendly diets. The extraction process for arrowroot is often simpler and less chemical-intensive than that for cornstarch.

The Nutritional Profile and Health Benefits

Arrowroot is more than just a thickening agent; it possesses a range of nutritional qualities that contribute to its health benefits. A notable feature is its high resistant starch content, which plays a key role in supporting gut health.

Resistant Starch for Digestive Health

Arrowroot contains a significant amount of resistant starch, a type of carbohydrate that is not fully broken down in the small intestine. Instead, it functions much like soluble fiber, reaching the large intestine where it feeds beneficial gut bacteria. This can have several positive effects:

Promoting Gut Flora: As a prebiotic, resistant starch nourishes the good bacteria in the gut, which are crucial for overall digestive and immune health.
Easing Digestive Issues: The bulking and demulcent properties of arrowroot have been traditionally used to help manage diarrhea and soothe irritated bowels.
Supporting Gut Integrity: A healthy gut microbiome is linked to improved immune function and the absorption of essential nutrients.

Folate and B-Vitamin Powerhouse

Arrowroot is a good source of several B-vitamins, especially folate (B9). Folate is essential for cell division, DNA formation, and overall growth and development, making it particularly important during pregnancy. Other B-vitamins like niacin and riboflavin support energy metabolism and help maintain cardiovascular health.

Potential for Weight Management

While not a magic bullet for weight loss, arrowroot's properties may support a healthy weight management plan. The combination of resistant starch and protein content can increase feelings of fullness, helping to regulate appetite and reduce overall calorie intake. Additionally, it is a low-calorie, fat-free thickener that can be used in place of higher-calorie alternatives.

Gluten-Free Alternative

For individuals with celiac disease or gluten sensitivities, arrowroot is an excellent flour substitute. Unlike wheat flour, it contains no gluten and is easily digestible. When used in gluten-free baking, its resistant starch can help improve the texture and flavor of baked goods.

Other Benefits

High in Minerals: The root contains a good balance of potassium, iron, and phosphorus, which are vital for heart health, circulation, and bone strength.
Gentle on the Stomach: Its easy digestibility makes it suitable for young children, the elderly, and individuals with sensitive digestive systems.
Potential Skin Benefits: Topically, arrowroot powder can soothe irritated skin, absorb oil, and help with issues like blemishes and rashes.

How to Use Arrowroot Starch

Arrowroot powder is a versatile ingredient, but it has specific properties that differ from other starches. Here are some key tips for using it in the kitchen:

Create a Slurry: To prevent clumping, always mix arrowroot powder with a small amount of a cool liquid (water, juice, or broth) before adding it to a hot mixture.
Add at the End of Cooking: Excessive or prolonged high heat can cause arrowroot to lose its thickening power, so stir the slurry in toward the end of cooking.
Avoid Dairy: Arrowroot can result in a slimy texture when combined with dairy products.
Great for Acidic Dishes: It performs exceptionally well in acidic sauces and fruit fillings, creating a clear, glossy finish.
Freezer-Stable: Unlike cornstarch, arrowroot-thickened sauces and fillings hold their texture well after freezing and thawing.

Arrowroot Starch vs. Cornstarch


Feature	Arrowroot Starch	Cornstarch
Source	Tropical tuber root (Maranta arundinacea)	Endosperm of corn kernel
Flavor	Completely neutral, tasteless	Can have a slight starchy taste if not cooked sufficiently
Appearance	Produces a crystal-clear, glossy finish	Yields a cloudy, opaque finish
Thickening Temp	Thickens at lower temperatures	Requires higher heat to thicken
Heat Stability	Breaks down and loses thickening ability with prolonged heat	More heat stable, can withstand longer cooking times
Freezer Stability	Maintains consistency after freezing and thawing	May break down after freezing and thawing
Usage with Dairy	Not recommended; can create a slimy texture	Safe to use with dairy products
Thickening Strength	Double the thickening power of wheat flour, but less than cornstarch	Strong, traditional thickener

Potential Risks and Considerations

While arrowroot starch is generally considered safe for consumption, some precautions are necessary. For individuals with a rare allergy, symptoms might include itching, swelling, or stomach discomfort. Large medicinal doses should be avoided without a doctor's consultation, as high quantities could potentially lead to constipation or stomach upset. There is also limited research on its safety during pregnancy and breastfeeding in large amounts, so moderation is advised. Ensure you purchase high-quality, pure arrowroot powder, as some cheaper products may be cut with other starches.

Conclusion

Arrowroot starch is indeed a healthy and versatile addition to the kitchen, offering significant nutritional advantages, especially for individuals on gluten-free diets or seeking digestive support. Its benefits are rooted in its high folate content, prebiotic resistant starch, and impressive digestibility. The low-calorie, fat-free profile also makes it a valuable tool for weight management. While it behaves differently from cornstarch in cooking, its neutral flavor and glossy finish are desirable for many dishes. By understanding its properties and using it correctly, you can easily incorporate this healthy ingredient into your diet and reap its numerous health benefits. For more information on gluten-free diet alternatives, visit the Mayo Clinic website.

Frequently Asked Questions

Arrowroot is often preferred over cornstarch for its neutral flavor, crystal-clear finish, and ability to handle acidic ingredients and freezing. It is also naturally gluten-free and less processed than cornstarch. However, arrowroot loses its thickening power with prolonged high heat, whereas cornstarch is more heat-stable.

Arrowroot has been traditionally used as a home remedy for diarrhea. Its high starch content can help firm stools and rehydrate the body. Some small studies have shown promise, though more research is needed to confirm its full effectiveness.

Arrowroot is easily digestible and gentle on the stomach, making it suitable for infants transitioning to solid foods. It's often used in baby food, porridges, and biscuits. It can also be used topically as a baby powder alternative.

Arrowroot has a low to moderate glycemic index, meaning it doesn't cause rapid spikes in blood sugar. It contains dietary fiber that can help regulate blood glucose levels, making it a potentially beneficial ingredient for people with diabetes when consumed in moderation.

When consumed in normal food amounts, arrowroot is generally considered safe. However, excessive intake might cause mild digestive discomfort or constipation in some individuals. Allergic reactions are rare but possible. As always, consult a doctor if you have concerns.

Arrowroot starch is extracted from the fibrous roots of the Maranta arundinacea plant. The roots are washed, soaked, mashed, and filtered to separate the starch from the fibers. The starch is then dried into the fine powder commonly sold as arrowroot flour.

Yes, arrowroot can be used as a gluten-free alternative to wheat flour in many recipes. It is especially effective for improving the texture of gluten-free baked goods. It can also be mixed with other gluten-free flours like almond or coconut flour.