What is Arrowroot Starch?
Arrowroot starch, often sold as arrowroot powder, is a starchy substance extracted from the root of the Maranta arundinacea plant, a tropical tuber native to the West Indies. The extraction process is relatively natural, involving washing, peeling, grating, and filtering the rhizome to isolate the pure white, odorless, and flavorless starch. This makes it an ideal thickening agent for cooking and baking, especially for those seeking a less-processed, gluten-free alternative to common thickeners like cornstarch.
The Anti-Inflammatory Evidence
Rather than being a source of inflammation, arrowroot has been traditionally used to soothe inflammatory conditions. A 2025 study highlighted the gastroprotective effects of arrowroot tuber starch, noting that its carbohydrates and flavonoids play a role in reducing inflammation in gastric ulcers. Furthermore, arrowroot's naturally occurring niacin (vitamin B3) is known to lower cholesterol, relieve arthritis pain, and reduce inflammation, contributing to its anti-inflammatory reputation. The gentle nature of arrowroot also supports its role in an anti-inflammatory diet, especially for those with sensitive digestive systems.
The Gut Health Connection: Resistant Starch and Prebiotics
One of the most significant benefits of arrowroot starch lies in its impact on gut health. Arrowroot contains a high concentration of resistant starch, a type of fiber that your body cannot digest. Instead, it travels to the large intestine where it acts as a prebiotic, serving as food for the beneficial bacteria in your gut. This helps to balance the gut microbiome, which is crucial for not only digestion but also immune function and overall well-being. The resistant starch in arrowroot helps regulate bowel movements and can be soothing for conditions like irritable bowel syndrome (IBS).
Arrowroot vs. Common Starches
When choosing a thickening agent, many people compare arrowroot to other common starches like cornstarch. However, there are significant differences that make arrowroot a superior choice for those concerned about inflammation and digestive health. Cornstarch, derived from corn, can be inflammatory for some people, especially those with autoimmune issues or food sensitivities. The vast majority of corn in the U.S. is also genetically modified (GMO), a concern for many health-conscious consumers.
Comparison of Arrowroot Starch vs. Cornstarch
| Feature | Arrowroot Starch | Cornstarch |
|---|---|---|
| Inflammatory Potential | Anti-inflammatory; contains niacin and flavonoids. | Can be inflammatory for those with corn sensitivities or autoimmune issues. |
| Processing | Minimally processed; extracted naturally from the root. | Highly refined; undergoes an intense industrial refining process. |
| GMO Status | Naturally non-GMO. | Most corn is genetically modified in the U.S., raising GMO concerns. |
| Gut Health | High in resistant starch (prebiotic); very gentle on the stomach. | Can be harder to digest for some individuals. |
| Dietary Suitability | Gluten-free, grain-free, Paleo, AIP-friendly. | Gluten-free but not grain-free; may not suit Paleo or AIP diets. |
| Best Uses | Best for quick-cooking sauces, fruit pies, and frozen recipes. | Best for thicker sauces, gravies, and stews that are cooked longer. |
Arrowroot in an Anti-Inflammatory Diet
Incorporating arrowroot into an anti-inflammatory diet is simple and effective. Because it is naturally gluten-free and grain-free, it is an excellent thickener for those with celiac disease or gluten sensitivity. It is also suitable for specialized elimination diets, such as the Autoimmune Protocol (AIP), because it is not a nightshade vegetable. This allows individuals following restrictive diets to enjoy sauces, soups, and baked goods without compromising their health goals. To use arrowroot, simply create a 'slurry' by mixing it with a small amount of cold liquid before adding it to your hot recipe. This prevents clumping and ensures a smooth, silky texture.
Conclusion
In summary, the notion that is arrowroot starch inflammatory is a common misconception. The scientific evidence and traditional uses of this tropical root point to its anti-inflammatory properties, particularly in soothing the gut. With its high resistant starch content, arrowroot acts as a prebiotic, fostering a healthy gut microbiome and supporting overall digestive wellness. When compared to more processed starches like cornstarch, arrowroot is a clearly superior choice for those prioritizing a clean, anti-inflammatory diet. It offers a gentle, non-GMO, and gut-friendly way to thicken your favorite recipes while contributing positively to your health.
A Valuable Addition to Your Healthy Pantry
- Safe for Sensitive Stomachs: Due to its easy digestibility and soothing properties, arrowroot is an excellent choice for individuals with sensitive digestive systems or those recovering from illness.
- Supports a Healthy Microbiome: The resistant starch in arrowroot acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a balanced microbiome.
- Reduces Inflammatory Markers: The presence of niacin and other beneficial compounds helps to reduce systemic inflammation and support cardiovascular health.
- Versatile and Clean-Label Thickener: As a minimally processed, flavorless, and odorless starch, arrowroot is a clean-label alternative for thickening sauces, soups, and gravies.
- AIP-Friendly Starch: For those on the Autoimmune Protocol (AIP) diet, arrowroot serves as a valuable and safe potato substitute, as it is not a nightshade.
- Gluten-Free Baking Boost: Arrowroot flour can improve the texture and mouthfeel of gluten-free baked goods, making it a staple for those with gluten sensitivities or celiac disease.
