Arrowroot is a starchy powder extracted from the rhizomes of the tropical plant Maranta arundinacea, and it’s useful for a surprisingly wide range of things. It works as a gentle-on-the-gut thickener in cooking, a natural remedy for digestive trouble, a low-glycemic alternative to other starches, and even a skin-soothing ingredient in cosmetics. Here’s a closer look at what makes it worth keeping in your kitchen (and possibly your medicine cabinet).
A Gentle Fix for Digestive Problems
Arrowroot has been used as a folk remedy for diarrhea for centuries, and modern research backs it up. A pilot study of 11 patients with irritable bowel syndrome found that taking arrowroot powder three times daily for one month reduced diarrhea, eased abdominal pain, and even had a lasting positive effect on constipation after the treatment stopped. Researchers believe it works by increasing fecal bulk, which helps the bowel move more efficiently.
Because arrowroot is bland, easy to digest, and free of gluten, it’s often recommended during stomach illness or recovery periods when heavier foods are hard to tolerate. It’s a common ingredient in bland diets for the same reason plain rice or toast is: it provides calories and starch without irritating the gut.
Blood Sugar and Resistant Starch
One of arrowroot’s standout nutritional features is its remarkably low glycemic index. Boiled arrowroot scores a GI of just 14, which is far below the threshold of 55 that defines “low glycemic” foods. For comparison, white bread typically lands around 75. This makes arrowroot a useful starch option if you’re managing blood sugar or insulin resistance.
The benefit likely comes in part from resistant starch, a type of carbohydrate that passes through the upper digestive tract without being fully broken down. Resistant starch has been shown to decrease post-meal blood sugar and insulin spikes, lower plasma cholesterol and triglyceride levels, improve whole-body insulin sensitivity, and increase feelings of fullness. Once resistant starch reaches the large intestine, gut bacteria ferment it into short-chain fatty acids, which feed the cells lining your colon and support a healthier gut microbiome overall.
Nutritional Profile
Raw arrowroot is relatively low in calories, with about 65 calories per 100 grams. It provides roughly 13 grams of carbohydrates, 4.2 grams of protein, and 1.3 grams of fiber in the same serving. Where it really stands out is in minerals: a 100-gram portion delivers 454 milligrams of potassium (about 10% of most adults’ daily needs) and 2.2 milligrams of iron. The rhizome also contains meaningful amounts of magnesium, phosphorus, calcium, and zinc.
That mineral density is unusual for a starch. Most people reach for arrowroot as a thickener, using just a tablespoon or two at a time, so you won’t get huge mineral doses from cooking alone. But if you’re eating arrowroot as a food (in porridge, baked goods, or traditional preparations), the nutritional contribution adds up.
A Cleaner Thickener in the Kitchen
In cooking, arrowroot powder works as a 1:1 substitute for cornstarch. Mix it into a slurry with cold water and stir it into your sauce, soup, or pie filling. It thickens reliably and produces a clearer, glossier finish than cornstarch or flour, which makes it especially good for fruit sauces, glazes, and any dish where you want a clean, translucent look rather than an opaque, floury one.
Arrowroot has a neutral flavor, so it won’t alter the taste of delicate sauces the way flour sometimes can. It’s also naturally gluten-free, which makes it a go-to thickener for people with celiac disease or gluten sensitivity. One thing to keep in mind: arrowroot doesn’t hold up well to prolonged cooking or reheating. It’s best stirred in at the end of cooking. If you overcook it, the sauce can thin out again and become slimy.
Skin Care and Topical Uses
Arrowroot powder absorbs moisture and oil effectively, which is why it shows up in natural deodorants, dry shampoos, body powders, and homemade cosmetics. It can serve as a talc-free alternative to baby powder, helping keep skin dry without the concerns some parents have about talc-based products. Research suggests arrowroot also has anti-inflammatory and anti-allergic properties, which may explain its traditional use for soothing minor skin irritation and rashes.
If you’ve seen arrowroot listed in natural skincare products, that’s the reason. It creates a silky, dry-touch feel on skin without clogging pores, making it a functional base ingredient in everything from foundation powders to diaper creams.
Who Should Be Cautious
Arrowroot powder used in cooking and baking is considered safe for most people. However, concentrated arrowroot juice is a different story. Two documented cases of toxic hepatitis occurred in middle-aged women who consumed arrowroot juice, resulting in nausea, vomiting, and jaundice. Both recovered with supportive care, but the cases highlight that consuming arrowroot in highly concentrated liquid form carries risk that the dried powder does not.
If you’re using arrowroot as a food ingredient or thickener in normal culinary amounts, there are no widely reported side effects or drug interactions. People with known allergies to other tropical starches should introduce it cautiously, as with any new food.