Arrowroot

Botanical

What is it

Arrowroot (Maranta arundinacea) is a tropical plant whose rhizome (root) is processed into a fine starch widely used as a thickener in cooking and as an excipient in some supplements.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Easily digested carbohydrate source

Mixed Evidence

Arrowroot is sometimes used historically for upset stomachs and infant feeding because of its easy digestibility. Specific clinical benefits in adults are not well established.

How it works

Arrowroot starch is almost pure carbohydrate (long chains of glucose). When heated with water, it gelatinizes into a clear, glossy thickening agent. Nutritionally, it provides easily digested starch and a small amount of resistant starch when cooled. In supplements, arrowroot powder is sometimes used as a natural filler, flow agent, or thickener. It is not a significant nutrient source per dose.

Dosage

No specific dose. As a thickening agent, 1-2 teaspoons per cup of liquid is typical. As a supplement excipient, it appears at small percentages of formulation weight.

When and how to take it

No specific timing. Arrowroot is consumed as part of foods or as an excipient in supplements.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Arrowroot starch (powder)

Used as a gluten-free thickener and supplement excipient.

Digested as a starch carbohydrate

Arrowroot rhizome extract

Used in some traditional herbal products.

Concentrates trace polyphenols

Safety

Generally recognized as safe as a food. People with rare carbohydrate intolerance disorders may need to avoid. No significant safety issues at typical food amounts.

Who should be cautious

Generally safe for most people, including in pregnancy and breastfeeding. People sensitive to starches or with diabetes should account for it as a carbohydrate.

Interactions

No significant interactions reported.

Food sources

Arrowroot rhizome (cooked)

Amount
varies
%DV
—

Frequently asked questions

Is arrowroot gluten-free?⌄

Yes. Arrowroot starch is naturally gluten-free and is often used as a substitute for wheat flour as a thickener.

Is arrowroot a healthier thickener than cornstarch?⌄

Nutritionally similar; both are mostly starch. Arrowroot produces a clearer, more delicate texture and is preferred in some recipes.

References

Arrowroot on Wikidata — Wikidata link

Arrowroot on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Arrowroot (PubMed search) — PubMed link

Track Arrowroot with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

Coming to App Store
Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.