13 Arrowroot Powder Health Benefits

Arrowroot powder is gaining popularity as a nutritious and gluten-free ingredient that can be incorporated into various recipes. This fine, starch powder extracted from the roots of the arrowroot plant is rich in vitamins, minerals and plant compounds that may provide an array of health benefits.

13 Arrowroot Powder Health Benefits

Arrowroot is a starch obtained from the rhizomes or tubers of several tropical plants belonging to the Marantaceae family. The most common commercial source is the arrowroot plant (Maranta arundinacea), which is native to the West Indies.

To obtain arrowroot powder, the tubers are first washed, and then reduced to a pulp via grinding or pounding. The milky liquid is then strained out from the pulp and allowed to settle. Once the sediment is settled, the remaining liquid is drained off, and the starch sediment is further cleaned, drained, dried and ground to form the powder.

This fine, white powder that resembles cornstarch is usually used as a replacement for flour in baking recipes. It can also be used as a thickener for sauces, soups, and stews.

Unlike other starches, arrowroot powder forms clear, shimmering gels and remains unchanged when frozen. This makes it particularly useful in dishes that need to be frozen or refrigerated. Arrowroot powder is also gluten-free and easy to digest.

Nutritional Profile of Arrowroot Powder

Arrowroot powder is low in calories and fat but packs decent amounts of carbs and protein.

Here is the nutritional value per 100 grams of arrowroot powder:

  • Calories: 65
  • Protein: 4.24g
  • Carbohydrates: 13.39g
  • Fat: 0.2g
  • Fiber: 1.3g
  • Iron: 2.22mg
  • Potassium: 454mg
  • Magnesium: 25mg
  • Phosphorus: 98mg
  • Folate: 338mcg

Arrowroot is also rich in B-vitamins like thiamine, niacin, pyridoxine and riboflavin. The high nutrient content of this powder offers several benefits for health and wellbeing.

Health Benefits of Consuming Arrowroot Powder

Let's now look at some of the main ways arrowroot powder can boost your health:

1. Promotes Digestive Health

Arrowroot contains a high amount of dietary fiber, which may help promote digestion. Fiber is vital for healthy bowel movements and prevents issues like constipation.

Some research also shows arrowroot's efficacy in relieving diarrhea. The starch in arrowroot powder helps increase stool bulk and consistency. This, in turn, reduces the frequency of bowel movements.

Arrowroot powder may also act as a prebiotic by feeding the good bacteria in your gut. This boosts digestive and immune health.

Overall, adding this gluten-free starch to your diet can keep your bowel movements regular and ease discomforts related to digestive issues.

2. Helps Manage Blood Sugar Levels

Arrowroot has a low glycemic index, meaning it does not cause sharp spikes in blood sugar levels.

The resistant starch content in arrowroot gets digested slowly, leading to a gradual release of glucose in the bloodstream. This is beneficial for people with diabetes who need to keep their blood sugar levels in check.

Arrowroot powder can be used to make various diabetic-friendly recipes. Replacing high GI flours with arrowroot is an effective way to manage blood glucose levels.

3. May Aid Weight Loss

Arrowroot is very low in fat and calories, with just 65 calories per 100 grams. Replacing high-calorie flours with arrowroot powder can help cut calories from recipes.

The high amounts of dietary fiber in arrowroot powder can also promote satiety and keep you feeling fuller for longer. This decreases overall calorie intake and encourages weight loss.

Additionally, the protein content provides the essential amino acids needed to build muscle and accelerate fat burning.

So including arrowroot powder in your meals may support your weight loss goals in multiple ways.

4. Boosts Immunity

Arrowroot is loaded with various vitamins and minerals that can give your immune system a leg up.

It is exceptionally high in folate, a B-vitamin critical for cell growth and replication. Adequate folate prevents chromosomal damage and cell mutations.

The powder also provides decent amounts of zinc and iron, both of which are necessary for the formation and activation of white blood cells.

Furthermore, arrowroot contains vitamin C, an antioxidant that counteracts disease-causing free radicals and inflammation.

Together, the wide range of nutrients in arrowroot powder fortifies the body's defenses against infections and illnesses.

5. Improves Heart Health

The potassium and magnesium found abundantly in arrowroot may help in keeping your heart healthy and strong.

Potassium acts as a vasodilator that relaxes blood vessel walls. This helps lower high blood pressure and reduces strain on the heart.

The B-vitamins in arrowroot are also important for keeping homocysteine levels in check. High homocysteine is linked to increased risk of heart attacks and strokes.

What's more, arrowroot contains bioactive plant compounds that help lower cholesterol and prevent atherosclerosis.

So including arrowroot powder in your diet can benefit cardiovascular health in many ways.

6. May Alleviate Anemia

Anemia results from a decrease in hemoglobin levels due to iron deficiency. This leads to symptoms like fatigue, weakness and pale skin.

Arrowroot is a surprisingly good plant-based source of iron, providing 2.2mg per 100g serving. Getting enough iron from your diet improves oxygen transport and blood flow.

The high folate content of arrowroot powder also produces new red blood cells and prevents anemia.

7. Strengthens Bones

Arrowroot is abundant in various bone-strengthening nutrients like magnesium, zinc, phosphorus and potassium.

Magnesium and phosphorus are both needed for building bone matrix and density. Arrowroot powder provides 25mg of magnesium per 100g serving.

The trace amounts of zinc and potassium help improve calcium absorption and retention too. This reduces bone loss over time.

Adding arrowroot powder to your meals can help meet your daily mineral needs for maintaining strong bones.

8. Reduces Urinary Tract Infections

The antiseptic properties of arrowroot may help prevent and treat urinary tract infections (UTIs).

Arrowroot possesses antimicrobial compounds that inhibit the growth of E.coli and other UTI-causing bacteria. This helps resolve infections and eases painful urination.

The powder may also help flush out toxins from the kidneys and keep the urinary system clean. Try adding a teaspoon of arrowroot powder to a glass of water and drinking it twice daily.

9. Soothes Skin Irritation

Arrowroot powder contains antioxidants and antimicrobial agents that help treat various skin ailments when applied topically.

It can be used to reduce acne scars and blemishes. The powder helps dry out pimples and accelerate healing.

Because of its soothing nature, arrowroot is also beneficial for relieving irritation from rashes, eczema and insect bites when used as a poultice.

Mix it with some coconut oil or Aloe vera gel and apply it on the affected area for relief.

10. Prevents Birth Defects

Arrowroot is an exceptional plant-based source of folate, providing 338mcg per 100g.

Folate is extremely important for pregnant women, as it plays a major role in the healthy growth and development of the fetus. It helps prevent neural tube defects like spina bifida in newborns.

Getting sufficient folate from arrowroot powder and other dietary sources is vital during pregnancy.

11. Strengthens Nails

The wide array of vitamins and minerals in arrowroot powder contribute to building strong, healthy nails.

Arrowroot is rich in zinc, potassium, magnesium, phosphorus and iron, which are all essential for proper nail growth and structure.

It also contains significant amounts of vitamin B7 or biotin, a nutrient that helps produce keratin. Keratin is required for toughening nails and preventing brittle nails that crack or split easily.

12. Provides Plant-Based Protein

Arrowroot powder contains 4.24g of plant-based protein per 100g serving. This protein offers all the essential amino acids needed for growth and repair.

This makes arrowroot a good vegan-friendly, gluten-free option to increase protein intake, especially for vegetarians and vegans.

The digestible protein in arrowroot powder prevents protein deficiency and maintains muscle mass.

13. Safe During Pregnancy

Arrowroot powder is considered quite safe to consume even during pregnancy and breastfeeding.

It contains various nutrients like B-vitamins, magnesium, zinc, iron and potassium that expectant mothers need in higher amounts. The folate in arrowroot is especially beneficial.

Arrowroot porridge or Arrowroot tea can be excellent nutrition sources for pregnant women. But moderation is key.

Of course, it's best to consult your gynecologist before adding arrowroot powder to your pregnancy diet.

Uses of Arrowroot Powder

Here are some easy ways to use arrowroot powder:

  • Use it to thicken soups, gravies, sauces, custards and pie fillings
  • Add it to smoothies or shakes for extra nutrition
  • Make arrowroot tea by adding 1-2 tsp powder to hot water
  • Use it to bread meats, fish or tofu before frying
  • Make facial masks by combining arrowroot with other natural ingredients
  • Sprinkle it on roasted veggies along with seasonings
  • Replace cornstarch or flour in baking recipes
  • Mix it into fruit juices and drink to ease digestive issues
  • Add it to homemade baby formula as a nutritional booster

Key Takeaway: Arrowroot powder can be easily incorporated into recipes, beverages and skincare regimes.

Substitutes for Arrowroot Powder

Some suitable substitutes if you don't have arrowroot powder on hand are:

  • Cornstarch - Use half the amount of arrowroot specified
  • Tapioca flour - Replace 1:1 ratio with arrowroot
  • Potato starch - Use a 1:2 ratio, potato starch: arrowroot
  • Rice flour - Use only 3/4 the amount of arrowroot
  • Sweet potato starch
  • Taro starch

But arrowroot works best in certain recipes, so try to keep some handy in your pantry.

Side Effects and Precautions

Arrowroot powder is considered very safe with no known side effects or drug interactions. But a few precautions need to be taken:

  • Excess consumption may cause digestive distress like bloating and flatulence.
  • People with food sensitivities must check for allergies before trying arrowroot.
  • Pregnant women should first consult their doctor before adding arrowroot powder to their diet.
  • Arrowroot-based supplements and products should be avoided.
  • Don't consume arrowroot water in large quantities.

Frequently Asked Questions (FAQs) About Arrowroot Powder

Does arrowroot powder have any side effects?

Arrowroot is well-tolerated by most people, and no adverse side effects are reported. But some people may experience gastrointestinal problems like bloating and diarrhea if very large amounts are consumed. Those with food sensitivities must check for allergies before trying arrowroot powder.

Can you replace all-purpose flour with arrowroot?

Yes, arrowroot powder can be substituted for regular all-purpose flour in many recipes like sauces, cookies, biscuits, batter coatings, etc. When replacing all-purpose flour, use twice the amount of arrowroot powder.

Is arrowroot better than cornstarch?

Both cornstarch and arrowroot work well as thickeners. But arrowroot produces clearer, shinier gels compared to cornstarch. Unlike cornstarch, it can withstand freezing temperatures without breaking down. Arrowroot is also gluten-free while cornstarch may contain traces of gluten protein.

What happens if you eat too much arrowroot?

Consuming very large amounts of arrowroot powder can overwhelm the digestive system and cause abdominal discomfort, bloating, flatulence and loose stools. Moderation is key when adding arrowroot powder to your diet.

Can arrowroot powder be consumed raw?

Yes, arrowroot powder can be consumed raw by adding it to smoothies, fruit juices or just mixing it in water. This allows you to get the maximum nutritional benefits. Some people may also eat the raw powder plain with a spoon, but it may be easier to consume when incorporated into recipes.


Arrowroot powder clearly emerges as an extremely versatile and healthy gluten-free ingredient you want to include in your pantry.

This nourishing powder is packed with vitamins, minerals and dietary fiber that offer a broad range of health gains - from stronger immunity and heart health to better digestive function and blood sugar control. It may also aid weight loss and prevent birth defects.

Arrowroot powder is very easy to use in cooking and goes well in both sweet and savory dishes. It can be effortlessly added to baked goods, meats, sauces, beverages and even DIY skincare.

Just be sure to introduce arrowroot into your diet gradually and drink plenty of fluids when consuming it. Avoid exceeding the recommended serving size to prevent digestive issues.

Overall, this gluten-free, GMO-free starch can be an amazing addition to any diet. So don't hesitate to incorporate some arrowroot powder into your meals and let your health flourish!

Key Takeaway: Arrowroot is a nourishing gluten-free powder with an impressive nutrient profile. It offers a wide range of benefits for digestion, immunity, heart health, weight control and more. Arrowroot powder is easy to add to recipes and beverages.

Sarah Cortez
Sarah Cortez

My name is Sarah and I'm a baker who loves trying out new recipes and flavor combinations. I decided to challenge myself to use a new spice or ingredient powder in my baking each week for a year. Some successes were the cardamom sugar cookies, vivid turmeric cake, and beetroot chocolate cupcakes. Failures included the bitter neem brownies and overwhelmingly hot ghost pepper snickerdoodles. Through this experience I've discovered amazing additions to spice up desserts while learning how to balance strong flavors. Follow my journey as I push the boundaries of baking with unique powders!

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