15 Interesting Benefits of Arrowroot

by John Staughton (BASc, BFA) last updated - Medically reviewed by Zemira Barnes (MS)

The most impressive health benefits of arrowroot might include its ability to promote growth and development, enhance digestion, boost metabolism, ease stomach issues, promote weight loss, prevent birth defects and treat urinary tract infections. Additionally, it may also boost oral, skin and hair health.

What is Arrowroot?

Arrowroot is not technically a plant in itself, but rather a type of powdery starch that can be readily obtained from the roots or rhizomes of the Marantaceae family of plants. This high nutrient density starch has been very valuable to a number of indigenous cultures dating back more than 7,000 years. [1]

Arrowroot powder, also known as arrowroot flour or arrowroot starch can be a healthier alternative to the common cooking ingredients for bread, pasta, and cakes. Generally, arrowroot flour may have been used as a replacement for corn-starch as a healthier alternative. It might also be gluten-free, which makes it all the more valuable today.

Close-up of raw arrowroots in the market

Arrowroots Photo Credit: Shutterstock

Nutrition Facts

Arrowroot, raw
Serving Size :
Water [g]80.75
Energy 65
Energy [kJ]271
Protein [g]4.24
Total lipid (fat) [g]0.2
Ash [g]1.42
Carbohydrate, by difference [g]13.39
Fiber, total dietary [g]1.3
Calcium, Ca [mg]6
Iron, Fe [mg]2.22
Magnesium, Mg [mg]25
Phosphorus, P [mg]98
Potassium, K [mg]454
Sodium, Na [mg]26
Zinc, Zn [mg]0.63
Copper, Cu [mg]0.12
Manganese, Mn [mg]0.17
Selenium, Se [µg]0.7
Vitamin C, total ascorbic acid [mg]1.9
Thiamin [mg]0.14
Riboflavin [mg]0.06
Niacin [mg]1.69
Pantothenic acid [mg]0.29
Vitamin B-6 [mg]0.27
Folate, total [µg]338
Folate, food [µg]338
Folate, DFE [µg]338
Vitamin A, RAE [µg]1
Carotene, beta [µg]11
Vitamin A, IU [IU]19
Fatty acids, total saturated [g]0.04
14:0 [g]0
16:0 [g]0.04
18:0 [g]0
Fatty acids, total monounsaturated [g]0
18:1 [g]0
Fatty acids, total polyunsaturated [g]0.09
18:2 [g]0.07
18:3 [g]0.02
Sources include : USDA [2]

Nutrition Facts

Arrowroot may be a rich source of carbohydrates, B vitamins, and minerals such as calcium, potassium, magnesium, sodium, and phosphorus. It may also have trace amounts of zinc and iron, as well as vitamin B1 and B6. Saturated and unsaturated fatty acids may also be found in it in negligible amounts. In addition, it contains fibers and some proteins and lipids too. [3]

Health Benefits of Arrowroot

Let’s take a more in-depth look at the many health benefits of arrowroot.

May Better Digestion

Arrowroot may contain high amounts of dietary fiber and can also help with diarrhea. Dietary fiber is one of the most important parts of our digestive process, as it may help move food through the bowels in an efficient manner, while also stimulating the uptake of nutrients. It may eliminate issues of constipation and diarrhea as well. Finally, dietary fiber might help clear out excess cholesterol, further promoting cardiovascular health. [4]

May Improve Heart Health

The significant levels of potassium found in arrowroot may mean that it can be a definite line of defense against heart-related issues. Potassium is a vasodilator, meaning that it relaxes the tension in the blood vessels and arteries, thereby lowering blood pressure and helping to maintain a healthy heart. Potassium might also be known as a cognitive enhancer, promoting the flow of oxygenated blood to the brain. [5] [6]

May Be Safe For Infants 

The starchy content and mild flavor of arrowroot may make it a safe ingredient in baby foods including teething cookies for babies. It may pose little to no risk of allergies and is ideally a gum-soothing food.

May Help Fight Salmonella Virus 

It may fight various foodborne pathogens such as salmonella virus, preparing the body’s defense system against various diseases and disorders. Researchers have demonstrated the antibacterial effect of the use of arrowroot tea extracts on soups. [7]

May Lower Birth Defects

One particular member of the B family of vitamins is folate, and it may be found in high levels within arrowroot. Studies have shown that folate is important for expecting mothers, as it might help prevent neural tube defects in their unborn child. Folate is also an important factor in DNA synthesis and healthy cell division, thereby promoting rapid healing and healthy growth.

May Reduce Stomach Concerns

Arrowroot is a gluten-free substance, making it very popular in recent years, as it may prevent the gastrointestinal discomfort, pain, and danger that those handling a gluten intolerance must face every day. [8]

May Provide Growth And Development

Arrowroot may have a good amount of protein present in it. By increasing our dietary intake of plant proteins, which are easier to process than animal proteins, we can guarantee healthy growth and development. [9]

May Assist In Weight Loss

Arrowroot might be extremely low in calories as compared to other starches like yams, potatoes or cassava. For this reason, people trying to remain on a diet may get complex carbohydrates and a wealth of nutrients, as well as a healthy dose of dietary fiber, which can eliminate the desire to snack between meals. Arrowroot may help you feel full and give you the minerals and vitamins your body needs. [10]

May Help In Skin Care

It might be a natural sweat-absorbent, therefore, used in cosmetics and powders. Its topical application also helps in curing blemishes, rashes, and other wounds.

May Treat Athlete’s Foot

Athlete’s foot is a common skin infection of the feet caused by fungus. You can use arrowroot powder to treat this infection by applying it to the affected area. The powder may have the ability to absorb moisture and sweat, which makes it difficult for the fungus to grow and spread.

May Help In Hair Care

Arrowroot powder may also be used as a dry shampoo by many. Its moisture-absorbing ability is useful in reducing the greasiness in hair.

May Treat Urinary Tract Infection

The anti-inflammatory properties of arrowroot may aid in curing bladder infections and urinary tract infections (UTIs). Doctors advise their intake to those women who face frequent infections.

May Boost Immunity

The essential minerals present in arrowroot may prove to be very good for fighting weakness, fatigue, and cognitive disorders. It also encourages oxygenation of your body’s organ systems and extremities, which can boost your energy levels.

May Improve Metabolism

The high concentration of vitamin B within arrowroot may make it an important enzymatic and metabolic substance. The B-vitamin family is very important in regulating processes throughout your body, from hormonal release to circadian rhythms, meaning that you never want a deficiency in that department! The rich source of calcium ash present in it may also be vital in maintaining the acid-alkali balance in the body. [11]

May Help Improve Oral Health

Arrowroot might be a popular traditional remedy for inflamed, painful gums, and sores in the mouth. It may help provide relief and soothing effect, thanks to its anti-inflammatory properties.

How to Buy & Store

  • Buying: Arrowroot is available as a powder in its standard form, and is commercially known as arrowroot flour. It turns translucent, odorless, and jelly-like when added to boiled water. When purchasing it from supermarkets ensure to check its authenticity as cheaper brands may adulterate it with substances like corn-starch, tapioca, potato powder, etc.
  • Storing: Do not refrigerate it. Store it in a cool and dry place, away from direct sunlight and moisture.


Arrowroot has been used traditionally for various medicinal, agricultural, and other applications:


  • Topical application of arrowroot powder may heal wounds from black spider and scorpion bites
  • The powder may have been used to treat the injury from poisoned arrows, hence, the name
  • Apply the powder in the affected area to seize gangrene
  • Directly apply arrowroot powder to the gums or mix it in juice or other beverages and drink it to get relief from mouth and gum pain

Agricultural Uses

  • The rhizome can be fertilized to form compost
  • Shoot tip and leaves are used as feed for chicken, pigs, and goats

Manufacturing Uses

  • Sauce thickener
  • Thickener in infants’ formula
  • Leaves can be used as biodegradable plates
  • Natural deodorant
  • Cosmetics
  • Replaces wheat in various gluten-free products

Serving Tips

You can eat it raw, roasted, boiled or stewed without losing the potency and nutrients. Here are a few quick serving tips:

  • Prepare crunchy fries by dipping potatoes in salt pepper and arrowroot powder and then fry them
  • It can be substituted for eggs as a binder
  • Use it as a food thickener for better consistency
  • Mix this flour to give better shapes to pastries, biscuits, and cookies

Word of Caution: Care should be taken when consuming arrowroot to alleviate diarrhea. Because excess intake or consuming along with other medicines may cause constipation. Other than that, there is no known danger or toxicity to arrowroot.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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