Mikhail Pei
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Historically, arrowroot has been used for its medicinal properties. Most of its potential health benefits are linked to its starch content and composition.
Arrowroot powder comprises 32% resistant starch, which your body cannot digest. It forms a viscous gel when mixed with water and behaves like soluble fiber in your gut (2, 7).
Foods high in fiber and resistant starch slow your rate of digestion, giving you a prolonged feeling of fullness. In turn, this may regulate your appetite and lead to weight loss (7, 8, 9).
In a study in 20 adults, those who took supplements containing 1.5 ounces (48 grams) of resistant starch experienced a significantly lower calorie intake over the next 24 hours, compared with a control group (10).
Arrowroot’s protein content may aid feelings of fullness as well (11).
Arrowroot may help treat diarrhea both by firming stool and helping you rehydrate.
Severe diarrhea may lead to fluid loss, dehydration, and even death — especially in vulnerable populations, such as children (12).
In a monthlong study, 11 people with diarrhea who took 2 teaspoons (10 mg) of arrowroot powder 3 times daily experienced less diarrhea and abdominal pain (13).
Arrowroot’s high starch content may be responsible, as it helps increase stool consistency and size. In turn, this reduces the frequency of your evacuations.
It may also help your body rehydrate to make up for the related fluid loss.
An animal study determined that arrowroot water, which is made by boiling arrowroot powder, decreased the rate of cholera-induced diarrhea more effectively than a rehydration solution developed by the World Health Organization (WHO) (14, 15).
Still, more research is needed.
Arrowroot’s resistant starch content may stimulate your immune system.
In fact, this tuber is a potential source of prebiotics, which are a type of fiber that feeds your gut bacteria (7, 16, 17, 18).
Beneficial gut bacteria may boost your immune health, as they produce multiple vitamins and absorb key minerals that your immune system needs to function properly. What’s more, they may even influence how your body responds to many diseases (19, 20).
A 14-day study in rats fed arrowroot powder resulted in considerably increased blood levels of immunoglobulins G, A, and M, which are various antibodies that protect you from harmful microorganisms (16).
Test-tube studies have revealed similar results. That said, more human research is needed (16).
Like most tubers, arrowroot is naturally gluten-free. Its powder can be used as a substitute for wheat flour (2).
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