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Arrowroot

Also known as: Arrowroot, West Indian arrowroot, Obedience plant, Bermuda arrowroot, Araru, Ararao, Hulankeeriya, Garut, Ararut, *Maranta arundinacea*

Overview

Arrowroot is a plant-based starch derived from the rhizomes of *Maranta arundinacea*. It is traditionally utilized as a food ingredient and is recognized for its potential health benefits, particularly in treating gastrointestinal issues such as diarrhea and irritable bowel syndrome (IBS). Arrowroot contains a high starch content along with moderate protein levels and some dietary fiber. While some studies suggest its beneficial effects, the research is still in its infancy, characterized by limited high-quality clinical trials. Thus, while its use as a digestible food source is well established, further evidence is required to substantiate its health claims.

Benefits

The primary benefits of arrowroot include the potential management of diarrhea and symptoms of IBS, supported by some small-scale studies. While some evidence suggests that arrowroot has antioxidant, anti-inflammatory, and prebiotic properties, these claims primarily stem from in vitro or animal studies. Therefore, specific populations such as those with gastrointestinal disorders may benefit from arrowroot's qualities, although the strength of evidence remains low due to limited clinical studies. The overall effect sizes and clinical significance are not well-established, indicating the need for more comprehensive research to draw definitive conclusions.

How it works

Arrowroot functions primarily as a prebiotic fiber modulating gut microbiota and enhancing digestive health. It helps bulk up stools, potentially alleviating diarrhea and improving bowel regularity. Although its mechanism within biological pathways is not fully elucidated in humans, its easily digestible starch contributes to these digestive benefits, indicating a positive interaction with the gastrointestinal system.

Side effects

Arrowroot is generally regarded as safe for consumption in food amounts, but data regarding its safety in larger medicinal doses is limited. Some common side effects reported include constipation and stomach discomfort in certain individuals, while documented adverse effects are rare. No significant drug interactions have been noted, and there are no known contraindications. Caution should be exercised with high doses, particularly among pregnant and breastfeeding women, as comprehensive studies on safety in these populations are lacking.

Dosage

There is no established minimum effective dose for arrowroot. It's commonly used as a food ingredient, though specific medicinal dosages vary. Maximum safe doses remain undefined, but consumption with meals is recommended to aid digestion. Arrowroot is typically available in powder or flour forms, which are highly digestible, although absorption factors have not been extensively studied. No known cofactors are required for its efficacy.

FAQs

How can I use arrowroot in cooking?

Arrowroot can be used as a thickening agent in recipes or consumed as a dietary supplement to support digestive health.

Is arrowroot safe in large doses?

While generally safe, large doses of arrowroot may cause gastrointestinal side effects and should be approached with caution.

When is the best time to take arrowroot?

It is best consumed with meals to maximize digestion and absorption.

What benefits can I expect from arrowroot?

Arrowroot may help manage diarrhea and alleviate IBS symptoms, but individual results can vary.

Can arrowroot cure digestive issues?

Arrowroot is not a cure-all for digestive problems and should be utilized alongside other treatments as guided by a healthcare provider.

Research Sources

http://www.ifrj.upm.edu.my/29%20(06)%202022/02%20-%20IFRJ19814.R1%20(Review).pdf – This review discusses the health benefits of arrowroot, including its potential antioxidant and anti-inflammatory properties, while highlighting the need for further clinical trials.
https://pubmed.ncbi.nlm.nih.gov/10962623/ – This pilot study documented that arrowroot powder reduced diarrhea and eased abdominal pain in patients with IBS, indicating its potential usefulness for gastrointestinal disorders.
https://www.webmd.com/vitamins/ai/ingredientmono-283/arrowroot – WebMD provides an overview of arrowroot, including its uses, safety, and potential health benefits, emphasizing its role in digestive health.
https://pubmed.ncbi.nlm.nih.gov/32990365/ – A study showed that fermenting arrowroot flour with kefir improved its nutritional profile, suggesting enhanced health benefits when consumed as part of a balanced diet.
https://www.healthline.com/nutrition/what-is-arrowroot – This article outlines what arrowroot is, its uses in cooking, and its potential health benefits, including its role as a easily digestible starch.