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Arrowroot Flour
Maranta arundinacea
Low FODMAP
Gluten Free
Grain Free
White, fine arrowroot flour powder

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2 tablespoons (16g) per serving

Safe Serving Size: Up to 4 tablespoons (32g) per serving

Active Compounds: Pure starch with minimal fermentable carbohydrates

Fermentation Level:
Very Low

Digestive Impact

Why it's problematic: Rarely problematic

Specific symptoms: Minimal to no digestive symptoms when consumed in recommended portions

Typical reaction time frame: Usually immediate if any reaction occurs

Individual variation: Very low variation between individuals

Safe Alternatives

cassava flour

Cassava flour

tapioca starch

Tapioca starch

potato starch

Potato starch

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Heat stable - maintains properties when cooked

Becomes clear when cooked, excellent thickener

Stacking Considerations

Avoid combining with:

  • xanthan gum
  • guar gum

Safe complementary foods: Can be safely combined with most low FODMAP ingredients

Reintroduction Guidelines
  1. Not typically needed for reintroduction as it's naturally low FODMAP
  2. Start with normal serving size of 2 tablespoons
  3. Can increase amount as needed for recipes

Signs of success: No digestive discomfort or symptoms after consumption

Hidden Sources

Common products containing garlic:

  • Gluten-free baked goods
  • Thickened sauces
  • Puddings
  • Pie fillings

Alternative names: Maranta, Obedience plant powder, West Indian arrowroot

Individual Variables

Factors affecting tolerance:

  • Overall digestive sensitivity
  • Total amount consumed
  • Combination with other thickeners

Tip: Start with recommended serving size and adjust based on individual tolerance