Is Arrowroot Gluten-Free?

From The New Day Notebook · Facts last checked October 21, 2026 · General information, not medical advice

Yes, arrowroot is naturally gluten-free. It is sold as a fine white powder and is a popular thickener for sauces, puddings, and pie fillings in gluten-free cooking.

While the arrowroot plant itself contains no gluten, the final product you buy can be exposed to gluten during processing or packaging. For this reason, it is important to check labels and understand how to shop for gluten-free arrowroot products.

Arrowroot and gluten at a glance

Why arrowroot is naturally gluten-free

Arrowroot comes from a plant, not from a gluten-containing grain like wheat, barley, or rye. The Celiac Disease Foundation includes arrowroot on its list of naturally gluten-free foods. The powder, sometimes called arrowroot starch or arrowroot flour, provides thickening power without adding gluten. This makes it a useful ingredient in many gluten-free recipes, where it can create smooth textures in everything from gravies to baked goods.

Where gluten can sneak in

The main risk for gluten in arrowroot products comes from cross-contact. This can happen if the arrowroot is grown, harvested, or processed in facilities that also handle wheat or other gluten-containing grains. Shared equipment like mills, packaging lines, or storage containers can introduce small amounts of gluten into an otherwise safe product.

Some products might also be blends, where arrowroot is mixed with other starches or flours. If any of these added ingredients contain gluten, the entire product will not be gluten-free. Always read the full ingredient list to ensure arrowroot is the only starch or that all ingredients are gluten-free.

Shopping, cooking and eating out

When buying arrowroot, look for packages explicitly labeled gluten-free. In the United States, a product with this label must legally contain less than 20 parts per million (ppm) of gluten, which is the standard set by the Food and Drug Administration. This certification indicates that the manufacturer has taken steps to prevent cross-contact.

At home, store your gluten-free arrowroot in a dedicated container to keep it separate from any gluten-containing flours in your pantry. Use clean, separate scoops and measuring cups to avoid cross-contact in your own kitchen.

When dining out, if a dish is thickened with arrowroot, you still need to ask questions. Inquire if the kitchen uses a certified gluten-free arrowroot product and what steps they take to prevent cross-contact with gluten during preparation.

When to loop in your doctor or dietitian

For people with celiac disease, a strict gluten-free diet is necessary for health. If you are just starting a gluten-free diet or have questions about managing your specific dietary needs, talk to your doctor or a registered dietitian. Do not begin a gluten-free diet before completing medical testing for celiac disease, as the tests require gluten to be present in your system for an accurate diagnosis.

• If you think gluten is making you unwell, ask about celiac disease testing before cutting gluten out: testing needs gluten in the diet
• If you have celiac disease and still have symptoms on a gluten-free diet
• If you are unsure whether oats, wheat starch or a specific ingredient suits you
• For help planning a gluten-free diet that still meets your nutrition needs

Sources

• Celiac Disease Foundation: Gluten-Free Foods
• U.S. Food and Drug Administration: Gluten-Free Labeling of Foods

Last checked October 21, 2026. Recipes and ingredients change: always read the current label.