arrowroot flour
Additives & Leavening
Is arrowroot flour high in gos?
Find out whether arrowroot flour is high or low in gos, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare arrowroot flour across criteria
Sensitivity notes
Why gos food checker matters
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
- Canned and rinsed legumes are lower in GOS than dried
- Start with smaller portions and build up tolerance
- Some people find beano-type enzymes helpful
Triggers
Diets
Serving size, prep, and portion notes for arrowroot flour
Arrowroot is one of the very few pantry staples that comes back clean on every single trigger column: A for gluten, all four FODMAP groups, histamine and histamine liberation, salicylate, oxalate, nickel, sulfite, nitrite, glutamate, lactose, dairy protein and nightshade, with nothing borderline anywhere. It is a starch extracted from the rhizome of Maranta arundinacea, a tropical tuber rather than a grain, which is why it clears paleo and AIP protocols where cornstarch does not. As a thickener it behaves differently from cornstarch in ways worth knowing: it sets at a lower temperature, finishes glossy and transparent instead of cloudy, and freezes and thaws without weeping, but it thins out if you boil it hard and turns unpleasantly slippery in dairy sauces.
Watch for
Nothing is flagged. Every graded criterion comes back A, including the ones that catch most flours, so if a sauce thickened with arrowroot caused symptoms the trigger is far more likely to be the stock, the cream or the aromatics / Buy on the label if you are coeliac. The tuber has no gluten, but arrowroot is milled and packed alongside wheat in some facilities, and cheap tins are sometimes cut with tapioca or potato starch without a clear declaration / It cannot take a long boil. Add it as a slurry at the end and pull the pan off a rolling boil, because sustained heat breaks the gel and the sauce goes watery again on the plate / It does not get on with dairy. In milk or cream sauces arrowroot turns slimy and stringy, which is a technique mismatch rather than a reaction to the ingredient / It is nearly pure starch, so it contributes texture and effectively no fibre, protein or micronutrients. Treat it as a tool, not a nutrition addition
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GOS Guide
Everything you need to know about gos sensitivity and smart food choices.
Galacto-oligosaccharides (GOS) are carbohydrates found mainly in legumes and some vegetables. They're a FODMAP that can ferment in the gut, causing bloating and discomfort in sensitive people.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for GOS sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in gos and may trigger symptoms:
View full list
If you're sensitive to GOS, consider these strategies:
- 1Canned and rinsed legumes are lower in GOS than dried
- 2Start with smaller portions and build up tolerance
- 3Some people find beano-type enzymes helpful
- 4Firm tofu is lower in GOS than silken tofu
- 5Sprouted legumes may be better tolerated
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is arrowroot flour high in GOS?
GOS: low signal for most people.
Can I still eat arrowroot flour if I'm sensitive to GOS?
Usually fine in normal portions.
What else should I check?
Check Histamine, Histamine Liberators, and FODMAPs next for a fuller picture.