A gluten-free thickener can make or break your recipe—especially when you’re cooking for a grain-free, or low-histamine lifestyle. Whether you’re whipping up a gravy, thickening a sauce, or starting a roux, the thickener you choose has a direct impact on both flavor and your health.
For those navigating food sensitivities, gut issues, or chronic inflammation, not all thickeners are created equal. Some work well but can be inflammatory. Others are tolerated better but don’t always perform the same way. That’s why I created a quick comparison guide to help you choose the best thickener based on both function and compatibility with your dietary goals.
Why Thickener Choice Matters
Many people don’t realize that ingredients like wheat flour and refined starches don’t just thicken—they also influence gut health, inflammation, and even immune function. For instance:
- Gluten (in all-purpose flour) has been shown to cause intestinal permeability (leaky gut) in everyone, not just those with celiac disease. A leaky gut allows toxins, food particles, and bacteria to enter the bloodstream, triggering widespread inflammation and increasing the risk of autoimmune disease, allergies, and skin conditions.
- Cornstarch, while naturally gluten-free, is typically made from genetically modified corn unless specifically labeled organic. If you choose to use cornstarch, look for an organic, non-GMO variety to avoid glyphosate residue and other concerns.
Choosing the Right Gluten-Free Thickener: At-a-Glance
Here’s how arrowroot, cornstarch, and all-purpose flour compare based on common dietary needs and practical uses in the kitchen.
Pin this chart (just hover over the image to save it!) so you can refer back to it when cooking or modifying recipes!
Quick Takeaways
- Arrowroot is the most versatile gluten-free thickener for gut health, low-histamine, and Paleo cooking. It thickens beautifully, is naturally grain-free and gluten-free, and is gentle on the digestive system.
- Cornstarch can be a suitable gluten-free thickener but is best used in moderation. Choose organic to avoid GMOs and potential gut irritants. It’s effective in sauces and gravies but breaks down under prolonged heat.
- All-purpose flour, while functional in roux-based sauces, is not a good choice for anyone prioritizing gut or immune health. Its gluten content contributes to intestinal permeability and chronic inflammation—even in people without obvious symptoms.
Tips for Working with Alternative Thickeners
Switching from all-purpose flour to arrowroot or cornstarch is pretty easy but may take a bit of practice. Here are a few simple tips to help you succeed in the kitchen:
For both arrowroot and cornstarch, it’s best to create a slurry before adding them to hot liquids. Mix your thickener with a small amount of cool water, stock, or coconut aminos before whisking it into your dish. This prevents clumping and gives you better control over the consistency.
2. Start Small—You Can Always Add More
Arrowroot and cornstarch are more potent thickeners than flour. When substituting for flour in sauces or gravies, start with about half the amount called for and adjust as needed. A good starting point is 1 tablespoon of arrowroot or cornstarch per 1 cup of liquid. You can always whisk in more slurry if needed, but it’s hard to correct an over-thickened or gummy sauce.
3. Watch for Overuse with Arrowroot
While arrowroot creates a beautifully clear and glossy sauce, using too much can result in an unappealing, slimy or gelatinous texture—especially in acidic dishes or when reheated. If your sauce starts to look overly shiny or gooey, it’s a sign you’ve used a bit too much.
4. Avoid Boiling After Thickening
Both arrowroot and cornstarch can break down if boiled after thickening. Once the sauce reaches your desired consistency, reduce the heat to maintain texture and prevent separation.
What About Rice Flour—and Other Options?
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- Rice Flour: My husband sometimes uses rice flour as a gluten-free thickener in a pinch, and it works well in gravies and sauces. While not grain-free, rice flour is often tolerated by those with gut sensitivities and is less likely to irritate the gut than wheat flour. It can even be used in roux-based sauces, though the texture isn’t quite the same. Rice flour thickens reliably but may create a slightly grainier or chalkier consistency, especially if overcooked or used in large amounts. It’s a practical choice for everyday cooking, but not ideal for delicate reductions or glossy finishes.
→ Start with 1½ to 2 tablespoons per cup of liquid for gravies or sauces, whisked into a slurry before heating. - Potato Starch: Naturally gluten-free and grain-free, potato starch thickens quickly without altering the flavor, making it excellent for gravies, sauces, and some baking. However, it can degrade under high heat or prolonged boiling, and may not be well-tolerated on a low-histamine diet.
→ Use about 1 tablespoon per cup of liquid, adding it at the end of cooking to avoid breakdown. - Tapioca Starch: Made from cassava root, tapioca starch is gluten-free, grain-free favorite in Paleo cooking. It’s similar to arrowroot in some ways but tends to create a more elastic or chewy texture. It’s perfect for baked goods and puddings, but can become gummy in sauces—especially acidic ones.
→ Start with ½ to 1 tablespoon per cup of liquid, and use sparingly to prevent a sticky or stringy consistency.
- Rice Flour: My husband sometimes uses rice flour as a gluten-free thickener in a pinch, and it works well in gravies and sauces. While not grain-free, rice flour is often tolerated by those with gut sensitivities and is less likely to irritate the gut than wheat flour. It can even be used in roux-based sauces, though the texture isn’t quite the same. Rice flour thickens reliably but may create a slightly grainier or chalkier consistency, especially if overcooked or used in large amounts. It’s a practical choice for everyday cooking, but not ideal for delicate reductions or glossy finishes.
Want to Try These Thickeners in Real Recipes?
Check out this fast, easy, Gluten-Free Pepper Steak Recipe that’s also paleo, low-histamine, and soy-free.
(More coming soon—stay tuned!)
Final Thoughts
Choosing the right thickener is about more than just what works in a recipe—it’s about what works for your body. If you’re working to reduce inflammation, heal your gut, or navigate dietary sensitivities, switching from flour or conventional cornstarch to something like arrowroot is a small but powerful upgrade.
I’d Love to Hear From You!
Have you experimented with alternative thickeners like arrowroot or rice flour? Which ones work best for your gut or dietary needs? Drop a comment below—or share this post with a friend who’s navigating gluten-free or low-histamine cooking.
Love this visual guide? Save it for later!
Pin this infographic to your gut health or Paleo cooking board and refer back to it next time you’re thickening a sauce or gravy.
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