Whether you have loose stools, constipation, gas, or bloating, Triphala may be able to help.
Ginger ale. Pepto Bismol. Prunes. The BRAT diet. We've all got our go-to fixes when our digestive system gets out of whack. Whether you're suffering from the flu, constipation, or gas, there's an Ayurvedic remedy that can help you keep your (in)digestion under control: Triphala.
Please continue reading to learn more about the adaptogenic blend, how it benefits digestive health, and how to incorporate Triphala into your wellness routine.
What is Triphala?
Let's take a closer look
at that familiar prefix, 'tri.' Triphala is a mixture of three types of
fruits—amla, haritaki, and bibhitaki—usually in equal parts. The three fruits
are harvested, dried, and then ground into a powder or capsule.
"Grouping these
herbs together actually creates a synergistic effect," says Amanda A.
Kostro Miller, RD, LDN, who serves on the Smart Healthy Living advisory board:
"The herbs are more effective as a trio than they would be individually."
It may promote
intestinal health.
Triphala is a
cornerstone of gastrointestinal health and function in Ayurvedic medicine, and
it's also the adaptogen's most well-studied application. According to Lisa
Richards, CNC, nutritionist and founder of The Candida Diet, Triphala is
utilized for practically every digestive health condition, including
constipation, diarrhoea, cramps, gas, and other symptoms associated with IBS.
According to a 2018
study published in the journal of Chinese Medicine, there's reason to believe
this under-appreciated herb is a gut healer. Triphala, unlike pharmaceutical
laxatives, has been demonstrated to control the digestive system, with studies
noting that it can be used long-term with few adverse effects.
Triphala may have
antibacterial properties as well. "It limits the growth of dangerous germs
in the gut while supporting the health of helpful strains such as lactobacillus
and bifidobacteria species," says Dr Kelly Bay DC, CNS, CDN.
It has antioxidant and
anti-inflammatory properties.
The herb's advantages
don't end with your stomach. According to Dr Bay, Triphala is thought to help
with inflammation and immune health and have anti-cancer properties.
The high antioxidant concentration of Triphala is responsible for the majority of these advantages.
"These antioxidants protect the body from free radicals," says
Richards, "which are thought to damage our cells and leave us more
vulnerable to certain health issues like cancer."
Antioxidants have also
been shown to help the body fight inflammation, says Richards. According to
her, there's reason to believe that Triphala can help reduce the risk of
chronic inflammatory conditions. While more human research is needed, animal studies have shown that taking Triphala reduces the symptoms of arthritis,
which is an inflammatory condition.
It could help you
achieve your weight-loss goals.
Are you attempting to
lose weight? According to Miller, Triphala may be beneficial. While she thinks
additional research is needed, a 2017 review indicated that people who took a
daily dose of the super herb lost more weight than those who did not.
"Taking Triphala is by no means a substitute for a balanced diet that is
rich in fiber, probiotics, and whole foods that are rich in antioxidants,"
says the author.
Triphala's Possible Adverse Effects
According to Richards,
large doses of Triphala can aggravate digestive problems and cause diarrhoea
and cramping. If you're taking it for pain relief, you'll want to keep an eye
on how much you're taking.
Another thing to keep in
mind is that because Triphala is a herb, anyone pregnant, nursing, or taking
prescription medication should not take it before speaking to their health care
provider, she says. That's because Triphala may interfere with the
effectiveness of certain medications like antidepressants and blood thinners.
"It may also impair antibiotics, migraine treatments, antiarrhythmic
therapies, HIV medications, opioids, and more," Dr Boyle warns.
How to Buy Triphala and Use It
Triphala supplements are
available online and in most health food stores, usually in capsules, extracts,
or powder. Even though it isn't required, Richards recommends mixing the
powdered form with ghee, honey, or butter. And, ideally, take it between meals
on an empty stomach to maximize absorption.
There is no standardized
formula for Triphala, which means a wide range of dosing suggestions. So it's
best to follow the dosages/instructions listed on the supplement or work with a
herbalist or an Ayurvedic specialist. Dr Bay says, "The amount of Triphala
recommended depends on what it's being used for, and can range from 500
milligrams to 4 grams."
To assure the quality of
your Triphala, Dr Bay suggests purchasing it from a practitioner. According to
the National Centre for Complementary and Integrative Health, one out of every
four Ayurvedic supplements tested positive for heavy metals, including lead or
mercury.
Another option is to
purchase products that have been certified by a reputable third-party source,
such as the United States Department of Agriculture. Pharmacopeia, NSF
International, or ConsumerLab.com. As Dr Bay explains, "while
interventions like Triphala are natural, they nonetheless possess mechanisms
that must be evaluated." Meaning not all Triphala products are necessarily
beneficial for you.
Bottom Line: Should you try Triphala?
Each person's digestive tract is unique, so while Triphala may be the solution for some, it may not be for you—and it could even make your problems worse. Dr Bay advises speaking with a practitioner about your specific health issue and working with them to develop a tailored regimen tailored to your belly and your needs.