Triphala, a cornerstone of traditional Ayurvedic medicine, is a polyherbal remedy composed of three dried fruits native to India: Amala (Emblica officinalis), Bibhitaki (Terminalia bellirica), and Haritaki (Terminalia chebula). Literally meaning "three fruits" in Sanskrit, Triphala has been used for over 1,000 years as a multi-purpose treatment for various ailments, ranging from digestive issues to dental cavities. It is also believed to promote longevity and overall health. This article explores the potential benefits of Triphala, particularly its role in weight management, digestive health, and overall well-being.
What is Triphala?
Triphala is a combination of the dried fruits of three plants native to India:
Amla (Emblica officinalis): Also known as Indian gooseberry, Amla has a sour, sharp taste and fibrous texture. It is highly nutritious and rich in vitamin C, amino acids, and minerals. Amla contains powerful plant compounds like phenols, tannins, phyllembelic acid, rutin, curcuminoids, and emblicol.
Bibhitaki (Terminalia bellirica): A large tree commonly found in Southeast Asia, Bibhitaki is high in gallic acid and ellagic acid, two phytochemicals known for their beneficial effects on blood sugar levels, insulin sensitivity, and body weight. One study showed that 500 mg of Terminalia bellirica substantially reduced uric acid levels in patients with gout.
Haritaki (Terminalia chebula): A medicinal tree that grows throughout the Middle East, India, China, and Thailand, Haritaki contains phytochemicals such as terpenes, polyphenols, anthocyanins, and flavonoids.
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In Ayurveda, which translates to "knowledge of life", the goal of this 3,000-year-old practice is to provide you with recommended lifestyle changes combined with natural therapies to restore the balance of your mind, body, and spirit. Ayurveda encourages multiple herb mixes like Triphala to treat a variety of different health issues and prevent chronic diseases. The combination of these components working together is said to be more effective than if taken separately.
Nutritional Profile of Triphala
A single teaspoon (2.8 grams) of Triphala powder contains approximately:
- Calories: 10
- Protein: 0 grams
- Fat: 0 grams
- Carbohydrates: 3 grams
- Fiber: 1 gram
- Sugar: 0 grams
Each of the three fruits in Triphala contributes essential nutrients:
- Amala: High in vitamin C, essential minerals, and amino acids, Amla also boasts antioxidants like phenols, tannins, and curcuminoids.
- Bibhitaki: Contains antioxidants such as ellagic acid, tannins, lignans, and flavones, which may improve blood sugar levels and insulin sensitivity, while also providing anti-inflammatory effects.
- Haritaki: A source of vitamins and minerals, including vitamin C, copper, iron, magnesium, and potassium. It also contains powerful antioxidants like polyphenols, terpenes, and anthocyanins.
Potential Health Benefits of Triphala
Triphala is promoted as a treatment for a number of common ailments and a way to prevent chronic disease. It has been touted for its ability to:
- Aid in digestion and weight loss
- Regulate blood sugar levels
- Reduce inflammation
- Preventing cancer
- Lower cholesterol
- Normalize blood pressure
- Inhibit HIV
- Reduce tumors
- Protect and improve liver function
While it may offer some health benefits, Triphala has not been thoroughly studied for every health condition Ayurveda uses it to treat.
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Anti-Inflammatory Properties
Triphala is rich in antioxidants, including flavonoids, polyphenols, saponins, and vitamin C. These antioxidants combat free radicals in the body, reducing inflammation and the risk of chronic diseases like diabetes and heart disease.
Potential Anti-Cancer Properties
Research suggests that Triphala may possess anti-cancer properties. Studies have indicated that it may help kill colon cancer cells and prostate cancer cells in test tubes. Researchers have suggested that triphala’s high levels of powerful antioxidants like gallic acid and polyphenols may be responsible for its cancer-fighting properties. However, more research is needed to determine its effectiveness and safety as a cancer treatment in humans.
Digestive Health Improvement
One of the oldest and most well-known uses for Triphala is as a natural treatment for constipation. Research indicates that it may be an effective alternative to over-the-counter laxatives. Studies have shown improvement in constipation symptoms and bowel movement consistency with Triphala supplementation. Digestion is one of the key elements that affect the way our body functions and looks. Since triphala influences digestion and helps achieve the perfect balance of the digestive tract, it takes us one step closer to a healthy body and our weight loss. Triphala strengthens and tones the colon tissue.
Weight Loss Aid
Some research suggests that Triphala may aid in weight loss. One study found that individuals who took a small dose of Triphala daily experienced greater weight reductions compared to those who took a placebo. A 2021 review indicates that the triphala formula they used was effective in reducing the blood lipid profile of the participants and their blood glucose. The BMI of the participants who received the triphala formula also decreased, with no side effects noted by the researchers.
Triphala helps in removing toxins from the body and boosts metabolism which is a direct pathway to a healthier, desirable body weight. Studies have also shown greater fat reduction, reductions in waist circumference and hip circumference in obese adults who consumed triphala in addition to a healthy diet and a good workout regime.
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Dental Health Protection
The anti-inflammatory and antimicrobial properties of Triphala's antioxidants can help prevent plaque formation on teeth, reducing the risk of cavities and gum disease. Studies have demonstrated that Triphala-containing mouthwash can reduce plaque buildup and gum inflammation.
Blood Sugar Regulation
Amala, one of Triphala's key ingredients, contains antioxidants that may offer antidiabetic effects, such as lowering blood sugar levels and treating nerve damage in individuals with type 2 diabetes. Other studies suggest that Triphala may help lower cholesterol and blood sugar levels in people with type 2 diabetes, but more research is needed.
Triphala and Ayurvedic Weight Loss
Ayurveda offers a holistic approach to natural weight balance by nurturing digestive health and supporting metabolic harmony. In the holistic science of Ayurveda, wellness is cultivated from the inside out. When digestion is out of sync, our bodies hold on to what no longer serves us, physically and energetically. Weight challenges, in this context, are not merely a numbers game. They are a sign that something deeper may need attention.
According to Ayurveda, the journey to sustainable weight balance begins with agni, the digestive fire. When agni is strong, digestion runs smoothly, nutrients are well-absorbed, and ama (toxins) are efficiently cleared. When agni is weak or irregular, accumulation follows: of undigested food, heaviness in the body, and emotional sluggishness. Supporting gut health is essential for mental clarity, mood stability, and metabolic health. This connection between the gut and the brain is especially important when addressing ayurvedic fat loss strategies. A nourished gut supports informed choices, reduced cravings, and a steadier emotional state. All are key pillars in natural weight balance.
Triphala is one of the most revered herbal blends in Ayurveda. Together, they work synergistically to support digestive regularity and gently clear ama. They are an ally that can help maintain the tone and integrity of the intestinal tract. Triphala is not a quick fix. Its strength lies in its subtlety. Over time, it may help the body better assimilate nutrients while supporting elimination. Those are two key elements in any ayurvedic weight loss journey.
Other herbs used in ayurvedic weight loss practices include:
- Guggul: Derived from the resin of the Commiphora mukul tree, Guggul is known in classical texts for its scraping properties (lekhana). It may help support the mobilization of stored fats and assist the body’s detoxification processes.
- Punarnava: Translates to “the one that rejuvenates,” supports kidney and urinary tract health. As a result, it may help the body manage water retention and bloating.
- Fenugreek (Methi): Rich in fiber, these seeds may help promote a feeling of satiety while also supporting stable blood sugar levels.
- Ginger: Stimulating agni and supporting efficient digestion. Its warming nature can help invigorate the digestive system, reduce stagnation, and support the healthy assimilation of food.
- Turmeric (Haridra): Stimulate agni, helping maintain efficient metabolism and prevent the build-up of ama. It also supports liver function, which is essential for processing and eliminating toxins from the body.
How to Use Triphala
Triphala can be purchased at health food stores and online in various forms, including capsules, powder, and liquid. For maximum absorption, it is suggested to take triphala between meals on an empty stomach. Recommended doses typically range from 500 milligrams (mg) to one gram per day.
The powdered version is commonly consumed mixed with warm water and honey, preferably before a meal. It can also be mixed with ghee, a type of clarified butter, and added to warm water for a soothing drink, or mixed with honey to form an edible paste.
It's best to start with a smaller dose and gradually increase to the recommended intake, as large doses can cause digestive symptoms like diarrhea.
Potential Side Effects and Precautions
While Triphala is generally considered safe, some individuals may experience side effects:
- Diarrhea and Abdominal Discomfort: Due to its natural laxative effects, Triphala may cause diarrhea and abdominal discomfort, especially in high doses. Consuming it on an empty stomach may increase the risk of stomach issues.
- Pregnancy and Breastfeeding: There are no scientific studies on the safety of Triphala use during pregnancy or breastfeeding. Therefore, it is not recommended for pregnant or lactating women.
- Medication Interactions: Triphala may interfere with certain medications, such as blood-thinning medications like Warfarin, potentially decreasing their effectiveness.
- Diabetes: Do not consume triphala without proper medical prescription if you’re diabetic
- Gastric Problems: Don’t take large doses of triphala if you’re already suffering from gastric problems because it may further aggravate your condition.
- Children: Do not administer any doses of triphala to children, especially excessive quantities for it may lead to loose motions or dehydration.
Because Triphala has three herbal ingredients, you should consult with your doctor before taking it or any supplement.