Whether you’re managing tummy trouble, feeling backed up, or just want to optimize the health of your gut, you may want to give Triphala a try. This traditional herbal remedy supports overall wellness but is particularly famous for promoting a healthy gut.
Revered as an all-around health tonic in Ayurveda, India’s system of traditional medicine, Triphala is a potent blend of three different herbs that supports digestion and fosters gut health in several ways.
If you’re looking for a safe, natural option to encourage healthy digestion and elimination and boost the health of your gut microbiome, Triphala should definitely be on your radar. Here’s what to know about this herbal powerhouse.
- ABOUT OUR EXPERTS: Sabrina Solt, N.D., is a naturopathic medical doctor and founder of Stem Cell Therapy Professionals. John Lowe, M.D., is a physician at Restore Care.
What Is Triphala?
Triphala is an Ayurvedic herbal blend made from the dried fruit of three different plants known to work synergistically to support digestion. For many Ayurvedic practitioners, it’s a go-to tool in their medicine cabinet.
“Triphala works as a gentle bowel regulator, helping to ease constipation, promote regularity, and support smooth digestion,” explains Sabrina Solt, N.D., a naturopathic medical doctor and founder of Stem Cell Therapy Professionals. “It’s best known for its ability to support digestion, detoxification, and overall gut health, making it a staple in holistic medicine for centuries.”
Triphala contains:
- Amalaki (Emblica officinalis, a.k.a. Indian gooseberry)
- Bibhitaki (Terminalia bellirica)
- Haritaki (Terminalia chebula)
Amalaki is high in vitamin C and antioxidants, while Bibhitaki is known as a detoxifier that helps get the bowels moving. Haritaki, known as “the king of medicines” in Ayurveda, rounds out the trio with soothing, digestion-moving, and gas-relieving properties.
In Ayurveda, Triphala is known as a rasayana. This means it promotes overall health and longevity, supporting tissue regeneration and detoxification. It’s also thought to act as a gentle gastrointestinal tonic that promotes healthy digestion, elimination, and the assimilation of nutrients. Triphala is also thought to offer benefits for all three Ayurvedic constitutional types, known as Vata, Pitta, and Kapha, making it a tridoshic herb.
“These three fruits work in synergy to promote digestion, cleanse the body, and support gut health,” says John Lowe, M.D., a physician at Restore Care. Triphala plays an essential role in the balance of the digestive system, natural detoxification processes, and regular bowel movements, he adds.
How Triphala Can Support Your Health
Triphala sounds like quite the trio, doesn’t it? Here’s more on how this dream team helps maintain a healthy gut.
1. Supports Healthy Gut Bacteria
Probiotics are live microorganisms that populate the gut, while prebiotics act as their food. “A healthy gut microbiome is vital for digestion, immunity, and even mental health,” says Lowe. “Triphala is prebiotic, meaning it encourages the growth of beneficial gut bacteria.”
Triphala also contains polyphenols that support beneficial gut bacteria like Bifidobacteria and Lactobacillus, plus tannins and chebulinic acid, antioxidants that help protect against stress in the gut. “Its [polyphenol] compounds may modulate the gut microbiota, supporting beneficial bacteria and suppressing pathogenic microbes,” Lowe notes.
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“Pairing Triphala with an anti-inflammatory diet that includes fermented foods as well as proper hydration can enhance its effects by supporting the overall microbiome,” Solt adds. “Stress management, regular movement, and avoiding processed foods also support overall gut health.”
2. Promotes Nutrient Absorption
When it comes to getting the most nutrition out of the food you eat, Triphala has you covered. Research suggests it promotes the secretion and inhibition of certain digestive enzymes, improving the body’s ability to process nutrients.
According to Ayurvedic medicine, Triphala helps eliminate toxins, known as ama, from the intestines and stokes the digestive fire, ensuring food is properly broken down and absorbed. By supporting healthy gut bacteria and working to restore the gut lining, it enhances nutrient absorption (and can be especially supportive for those with gastrointestinal health concerns).
3. Aids in Detoxification
Triphala’s antioxidant and stimulating properties help cleanse the digestive system without being overly harsh. It’s been found to support detoxification of the colon and aid in liver health, encouraging the efficient elimination of toxins from the body.
Triphala’s high vitamin C and polyphenol content work to neutralize free radicals, unstable atoms that can damage cells. This protects cells from oxidative stress and supports the body’s natural detoxification system.
4. Protects the Gut Lining
With powerful gastroprotective properties, Triphala can help support the healing of tissues in the gut. It promotes the restoration of the thin layer of tissue in the digestive tract known as the epithelium lining, ensuring better absorption of nutrients and elimination of waste. According to Lowe, Triphala does this, at least in part, thanks to its polyphenol content.
This herbal formula has also been shown to promote colon health.
5. Soothes Abdominal Discomfort
Triphala can offer aid for those experiencing bloating, gas, indigestion, hyperacidity, and more. Why? By relaxing the digestive muscles, balancing stomach acid production, and protecting the stomach’s mucosal lining, Lowe says.
6. Promotes Regularity
When it comes to promoting regular bowel movements, Triphala is a workhorse. “Triphala stimulates something called ‘peristalsis,’ which is the movement of the intestines that directly relates to how long it takes food to transit,” says Solt. “Faster transit time ultimately means less constipation and possible bloating.”
Should You Try Triphala?
As a tridoshic rasayana that’s gentle and mild, Triphala is suitable for most healthy people. “Triphala is a great tool as part of an overall approach to health, and has been safely used for years in Ayurveda,” says Solt.
Read More: How To Stoke Sluggish Digestion
If you experience occasional constipation or bloating or are looking to support the body’s detoxification system, Triphala is a good choice. (Not to mention, some research suggests it may also benefit blood sugar regulation and weight management.)
However, avoid triphala if you:
- are pregnant or breastfeeding
- have low blood pressure
- take blood thinners
- take drugs that are metabolized by CYP enzymes, like immunosuppressants, chemotherapeutics, and tricyclic antidepressants
- have a bleeding disorder
- are experiencing active diarrhea
If you have a sensitive digestive system, consult a doctor before taking Triphala. Of course, “it’s still important to take a holistic approach to figuring out the underlying cause of any gut concerns,” Solt says. So don’t consider Triphala a one-and-done solution for whatever you’re dealing with.
Tips For Adding Triphala Into Your Routine
1. Talk to Your Healthcare Provider
“When used appropriately, Triphala is non-habit forming, but excessive use may lead to dependence for bowel movements,” says Solt. “In rare cases, high doses could interfere with mineral absorption due to its tannin content.” If Triphala isn’t a great match for you, consider something like psyllium husk or magnesium to support bowel regularity instead, she suggests.
2. Find a Reputable Source
Make sure you purchase high-quality Triphala from a reputable retailer (like The Vitamin Shoppe!) and a trusted brand. An organic product is ideal, as it ensures your herbs are free from many pesticides and other chemicals. Organic India’s Organic Triphala is a long-beloved option.
3. Get Your Dose And Timing Right
Typical Triphala dose ranges from 500 to 1,500 milligrams daily, according to Solt. It can be taken in capsules, powder, or tea form. Lowe suggests starting with a lower dose and slowly increasing it to monitor your tolerance.
When it comes to timing, morning or nighttime are best. “Triphala is best consumed before bed or on an empty stomach in the morning for maximum digestive benefits,” Solt shares.
4. Experiment with What Works
Personalize your approach based on what works best for your schedule and palate. “It’s important to balance efficacy, convenience, and compliance to get full benefits,” says Solt.
Lowe agrees: “Triphala powder is the most efficient as it uses all-natural compounds in their purest form,” he says. “However, capsules and tablets can, however, make things easier, particularly if you are not a fan of the taste.” Bottom line? The best way to take Triphala is the way that works for you.