Unlocking Triphala: The Super Herb for New Year Resolutions

New Year is once again upon us and although somewhat cliche, New Year resolutions are a great way to make changes, set intentions and goals. I’ve been considering my own goals and which herbs I could utilise to be in my support team along the way.

My peri-menopausal digestive system seems very sluggish, and yes i need to lose weight! Gut health is always on my mind as I try to cut processed foods as much as possible and cook most meals from scratch.

With all these aims in mind, I remembered the Ayurvedic supplement Triphala and decided it may fit the bill to be a key player in the ‘New Year, New Me’ event.

What is Triphala?

Triphala is a poly herbal formulation highly regarded in Ayurvedic medicine having been in use for over 1000 years. Ayurvedic is the traditional medical system of India and is also now a very prominent health system in neighbouring Sri Lanka.

Triphala translates from Sanskrit to ‘three fruits’, tri=three, and phala= fruits.

In Ayurvedic medicine Triphala is considered as a ‘tridoshic rayasana’ meaning it is suitable for people of all ages and constitutions and will promote longevity and rejuvenation in those that take it (1)

What are the three ingredients in Triphala?

Usually Triphala is made by combining equal amounts of the fruits of Embellica officinalis aka Indian Gooseberry, Terminalia bellerica or Bahera (amongst other names) and Terminalia chebula aka Myrobalan. This fruity combination tastes sweet, sour, pungent and bitter thus containing most flavours apart from salty. Triphala is astringent due to high tannin content, it contains gallic acid, ellagic acid and chebulinc acid all of which are potent antioxidants.

Triphala is rich in flavonoids including quercetin and luteolin, other constituents include-

Saponins
Anthraquinones
Fatty acids
Carbohydrates

What is Triphala Good for?

Triphala is associated with many heath benefits including- (1)

Digestive health
Gut health
Stress
Weight control
Blood sugar regulation
Cardiovascular health
Antimicrobial
Oral health
Anti-inflammatory

For the purposes of my own health goal I want to look at how Triphala may improve my digestion, gut health and chances of shedding some extra pounds.

Does Triphala Improve Digestion?

Improved digestion has long been associated with Triphala supplementation and this is due to it containing a rich array of vitamins and beneficial compounds (as mentioned above) that have antioxidant and anti-inflammatory effects. The overall action is thought to restore the epithelium lining of the digestive tract, repairing any damage which may result in a ‘leaky gut’. This combined with mild laxative action improve lower GI symptoms and can be a useful tool to use in conditions such as IBS in combination with probiotics. (2)

Is Triphala Good for Gut Health?

As discussed above, Triphala can help repair damage in the GI tract and this combined with probiotic supplementation can provide a real boost to gut function.

Prebiotic Function of Triphala

Constituents such as quercetin and gallic acid promote growth of the beneficial bacterial species in the gut including Bifobacteria and Lactobacillus whilst limiting the growth of harmful bacteria like Ecoli.

Triphala-derived polyphenols such as chebulinic acid can be transformed into metabolites which are anti-inflammatory compounds.

This prebiotic function of Triphala works well in conjunction with probiotic supplementation to enhance gut health.

Does Triphala make you Lose Weight?

Triphala has been traditionally been used for weight loss, the mechanisms by which it supports establishing and maintaining a healthy weight are through its action in the digestive system and to improve gut health.

Triphala has been found to perform well in clinical trials, the groups taking the supplement show improvements including – (3)

Reductions in cholesterol
Reduced body weight
Lowered BMI
Reduction in waist circumference

Further, larger scale trials are recommended to investigate the potential of Triphala as a weight loss supplement.

What is the Best Form of Triphala to take?

This depends on your preferences for taking medicines as Triphala can be found in the usual forms- liquid extracts, tinctures, tablets, capsules and powdered. The taste, as mentioned earlier, is a combination of sweet, sour, bitter and pungent with a very astringent quality. Of the flavour profile, I feel the sour/bitter/astringent dominates with very little sweetness- something worth bearing in mind.

Previously I have tried the tablet form, the particular tablets I purchased whilst in Sri Lanka were rather large and difficult to swallow, perhaps capsules are an easier prospect if you like to take supplements in this way.

Currently I am taking tincture before every meal and this way suits me, if you are interested in taking as a tincture I hope to have some available very soon so please subscribe for updates.

I have also tried the powdered form (of which I also have some available), this is a very versatile option as it can be added to other food/drink stuff as you might other herbal powders. My only warning is not to use too much at once as the flavour and astringency can dominate.

Triphala Smoothie

Ingredients

1 ripe banana

2 tbsps fresh or frozen berries (I used frozen strawberries and blueberries)

2-4 tsps Triphala powder

Cup of fruit juice (I chose pomegranate)

Honey or sugar to taste

Method

Add to a bowl or blender and blend together until smooth, add more liquid of necessary and sweeten to taste. Drink first thing in the morning.

I have just started with my Triphala and am hoping to see some improvements soon, Happy New Year!