As a popular Ayurvedic supplement, triphala has long been used by those interested in complementary healing options. But in recent years, this herbal remedy has come further into the mainstream spotlight, with research suggesting it has the potential to help ease symptoms of IBS, such as gas and bloating.

So, what exactly is triphala? Pronounced tre-fi-la, it’s an ancient herbal remedy thought to have antioxidant, anti-inflammatory and antibacterial properties.

“Triphala translates from Sanskrit to mean ‘three fruits’,” explains Ayurvedic practitioner and author Claire Paphitis. “It’s a combination of three fruits that are indigenous to the Indian subcontinent, namely haritaki, amalaki and bibhitaki, and usually in a ratio of 1:1:1.”   

These three fruits are heralded by many as a good source of vitamin C and polyphenols, and according to Ayurveda, the fruits work together in a holistic way to support health and wellbeing.

“The fruits are dried and ground into a powder, and you can either take this as a capsule or, if you are working with an Ayurvedic practitioner, they will advise whether you should take in warm water, with honey or ghee,” adds Paphitis. “It’s worth noting that the vehicle with which many of these Ayurvedic herbs are taken is extremely important as it will allow the herbs to have a different effect.”   

Initial scientific research into triphala seems promising – although we should bear in mind that many of the studies into this remedy are small-scale and have used animal subjects, rather than humans.

Healthier gut microbiome

Essentially, its high antioxidant levels are thought to help promote a healthy digestive system and there is some evidence that it could support the growth of beneficial bacteria in our guts (such as bifidobacteria and lactobacillus) and inhibit the growth of bad bacteria. It’s also been shown to have slight laxative effects, which may help those dealing with constipation.   

IBS support

One research review (which basically summarises many different research studies available on a given topic) has concluded that triphala may have the potential to help ease IBS symptoms and could be a valuable addition to standard treatment.

Reduced risk of gum disease

And research suggests that triphala’s benefits aren’t limited to gut health either; some studies have found it can be used as an effective mouthwash to prevent plaque and gum disease, and one study on rats found it could reduce inflammation caused by arthritis.

On top of this, it may also have some stress-reducing properties. 

While the research does look positive in terms of triphala’s potential to help with digestion, some experts advise maintaining an air of caution.

Dr Megan Rossi is a global gut health expert and registered dietitian, and from her point of view, further research in humans needs to be taken to understand its specific benefits.

“Although it claims to prevent disease and treat a number of symptoms thanks to its high antioxidant levels, there is limited scientific evidence to back up these claims,” says Dr Rossi, who’s currently working with Imodium and Guts UK to promote their partnership and their Guts & Butts free on-demand exercise class.   

She’s also keen to point out that for some people, its effects could be less-than-desirable.

“There are four different subtypes of IBS based on stool consistency: constipation, diarrhoea, mixed and unspecified. Each subtype of IBS is managed differently in terms of diet, supplement and medication advice,” she explains. 

“Given triphala may have a laxative and gut-stimulating effect, it may actually exacerbate symptoms in those with diarrhoea-predominate IBS. Similarly other supplements such as psyllium husk has notably more scientific evidence behind it for treating constipation-predominant IBS, so I would recommend that instead.”

Paphitis agrees that as with any herbal supplement, getting expert advice is key.  

“I’m not a big believer in people self-medicating with these herbs as it can do more harm than good if you don’t know what you are doing,” she admits. “With triphala, although it has become popular to help aid normal bowel movements, its long-term use can be dehydrating for some, so it is always best to work with a qualified Ayurvedic practitioner to get advice on how best to use it.”

While triphala may be useful for certain IBS symptoms, as with anything health-related, you should always talk to a medical professional before taking anything new.   

Images: Getty