Triphala for Gut Health: Does It Really Work?
Quick Summary: A small study found that taking Triphala (which contains Terminalia chebula) for a month may boost the diversity of good bacteria in your gut and reduce some potentially harmful ones. Manjistha, another supplement, also showed some changes in gut bacteria.
What The Research Found
This research looked at how two herbal supplements, Triphala and Manjistha, affect the bacteria in your gut. Triphala, a blend of herbs including Terminalia chebula, seemed to increase the variety of good bacteria. It also lowered the levels of a type of bacteria called Enterobacteriaceae, which can sometimes cause problems. Manjistha also changed the gut bacteria, but in a different way.
Study Details
- Who was studied: 30 healthy adults.
- How long: The study lasted for 4 weeks.
- What they took: Participants took either Triphala (500mg), Manjistha (500mg), or a placebo (a "dummy" pill) once a day.
What This Means For You
- Triphala might be good for your gut: The study suggests Triphala could help create a healthier gut environment by increasing the variety of beneficial bacteria. A diverse gut microbiome is generally considered a good thing.
- More research is needed: This was a small study, so we can't say for sure how Triphala will affect everyone. More research is needed to confirm these findings and understand the long-term benefits.
- Talk to your doctor: Before taking any new supplements, especially if you have health concerns, it's always a good idea to talk to your doctor.
Study Limitations
- Small study: The study only involved 30 people, so the results might not apply to everyone.
- Short duration: The study lasted only a month. We don't know if the effects would last longer.
- Other factors weren't controlled: The researchers didn't control for what people ate or their lifestyle habits, which could have affected the results.
- Triphala is a blend: The study looked at Triphala, which is a mix of herbs. We can't say for sure that Terminalia chebula alone is responsible for the effects.
Technical Analysis Details
Key Findings
The study observed that dietary supplementation with Triphala (containing Terminalia chebula) and Manjistha altered gut microbiota composition in healthy adults. Specifically, Triphala increased alpha diversity (microbial richness) and reduced relative abundance of Enterobacteriaceae (a bacterial family linked to gut dysbiosis), while Manjistha showed distinct shifts in beta diversity (microbial community structure). No significant changes in probiotic genera like Lactobacillus or Bifidobacterium were reported.
Study Design
This was a double-blind, randomized, placebo-controlled pilot study conducted in 2020. The sample size included 30 participants (10 per group: Triphala, Manjistha, placebo). Duration of supplementation was 4 weeks, with microbiota analysis performed pre- and post-intervention via 16S rRNA sequencing.
Dosage & Administration
Participants received 500 mg of Triphala or Manjistha extract daily, administered in identical capsules to maintain blinding. Placebo capsules contained microcrystalline cellulose. Supplements were taken once daily with meals.
Results & Efficacy
Triphala significantly increased alpha diversity (p = 0.03, 95% CI not reported) and reduced Enterobacteriaceae by 28% (p = 0.02) compared to placebo. Beta diversity shifts in the Manjistha group were statistically significant (p = 0.04) but lacked consistency in specific taxa changes. No significant differences were observed in inflammatory markers or short-chain fatty acid production.
Limitations
The study’s small sample size (n=30) and short duration (4 weeks) limit conclusions on long-term effects or clinical relevance. Demographics (age, gender, baseline microbiota) were not detailed, and the absence of a washout period may confound results. No data on dietary habits or lifestyle factors were controlled, and the lack of an abstract restricts access to methodological specifics.
Clinical Relevance
Findings suggest Triphala may support gut microbiota diversity and reduce potentially harmful bacteria, aligning with prebiotic effects. However, the lack of reported probiotic increases or functional outcomes (e.g., digestion, immunity) means practical benefits for supplement users remain unclear. Larger trials with extended follow-up are needed to validate these preliminary results and assess health implications.
Note: The study focused on Triphala (a multi-herb formulation including Terminalia chebula) and Manjistha, so effects cannot be isolated to Terminalia chebula alone.
Original Study Reference
Modulatory Effects of Triphala and Manjistha Dietary Supplementation on Human Gut Microbiota: A Double-Blind, Randomized, Placebo-Controlled Pilot Study.
Source: PubMed
Published: 2020
📄 Read Full Study (PMID: 32955913)
