Triphala for Colon Health
Triphala For Colon Health
Constipation and improper elimination seem to be a common issue I see in many of my clients. As a result, many ask for a natural solution. Some may turn to ongoing magnesium supplementation; foods known to move the bowels, such as prunes; and herbs, such as cascara and senna.
Even though they are natural, it’s important to note that there are some potential harmful effects of using cascara and senna on an ongoing basis, as they do not address the cause of constipation. Considered “natural laxatives,” they can create dependence and disrupt peristalsis (the natural contractions of the bowel).
Instead, I often recommend an herbal formula that can be very helpful to relieve constipation and restore normal bowel function over time: Triphala.
This is an Ayurvedic formula made of three herbs: Amalaki (Emblica officinalis), Bibhitaki (Terminalia bellirica), and Haritaki (Terminalia chebula). High in vitamin C, linoleic oil, and other nutrients, Triphala offers nutritional benefits, as well as blood and liver cleansing actions. It contains some anthraquinones that help to stimulate bile flow and peristalsis.
There’s also plenty of scientific research and clinical reports demonstrating that Triphala is an effective blood purifier that stimulates bile secretion as it detoxifies the liver, helps digestion and assimilation, and significantly reduces serum cholesterol and lipid levels throughout the body. As a result, it is regarded as a kind of universal panacea and is one of the most commonly prescribed herbal formulas in India.
As always, addressing the root cause of improper elimination is first and foremost. I also usually recommend keeping the magnesium (glycenate or citrate) supplement. Most people are deficient in this very important mineral anyway, and this may be contributing to the problem. In fact lifestyle and diet can play big role in digestive health and proper elimination. (Learn more about the link between elimination and health here).
If constipation is a chronic issue for you, it might be the right time to address it as part of your overall health. Though there are variations in what is considered “normal” from person to person, it’s not a topic that that should be avoided. Maybe it’s time to discuss the best strategy for you with your a qualified healthcare practitioner knowledgeable in this area, like a nutritionist, Ayurvedic practitioner or acupuncturist.
Resources
- Gowda, D.V., G. Muguli, P.R. Rangesh, and R.D. Deshpande. “Phytochemical and Pharmacological Actions of Triphala: Ayurvedic Formulation – A Review.” International Journal of Pharmaceutical Sciences Review & Research 15, no. 2 (July/August 2012).
- Mukherjee, P.K., et al. “Clinical Study of ‘Triphala’ – A Well Known Phytomedicine from India.” Iranian Journal of Pharmacology & Therapeutics 5, no. 1 (January 2006). http://www.bioline.org.br/pdf?pt06008
- Svoboda, R. Prakriti: Your Ayurvedic Constitution. Lotus Press: 1998.
- Tierra, M. “The Wonders of Triphala: Ayurvedic Formula for Internal Purification.” Accessed February 17, 2015. http://www.planetherbs.com/specific-herbs/the-wonders-of-triphala.html
Homemade Kimchi Recipe
Homemade Kimchi Recipe
Kimchi (aka kimchee or gimchi) is a traditional fermented Korean main dish made of vegetables with a variety of seasonings. It is often described as spicy and sour- and it’s currently one of my favorite add ons to meals. Fermented foods and the good bacteria they contain have long been a mainstay for digestive health in many cultures and traditional diets. (You can learn more about the connection of gut health to overall health here).
There are hundreds of varieties of kimchi made from napa cabbage, radish, scallion, or cucumber as a main ingredient. In traditional preparation, kimchi is fermented in jars stored underground for months.
Kimchi Recipe- Making your own at home.
Ingredients:
- 1 daikon radish or a few red radishes, sliced into half moons
- 2 carrots, sliced into half moons
- 2 green tomatoes or tomatillos, chopped
- 1 medium onion (leeks, scallions, or shallots may be substituted, to taste)
- 6 cloves garlic, peeled and chopped
- 2 medium-size chile peppers (jalapeno for mild heat, habanero for more kick), chopped
- 3 tablespoons freshly grated ginger
- 1 tablespoon any brand Himalayan pink salt
Directions:
- Mix all ingredients in a large bowl. “Massage” the mixture with your hands, grabbing handfuls and squeezing repeatedly until vegetables are wilted and excess water is squeezed out.
- Spoon kimchi mixture into a quart-size jar with a wide mouth. Pack tightly, pressing hard until brine rises; the vegetables must be submerged to avoid mold forming. Loosely cover jar with a lid.
- Allow kimchi to ferment at room temperature for about a week. Each day, press the mixture down to keep vegetables submerged in the brine. The longer it ferments, the more sour it becomes.
- When kimchi has fermented to your taste, store in the refrigerator.
Try using turnips, okra, beans, eggplant, or other favorite vegetables that are in season. Enjoy!
Fermented Foods for Gut Health
Fermented Foods for Gut Health
Fermented foods may be setting trends on The Huffington Post and Mind Body Green, but these nutrient-potent foods have been around for thousands of years in cultures around the world, including Japanese, Chinese, Indian, and German cultures.
For people living without modern medicine and refrigeration, fermentation was a simple means of food preservation and a way to imbue foods with the health-enhancing properties of the live bacteria the gut needs to stay in balance. Fermented foods are a potent source of probiotics, which research has shown are essential to powering up the mucosal immune system in your digestive tract and producing antibodies to pathogens.
Incorporate more of these probiotic powerhouses into your diet is one important way of getting those healthy bacteria back into action in your gut.
Fermented Foods Short List
- Cultured Dairy: Yogurt, kefir, buttermilk, sour cream, some cheeses
- Veggies: Beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
- Condiments fermented at home or commercially: ketchup, relish, salsa, chutney
- Other: Miso, tempeh, tofu, soy sauce
Fermented Food Facts & Tips
- All fermented foods must be kept cool to maintain the live cultures.
- Food labels must be marked “fermented.”
- Fermented and “pasteurized” do not go together. Pasteurization kills live cultures.
- Pickled is not the same as fermented (unless indicated on the label). Pickled foods are soaked in vinegar or brine. This is how many traditionally fermented foods are manufactured these days, like pickles and sauerkraut.
- Choose organic, non-GMO items or locally farmed products. This is especially important in dairy and soy products.
- Unfortunately, if you’re sensitive or allergic to dairy, fermentation does not always make it safe for you to eat. Luckily there are many non-dairy alternatives like fermented coconut and soy products.
- Start with small servings of fermented foods, one to two times a day.
- Toss fermented veggies into salads; enjoy as a snack or as a side dish.
- Add a spoonful or two to your morning smoothie (e.g., beets, kefir).
Wondering if you still need to take a probiotic? Good question! Check out this blog from archives for my thoughts on that.
Resources
- Chilton, S., J. Burton, and G. Reid. “Inclusion of Fermented Foods in Food Guides Around the World.” Abstract. Nutrients 7, no. 1 (January 2015): 390-404. http://www.mdpi.com/2072-6643/7/1/390
- The Huffington Post. Headlines on fermented food trend. http://www.huffingtonpost.com/news/fermented-foods/
- Mercola, J. “Fermented Foods: How to ‘Culture’ Your Way to Good Health.” Accessed February 2015. http://articles.mercola.com/fermented-foods.aspx
- Rawlings, D. Fermented Foods for Health: Use the Power of Probiotic Foods to Improve Your Digestion, Strengthen Your Immunity, and Prevent Illness. Fair Winds Press: 2013.
- Schwenk, D. Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness. Hay House, Inc.: 2013.
- Williams, D. “Fermented Foods that Boost Digestive Health.” Reviewed February 6, 2014. http://www.drdavidwilliams.com/traditional-fermented-foods-examples/
What Your Poop Reveals About Your Health
One of the best clues about your digestive health is in your toilet.
Your poop reveals a lot about the health of your GI (gastrointestinal) tract, including your microbiome, food tolerance, and beyond! It can provide clues about seemingly unrelated symptoms like skin rashes, breakouts, headaches, and inflammation.
But let’s face it, talking about poop can definitely be awkward. Especially if there’s something “unusual” going on.
Unless you’re the parent of a toddler who has just mastered “going potty,” poop is probably not a hot topic in your household.
Poop tells a story
Did you know, that frequency aside, the composition of what you deposit into the toilet has important implications for health?
Features —such as the size, color, shape, odor, and consistency indicate how well the gastrointestinal (GI) tract is functioning. Those same features also provide clues about how your body is ready to resist threats of infection or even more serious diseases metabolic, autoimmune disease or digestive or malabsorption disorders.
To give you an idea of what healthy, normal stool looks like, check out the Bristol Stool Chart (borrowed form the Stanford Medicine Pediatric General Surgery site)
The "ideal" healthy Poo 💩
I describe the "perfect" poo (if such a thing exists) as a "sinking snake," which means:
- Smooth, snake skin-like exterior
- Not too hard that it can't bend
- Not so soft that it falls apart
- Sinks to the bottom of the bowel, doesn't float
Ideally on the Bristol chart, we're looking for a four: consistency that is not too hard, not too soft, and mostly solid.
As opposed to lumpy, pellet-like, or liquid. Normal stool color is in the light-to-medium brown range and is not offensively odorous. Also, bowel movements (BMs) should pass easily from your body to the toilet, without strain or significant effort.
Five BMs that Require Medical Attention 🚩
Unless you are aware of dietary changes or a medication that could produce the following types of stool, it’s advisable to seek medical attention if you observe the following changes in BMs.
- Stool that is hard to pass, requires straining, or is accompanied by abdominal pain.
- Black, tarry stool might indicate infection or GI bleeding, while bright red stool could indicate infection and/or bleeding in the GI tract or anus. Seek immediate medical attention.
- White, pale, or grey stool could indicate problems with the liver, bile ducts, or pancreas.
- Yellow stool could indicate serious infection or gallbladder problems.
- Mucus in the stool can indicate inflammation, infection, or even cancer.
How Often Should You Go? 🚽
How frequently you have a BM is important, too.
The Rome IV criteria provide a standardized definition for functional constipation. Updated in 2016, these are the most current guidelines for diagnosing functional constipation. They define functional constipation as the presence of at least two of the following symptoms for the past three months, with symptom onset at least six months prior to diagnosis:
- Straining during more than 25% of defecations
- Lumpy or hard stools (Bristol Stool Form Scale types 1–2) in more than 25% of defecations
- Sensation of incomplete evacuation in more than 25% of defecations
- Sensation of anorectal obstruction or blockage in more than 25% of defecations
- Manual maneuvers to facilitate defecation (e.g., digital evacuation, support of the pelvic floor) in more than 25% of defecations
- Fewer than three spontaneous bowel movements per week
It's important to note that while these criteria help in diagnosing functional constipation, having fewer than three bowel movements per week is considered a potential indicator of constipation.
However, although the ideal frequency of bowel movements can vary among individuals for various reasons, many health professionals consider daily bowel movements to be the optimal goal. Regardless of frequency, stools should pass without straining or discomfort.
Keep in mind, your bowel habits can vary based on factors like your diet, hydration, stress levels, sleep, exercise, hormonal changes, travel, medications, or supplements. Even environmental toxins (like nicotine or industrial pollutants) can throw things off.
If you’re not going daily—or if you’re straining or experiencing discomfort—it’s worth taking a closer look to understand what’s impacting your gut health.
How Low Should You Go?
The position you use when you go to the bathroom actually matters more than most people realize. Research shows that sitting to poop—like we do with modern toilets—can put unnecessary strain on the GI tract. In fact, some scientists suggest this sitting position might even contribute to issues like colon and pelvic floor problems over time.
Before our modern "throne," people would squat over the ground or use pit-style toilets, which were common in many cultures and seen in some traditional homes. This natural squatting position aligns the body for easier elimination, giving the intestinal muscles and organs the mobility they need. In contrast, sitting at a 90-degree angle on a standard toilet creates more resistance, which can lead to straining and increased pressure on the rectum.
Another important thing to keep in mind: Avoid sitting on the toilet for too long. Whether it’s scrolling on your phone or just waiting it out, staying there unnecessarily can lead to increased pressure on the rectum and pelvic muscles, raising the risk of hemorrhoids and other serious complications.
For most people, making small adjustments—like elevating your feet with a Squatty Potty—can make a noticeable difference. It’s a simple change that’s especially helpful for older adults, people with limited mobility, or anyone dealing with chronic constipation.
Six strategies for Smooth Moves
Addressing constipation sometimes take sometimes comes down to addressing some basics. Here’s a checklist to get you started:
- Hydrate Smarter: Start your day with a glass of water, and consider adding a pinch of sea salt to help your body absorb and use water more effectively; Adding digestive bitters or teas to your water can also help support better digestion and motility.
- Eat the Rainbow: Prioritize colorful fruits and vegetables to nourish your gut microbiome and give your body the fiber and nutrient variety it needs to maximize digestive function. You can learn more about this Rainbow philosophy HERE.
- Incorporate Smart Fibers: Include more fiber into your diet is a good start, but focusing on motility-supporting foods like prunes, chia seeds, flaxseeds, and sources of resistant starch like rice, banana, and potatoes can be very effective.
- Focus on Magnesium: Magnesium citrate can help soften stools and support motility. Start with 200–400 mg in the evening, adjusting as needed.
- Move Your Body: Daily movement—like a post-meal walk—helps stimulate digestion and keep things moving.
- consider adding Pre- and probiotics: Prebiotics fiber supplements (natural, not synthetic fibers) feed the beneficial bacteria in your gut, while probiotic supplements (also found in fermented foods like kefir, kimchi, and sauerkraut) help replenish your microbiome.
Common Misconceptions About Constipation
Let’s clear up some common myths:
- “If I’m going three times a week, I’m fine.” While three BMs per week is the clinical minimum, daily is the ideal for most people. Regularity matters for nutrient absorption and detoxification.
- “It’s just my diet.” While diet is a big piece of the puzzle, factors like stress, sleep, hydration, and gut motility are just as important. Addressing digestion holistically is key.
- “This is just how my body works.” Chronic constipation is not something to ignore—it’s a signal of deeper imbalances that can and should be addressed.
- “Probiotics will fix everything.” Probiotics are helpful for many people, but they’re not a one-size-fits-all solution. The right approach depends on your unique gut health needs and should be supplemental to a foundational healthy diet and lifestyle.
The "Bottom" Line
Your gut doesn’t just handle digestion—it lays the foundation for health. Supporting it is one of the simplest, most impactful ways to improve how you feel day to day. Small changes, like adding magnesium, eating a more colorful diet, or being mindful of hydration, can create a solid base for transformation.
If you’ve tried the basic and are still struggling with digestion or unsure where to start, you don’t have to figure it out alone. I’m here to help you connect the dots, uncover root causes, and create a personalized plan to get you feeling your best.
Need a little help in this department? Contact me for information about a consultation today.
References:
- Sikirov, D. “Comparison of Straining During Defecation in Three Positions: Results and Implications for Human Health.” Abstract. Digestive Diseases and Sciences 48, no. 7 (July 2003): 1201-5. http://www.ncbi.nlm.nih.gov/pubmed/12870773
- Gupta VK, Kim M, Bakshi U, et al. A predictive index for health status using species-level gut microbiome profiling. Nat Commun. 2020;11.
- Vandeputte D, Falony G, Vieira-Silva S, et al. Stool consistency is strongly associated with gut microbiota richness and composition, enterotypes and bacterial growth rates. Gut. 2015;65(1):57-62.
- Saad R, Rao SS, Koch K, et al. Do stool form and frequency correlate with whole-gut and colonic transit? Results from a multicenter study in constipated individuals and healthy controls. Am J Gastroenterol. 2010;105(2):403-411.
- Falony G, Joossens M, Vieira-Silva S, et al. Population-level analysis of gut microbiome variation. Science. 2016;352(6285):560-564.
- Wang L, Alammar N, Singh R, et al. Gut microbial dysbiosis in the irritable bowel syndrome: A systematic review and meta-analysis of case-control studies. J Acad Nutr Diet. 2020;120(4):649-666.
- Takagi T, Naito Y, Inoue R, et al. Differences in gut microbiota associated with age, sex, and stool consistency in healthy Japanese subjects. J Gastroenterol. 2018;54(1):53-63.
- Chang D, Gupta VK, Hur B, et al. Gut Microbiome Wellness Index 2 for Enhanced Health Status Prediction from Gut Microbiome Taxonomic Profiles. bioRxiv. 2023.