Digestive Health Benefits: Exploring Amla's Wonders

Introduction

In Asian medicine, the abdomen is the seat of the soul, reflecting the importance placed on gut health. This concept is gaining traction in the Western world, where gut health is increasingly essential for overall well-being. Many people in Western countries suffer from poor gut health, evidenced by the high rates of functional and diagnosable gastrointestinal diseases. The World Health Organisation defines gut health as physical and mental wellness without gut complaints requiring medical care, disease risk factors, and any confirmed gut diseases.²

The gastrointestinal tract serves many vital roles beyond just processing food and absorbing nutrients and fluids. Research shows the gut communicates with digestive bacteria through their enzymes, regulates epithelial and immune functions central to overall health, and interacts with the brain via the vagus nerve and hormones - impacting energy levels, mood, and general well-being. The gut controls the whole-body health in these ways.²

The Indian gooseberry (Emblica officinalis) amla has a special significance in ancient Indian mythology as the first tree created in the universe. Amla fruits are edible and are primarily found in regions of India, Southeast Asia, China, Iran, and Pakistan.³ The fruits of this tree are round, fleshy, and ribbed with a yellowish-green. Amla offers a variety of health benefits due to its high nutritional profile.¹ In this article, let us explore how the current knowledge of amla improves our digestive health.

The benefits of amla

Amla plays a significant role in traditional Indian medicine, where it has a wide range of therapeutic purposes like:³ 

• reducing anxiety 
• alleviating burning sensations in the skin and eyes
• improving anaemic conditions
• supporting male reproductive health
• aiding digestion
• enhancing liver health
• enhancing the efficacy of the cardiovascular system

The Indian gooseberry is a rich source of vitamin C. It is second only to the Barbados cherry, which has the highest amount. Just 100 grams of fresh amla has a staggering vitamin C content equivalent to 20 whole oranges! But that's not all this mighty little fruit offers. Amla contains nutrients like amino acids, minerals, potent plant compounds such as polyphenols and tannins, and powerful antioxidants such as gallic acid and ascorbic acid.

Amla can combat so many different diseases and conditions- From diabetes and inflammatory issues to cardiovascular problems, acid reflux, asthma, skin disorders, and even obesity in animals and humans. Amla regulates blood sugar, reduces inflammation, lowers cholesterol and lipids, and provides robust antioxidant protection.

What makes amla stand out is its potential to lower blood sugar and lipid levels while exhibiting antimicrobial effects. This triple ability has earned amla a respected place in traditional medicine systems like Ayurveda, Traditional Chinese Medicine, and Tibetan medicine practices across Asia.

While amla offers medicinal benefits, it has culinary and cosmetic applications. However, due to its sour, astringent taste, fresh amla is rarely consumed directly and is more commonly processed into value-added products to harness its diverse advantages in various forms.^1,3

Amla and digestive health

Studies show amla's plant nutrients can protect the digestive organs. They can inhibit Helicobacter pylori bacteria that cause stomach ulcers, reduce acid secretion and ulcers in mice, provide protection to the liver in mice with fatty liver disease, reduce inflammation and improve cell health in the pancreas in mice with pancreatitis, and reduce colon damage in mice with colitis. A clinical trial also found that daily amla extract supplements reduced acid reflux symptoms in patients. This evidence supports the use of amla to promote digestive health across ancient medical systems.³

Usage of amla for digestive health

Amla, an Ayurvedic superfruit, should be consumed daily to boost immunity and overall health. With a unique blend of sour and astringent flavours, amla is rarely eaten raw. However, powders, juices, candies, pickles, and fruit preserves (murabba) provide a healthy way to satisfy sweet cravings.⁴

The soluble and insoluble fibre in amla aids healthy digestion and regularity by adding bulk to stools and facilitating bowel movements. Additionally, its remarkably high vitamin C content enhances the body's ability to absorb other essential nutrients more effectively. It makes amla particularly beneficial when combined with iron and mineral supplements, as vitamin C maximises the uptake of these micronutrients.⁵

In Ayurveda, amla balances all three doshas, making it a staple ingredient in many Ayurvedic formulations. This ancient fruit is known for promoting longevity, enhancing digestion, treating constipation, reducing fever, purifying blood, alleviating cough and asthma, strengthening the heart, benefiting eye health, stimulating hair growth, and enhancing intellect.

Eating the nutrients in the morning can enhance overall health. Below are five convenient ways to incorporate amla on an empty stomach in the morning routine:⁴

1. Amla juice is rich in antioxidants and nutrients. Its anti-inflammatory properties aid digestion throughout the day. Mix amla powder with water and drink it on an empty stomach
2. Amla powder - Dry amla at low temperatures and grind it to make a powder. One teaspoon of amla powder can be taken with honey or warm water on an empty stomach in the morning
3. Amla pickle - Mix amla pulp slices with mustard oil, salt, curry leaves, green chili, and cumin seeds. This pickle pairs well with bread and rice and aids digestion
4. Amla candies - Cut amla into pieces and dry them under the sun. Once dried, they can be stored and enjoyed as candies, providing a healthy alternative to sugar cravings
5. Amla murabba - A sweet dish made in jaggery syrup, murabba offers multiple health benefits. It aids digestion, provides essential minerals like chromium, zinc, copper, and iron, boosts immunity, helps with arthritis pain, and prevents constipation due to its high vitamin C content

Who should avoid amla: important precautions and considerations

While highly nutritious, amla may not be suitable for everyone due to its potent properties. Individuals should avoid or limit amla consumption to prevent exacerbating existing conditions. These include:

1. For those with hyperacidity or acid reflux, amla's high vitamin C content can increase acidity and irritate the stomach lining, especially on an empty stomach
2. People with bleeding or clotting disorders, as amla's antiplatelet effects, can inhibit normal blood clotting and increase bleeding risk
3. For Individuals scheduled for surgery, since amla may prolong bleeding and can lead to, surgical complications it is advised to stop amla intake at least 2 weeks before surgery
4. For people on diabetes medication, amla lowers blood sugar levels, close monitoring is needed to prevent hypoglycemic episodes when combined with anti-diabetic drugs
5. Pregnant or breastfeeding women, where excessive amla intake may cause dehydration, diarrhoea, and other complications, though the evidence is limited
6. For those with dry skin or dry scalp conditions like dandruff, amla compounds can potentially enhance dehydration and related symptoms

Summary

Amla (Indian gooseberry) has nutrients and health benefits valued in traditional Asian and Western medicine. It has vitamin C, amino acids, minerals, and strong antioxidants like gallic and ascorbic acid, and supports various body functions including digestion, liver health, and heart health. Studies have shown its ability to manage blood glucose levels, decrease inflammation, and provide antioxidant effects, making it useful for treating diabetes, inflammatory conditions, heart issues, indigestion, and skin problems. Amla helps protect the digestive organs by inhibiting harmful bacteria and reducing stomach ulcers and fatty liver disease.

Despite its numerous health benefits, people with high acidity, blood disorders, upcoming surgeries, or those taking anti-diabetic medication should be wary of consuming amla. Pregnant or breastfeeding women, as well as people with dry skin or scalp conditions, should consult a doctor before adding amla to their diet.

Though Amla shows promise based on current evidence, further research is needed to strengthen the claims with scientific backing. To fully unlock and harness the health-promoting potential of amla continued research is needed. It will deepen our understanding and maximise its health benefits through strategic application in dietary and therapeutic contexts.³