Introduction

Tamarind is a wondrous ingredient. In its original fruit form, it is high in antioxidants with amazing antiviral effects and many other benefits. Tamarind is used in dishes around the world. Tamarindus indica L, commonly known as tamarind, was mostly used as traditional medicine in tropical countries such as India, Bangladesh, Pakistan, and Nigeria. Traditionally, it is used as medicine for abdominal pain, wound healing, fever, constipation, inflammation, and many other things.¹

Being high in fibre, antioxidants, vitamins and minerals, tamarind can contribute to digestive wellness and prevent digestion issues.

Nutritional values

Overview

100g of tamarind contains:

• 239 kcal energy
• 2.8g protein
• 5.1g fibre
• 38.8g sugars
• 2.8mg iron
• 628 mg potassium

Nutrients contributing to digestive wellness

Fibre content

Tamarind is a great source of dietary fibre, providing ¼ of the recommended daily intake in a 100g portion. Fibre is the nutrient which bulks up your stool and flushes your system. It also contributes to regular bowel movements by acting as a mild laxative, which improves digestion.

Antioxidant effect

Tamarind seeds are packed with polyphenolic compounds such as uronic acid, xylose, and tartaric acid which all contribute to the anti-inflammatory properties induced by the fruit.² Antioxidants have been shown to be interlinked with inflammation and the gut microbiota.³ High levels of antioxidants reduce oxidative damage caused to your gastrointestinal tract, improving digestion.⁴

Vitamin C content

Tamarind is a good source of vitamin C. Vitamin C has been shown to restore gut function and antioxidant status,⁵ both of which improve your digestive health.

Mechanisms of digestive support

Promoting healthy gut bacteria

The bacteria in your gastrointestinal tract, more technically known as gut microbiota, reduce the amount of nutrients in your food that go to waste. These bacteria break down your food to get the best out of it. This is why they’re closely linked to digestive health.

A healthy gut is a healthy digestive system.

• Gut bacteria aid the digestion of dietary fibre, cellulose, and polyphenols⁶
• Your gut bacteria are influenced by what you eat, and fruit, vegetables and whole foods generally contain the ideal nutrients to fuel a balanced gut microbiome

It’s all well and good getting the nutrition and processing it for all the other parts of your body but what fuels your gut’s microorganisms? Well, these compounds are known as prebiotics.

• To reach the gut’s microorganisms, they need to avoid being digested to make their way to your colon
• Only then the microorganisms can process these to survive – so essentially, prebiotics make your gut bacteria happy!

Prebiotics properties

Tamarind seed polysaccharides (energy molecules) act as prebiotics to produce anti-inflammatory effects.⁷ By producing anti-inflammatory effects, this reduces stomach and gastrointestinal inflammation to improve digestive health.

Regulation of bowel movement

There is some evidence that healthy gut health contributes to normal bowel movement – that is not being constipated or having diarrhoea.⁸

Tamarind’s role in common digestive disorders

Irritable bowel syndrome (IBS)

You may or may not be completely familiar with irritable bowel syndrome. It is a chronic gastrointestinal disorder, where the functions of the system are impaired. It is identified by the following symptoms:

• stomach pain/ cramping – often worse after you eat and better after going to the toilet
• bloating
• constipation
• diarrhoea
• feeling sick
• tiredness

Xyloglucan, a protective mucosal agent, and derivative of the tamarind seed has been shown to restore mucosal intestinal barrier function. The benefits of this were shown for the treatment of acute diarrhoea in children and adults.⁹

Restoration in the original function of the intestinal barrier relieves symptoms that would have otherwise been caused by irritation.

Tamarind-based products and recipes

Overview of tamarind supplements

There are various brands of tamarind supplements available on the market currently, including those in capsule and extract form.

It is important to read and follow dosage instructions on the packaging to follow the recommended dietary allowance.

Incorporating tamarind into the diet

Beverages

Make these tamarind-infused drinks to relieve indigestion, constipation and cramps or to just give your digestive system a boost:

Simple tamarind juice

Ingredients:

• Sugar syrup or honey
• Tamarind
• Water
• Ice

Method:

• Wash tamarind
• In a pan, add two cups of water
• Add the tamarind and allow the water to boil
• Remove from flame and allow to cool
• Sieve the drink, keeping the water in a cup
• Add honey or sugar syrup to the water and mix thoroughly
• Add ice cubes and enjoy the drink chilled

Spiced tamarind with mint, coriander, ginger and chilli

Ingredients (serves 4):

• 50g coriander leaves (cilantro)
• 30g mint leaves
• 1.5cm raw ginger roughly chopped
• 2 tbsp tamarind paste (adjust to taste)
• 60g caster sugar
• 1 green chilli slit lengthwise
• Boondi (pre-made, shop-bought chickpea snack) for garnishing

Spice mix:

• ½ tsp cumin seeds
• 1 tsp black pepper
• ½ tsp fennel seeds
• ½ tsp black salt
• ½ tsp dried mango powder

Method:

1. Add the spice mix to a pestle and mortar and crush to a powder
2. Put the coriander, mint, ginger and tamarind paste in a blender with 4 tbsp of water. Blend to a smooth paste
3. In a large serving jug, combine the paste with sugar and 1.2 litres of water. Mix well and add the spice mix
4. Stir and add the green chilli
5. Chill in the fridge and allow the chilli to infuse
6. dd ice and serve in individual portions with the boondi(fried droplets made of chickpea flour) on top for decoration

Infused dishes

Mix up your favourite dishes with a hint of tamarind. Here are a few recipes to try:

Tamarind prawn curry

Ingredients:

• 1 tbsp vegetable oil
• 1 chopped onion
• 1 finely chopped red chilli
• 2 crushed garlic cloves
• 1 tbsp grated ginger
• 1 tsp turmeric
• 1 tsp cumin seeds
• 1 tsp ground coriander
• 400g cherry tomatoes
• 1-2 tbsp tamarind paste
• 250g raw king prawns
• 250g rice
• Handful of coriander leaves

Method:

1. Heat oil in a frying pan on medium and fry the onion until golden
2. Stir in chilli, garlic and ginger and dry for another minute before adding the spices
3. Add in the cherry tomatoes and rinse the can with a splash of water into the pan
4. Simmer for 5 minutes allowing the sauce to thicken and stir in the tamarind and prawns
5. Simmer for a further 2-3 minutes until the prawns are cooked
6. Serve on a bed of rice, garnishing with a few coriander leaves

Considerations and precautions

Allergy

It is important to introduce new foods carefully, monitoring any effect on health. Like most other foods, it is possible to be allergic to tamarind.

• Tamarind is in the same family of plants as peanuts, soya beans, lentils and other legumes
• Tamarind has been shown to contain chitinase proteins – these are prone to cause serious allergic reactions

The signs of general food allergy include:

• Sneezing or an itchy/ runny nose
• Stomach pain
• Feeling dizzy
• Coughing, breathlessness
• Swelling of the lips, face, or eyes

Symptoms of allergy can occur anywhere from straight after consuming the allergen to a few days following.

Moderation

Tamarind contains lots of sugar, therefore, it is important to consume it in moderation and as part of a balanced diet.

Interactions with medications

Tamarind has been found to potentially interact with medications including those which are:

• Antibiotic
• Antiplatelet
• Anti-inflammatory

Tamarind was found to significantly increase the bioavailability (strength) of aspirin after being consumed in an average meal. It is important to take this into consideration and any other medication which may be affected by consumption of tamarind products/ supplements.¹⁰

It is advised to seek professional advice regarding any interactions with medications alongside any suspected sensitivities or allergies.

Summary

Tamarind is a useful fruit when it comes to improving your digestive health.

• High fibre content contributes to regular bowel movements and improved digestion
• Containing antioxidants reduces digestion-related inflammation
• Prebiotics fuel gut microorganisms to carry out improved digestive functions

Including nutritious whole foods as part of a balanced diet and an active lifestyle is a holistic way to improve overall health and well-being. What works for one person doesn’t always work for another, and that’s okay!