Terminalia chebula, dried fruit. Ayurveda’s “king of medicines” and one of the three fruits in triphala. Traditionally used for regular digestion and occasional constipation, with a small but growing body of human research behind it.
What the research supports
- Digestion: a 2024 placebo-controlled trial found a standardized extract made the gut microbiome more diverse and raised short-chain fatty acids over eight weeks.
- Occasional constipation: a mild laxative effect in animal studies and in a 2019 human trial, although response varies a lot from person to person.
- Oral health: small trials of haritaki mouthwash reduced plaque and gum inflammation.
- Antioxidant and anti-inflammatory claims: strong in the lab, not yet proven as benefits in people.
The dose that was actually studied
250 mg of standardized extract twice a day in the microbiome trial. Traditional powder doses run to a few grams. For liquid extracts, follow the label and start at the low end.
Who should not take it
- Anyone pregnant or breastfeeding.
- People on diabetes medication, unless supervised, because it may lower blood sugar.
- Anyone with surgery in the next two weeks, or with diarrhea or a diagnosed bowel condition.
Our take
A reasonable, gentle option for regularity, best paired with fiber and water. Read our full haritaki gut health guide for every study and the details.
Our pick
Hawaii Pharm Haritaki Alcohol-Free Liquid Extract: no alcohol, no added sugar, identity tested.
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