Who Should Avoid Amla? 7 Groups to Watch Out For, Plus Benefits, Side Effects and How Much to Eat
Amla is rich in vitamin C, but people with a cold, weak stomach or who take certain medications should be careful.
Amla goes by many names. In Chinese it is called youganguo or yuganzi; in English it is also known as Indian gooseberry, and its scientific name is Phyllanthus emblica. It tastes sour and astringent at first, then leaves a sweet aftertaste. It is high in vitamin C and has a long history of use in both Traditional Chinese Medicine and Ayurveda, India’s traditional medicine.
However, amla is cooling and sour by nature, so it isn’t right for everyone. This article first answers the most common question, “Who should avoid amla?”, and then covers side effects, whether people with diabetes can eat it, its benefits and how to eat it properly.
Key Takeaways
- Who should be careful: people with a cold, weak digestive system; those with stomach ulcers or excess stomach acid; people taking blood thinners or blood sugar-lowering medication; people before or after surgery; pregnant and breastfeeding women; and people with G6PD deficiency.
- Common side effects: diarrhea, stomach discomfort and sensitive teeth, mostly linked to eating too much or eating it on an empty stomach.
- How to eat it: after meals; about 1–3 fresh fruits a day, or about 1–3 grams of powder a day.
Who Should Avoid Amla? 7 Groups to Watch Out For
For most healthy adults, eating a moderate amount of amla is safe. But the following 7 groups should avoid it or check with their doctor first.
1. People With a Cold, Weak Digestive System Who Get Diarrhea Easily
In TCM, amla is considered cooling, sour and astringent. People who often feel cold, have cold hands and feet, or get diarrhea after cold foods may develop abdominal pain or diarrhea if they eat too much. Eat small amounts after meals, or switch to warm amla tea.
2. People With Stomach Ulcers, Excess Stomach Acid or Acid Reflux
Amla is highly acidic. Eating it on an empty stomach or in large amounts may irritate the stomach lining and make heartburn and stomach pain worse. It’s best to avoid it during flare-ups.
3. People Taking Anticoagulant or Antiplatelet Medication
Human studies have found that amla extract can inhibit platelet aggregation. Taking it with drugs such as warfarin, aspirin or clopidogrel (Plavix) may increase the risk of bleeding, such as bruising or bleeding gums. If you take these medications, ask your doctor first.
4. People Taking Blood Sugar-Lowering Medication or Insulin
Amla may help lower blood sugar, so when combined with diabetes medication, blood sugar could drop too low. Take it at least 1 hour apart from your medication, monitor your blood sugar regularly, and ask your doctor to adjust your dose if needed.
5. People Before or After Surgery
Because amla may affect blood clotting, it’s generally recommended to stop amla supplements two weeks before surgery and resume them after surgery as your doctor advises.
6. Pregnant and Breastfeeding Women
Eating a few fresh amla fruits occasionally as part of your diet is usually fine. However, there is a lack of safety research on concentrated amla extracts, powders and supplements during pregnancy and breastfeeding, so it’s best to avoid them.
7. People With G6PD Deficiency (Favism)
For people with G6PD deficiency, high doses of vitamin C may trigger hemolysis. Amla is very high in vitamin C, so it’s especially important to avoid large amounts of concentrated products.
What Are the Side Effects of Amla?
Side effects of amla are mostly mild and usually linked to eating too much, eating it on an empty stomach, or combining it with medication.
| Side effect | Possible cause | How to avoid it |
|---|---|---|
| Diarrhea, abdominal pain | Cooling nature; fruit acids and fiber stimulate the intestines | Eat less; eat after meals |
| Heartburn, stomach discomfort | High acidity | Don’t eat on an empty stomach |
| Constipation | The astringent taste comes from tannins, which have a binding effect | Drink more water |
| Sensitive teeth | Fruit acids in contact with teeth | Rinse your mouth with water afterward |
| Low blood sugar | Combined with blood sugar-lowering drugs | Space doses apart; monitor blood sugar |
| Easy bruising, bleeding | Combined with blood thinners | Ask your doctor first |
Also note that store-bought pickled amla and candied amla often contain a lot of added sugar and salt. If your blood sugar or blood pressure runs high, choose fresh fruit or unsweetened products instead.
Can People With Diabetes Eat Amla?
Yes, in moderation. Small human studies show that amla has positive effects on blood sugar and blood lipids, but it cannot replace medication, and people taking medication should watch for low blood sugar.
What the Research Says
- Blood sugar: In a 2011 study published in the International Journal of Food Sciences and Nutrition, people with type 2 diabetes took 1–3 grams of amla powder daily for 21 days. Their fasting blood sugar, post-meal blood sugar, total cholesterol and triglycerides were all lower than before the study.
- Blood lipids: In a 2019 multicenter, randomized, double-blind, placebo-controlled trial, people with dyslipidemia took 500 mg of amla extract twice daily for 12 weeks. Their total cholesterol, LDL cholesterol and triglycerides fell significantly compared with the placebo group.
These studies were small and short, and larger studies are still needed to confirm the results.
How People With Diabetes Can Eat Amla
- Choose fresh fruit or unsweetened powder or tea, and avoid candied amla and sweetened juices.
- Take it at least 1 hour apart from blood sugar-lowering medication.
- Check your blood sugar more often during the first few weeks. If it runs low, ask your doctor to adjust your medication.
Want a Consistent Way to Get Amla?
Fresh amla is seasonal and very sour and astringent, so it isn’t easy to eat every day. Herbtail GlucoMetabol uses amla as its “sovereign” (lead) herb, combined with wild bitter melon, bitter melon peptide, triphala and C3 curcumin, with Indian ginseng (ashwagandha) and fenugreek as “minister” herbs. It is a vegan formula designed according to the TCM principle of sovereign, minister, assistant and envoy herbs. A fixed daily serving makes it suitable for people who want a steady intake but don’t enjoy the sour, astringent taste. If you take blood sugar-lowering or anticoagulant medication, ask your doctor first.
Benefits of Amla: What Does the Research Say?
The benefits of amla with the most human research support are for blood lipids, blood sugar and antioxidant activity. Claims about liver protection, antibacterial and anticancer effects are mostly still at the animal or cell study stage.
The TCM Perspective
The Pharmacopoeia of the People’s Republic of China lists amla (yuganzi) as sweet, sour and astringent in taste, cooling in nature, and entering the lung and stomach meridians. Its traditional functions are to clear heat and cool the blood, aid digestion and strengthen the stomach, and promote fluids to relieve coughing. It has traditionally been used for dry mouth, cough, sore throat and indigestion.
Nutritional Content
Amla is among the fruits highest in vitamin C, with commonly cited values of several hundred milligrams per 100 grams, though this varies widely by variety, growing region and storage method. It also contains dietary fiber and polyphenols such as ellagitannins and gallic acid, which are the main sources of its antioxidant activity.
Supported by Human Studies
- Blood lipids: Randomized controlled trials show it can lower total cholesterol, LDL cholesterol and triglycerides (see above).
- Blood sugar: Small human studies observed lower fasting and post-meal blood sugar.
- Antioxidant activity: In studies of people with diabetes, amla extract lowered markers of oxidative stress.
Preliminary Research (Animal or Cell Studies)
- Liver protection
- Antibacterial and anti-inflammatory effects
- Inhibition of cancer cells
These results are promising, but they cannot yet be directly applied to humans.
Amla Tea, Amla Powder and Amla Juice: What’s the Difference?
Fresh fruit offers the most complete nutrition, powder is the easiest to measure, and amla tea is the gentlest on the stomach.
| Form | Features | Best for | Notes |
|---|---|---|---|
| Fresh fruit | Most complete nutrition and most fiber | People with good digestion | Sour and astringent; don’t eat too much at once |
| Amla juice | Easy to drink | People who want a quick boost | Store-bought versions often have added sugar; less fiber |
| Amla tea | Gentle; can be drunk hot | People with a cold, weak stomach or who dislike sour flavors | Vitamin C is lost with heat |
| Amla powder | Easy to measure; the form most often used in research | People who want a steady intake | Choose products with no added sugar |
| Capsule supplements | Fixed dose, no sour taste | People who don’t like the taste | Check ingredients and dosage carefully |
How Should You Eat Amla, and How Much Per Day?
Most adults can eat 1–3 fresh amla fruits or 1–3 grams of amla powder a day. Eating it after meals is gentlest on the stomach.
- Amount: 1–3 fresh fruits a day, or about 1–3 grams of powder a day, which is also the range used in human studies; for supplements, follow the label.
- Timing: after meals; not recommended on an empty stomach.
- How to eat it: eat it whole (chew slowly to enjoy the sweet aftertaste), blend it with the pulp into juice, steep dried slices in hot tea, or mix the powder with warm water.
- With medication: take it at least 1 hour apart from medication.
- Storage: fresh fruit keeps about a week in the refrigerator; freeze any you can’t finish.
Amla FAQs
Can I eat amla if I have acid reflux?
It’s best to avoid it during flare-ups. When symptoms are stable, you can eat a small amount after meals and watch for any discomfort.
Can I eat amla every day?
Healthy adults can eat moderate amounts every day. If you take medication and plan to use amla supplements long term, talk with your doctor first.
Can I eat amla on an empty stomach?
It’s not recommended. Amla is highly acidic and can upset the stomach when eaten on an empty stomach; it’s gentler after meals.
Is it normal to get diarrhea from amla?
This is usually due to eating too much or having a cold constitution. Cut back and eat it after meals; if diarrhea continues, stop eating it.
Are yuganzi, yougan and amla the same thing?
Yes. They are all the fruit of Phyllanthus emblica, just called by different names in different places. In India it is called amla, and it is also known as Indian gooseberry.
References
- Chinese Pharmacopoeia Commission. Pharmacopoeia of the People’s Republic of China, Volume I, entry for Phyllanthi Fructus (yuganzi).
- Akhtar MS, et al. (2011). Effect of Amla fruit (Emblica officinalis Gaertn.) on blood glucose and lipid profile of normal subjects and type 2 diabetic patients. International Journal of Food Sciences and Nutrition.
- Upadya H, et al. (2019). A randomized, double blind, placebo controlled, multicenter clinical trial to assess the efficacy and safety of Emblica officinalis extract in patients with dyslipidemia. BMC Complementary and Alternative Medicine.
- Fatima N, Pingali U, Muralidhar N. (2014). Study of pharmacodynamic interaction of Phyllanthus emblica extract with clopidogrel and ecosprin in patients with type II diabetes mellitus. Phytomedicine.
Further reading: Benefits and Side Effects of Bitter Melon Polypeptide-P | What Can You Eat for Dinner to Help Lower Cholesterol?
