Herbs like ashwagandha and turmeric are now widely recognised as part of the global wellness lexicon . But ayurveda, India's traditional system of medicine with a history spanning more than 3,000 years, encompasses a much broader range of therapeutic plants.
Author
- Dipa Kamdar
Senior Lecturer in Pharmacy Practice, Kingston University
Grounded in principles of balance between body, mind and spirit, ayurvedic medicine relies on diet, lifestyle and natural substances to prevent and treat disease. Beyond the familiar, a number of lesser known herbs and spices are now gaining attention for their potential health benefits.
Here are three ayurvedic botanicals worth knowing more about:
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1. Bitter melon (momordica charantia)
Despite its name, bitter melon's benefits may be surprisingly sweet. Also called bitter gourd, this bumpy green vegetable has long been used in Ayurveda to support blood sugar control, combat infections and address inflammation, high cholesterol and even cancer.
Laboratory studies suggest bitter melon can fight microbes like E. coli, Salmonella, herpes viruses and even malaria parasites. Early research also points to potential anti-cancer properties, particularly in breast cancer, where it may interfere with how cancer cells grow and communicate. However, most of this evidence comes from lab and animal studies; large-scale trials in humans are still lacking.
Where bitter melon shows the strongest promise is in diabetes management . It contains several bioactive compounds - charantin (a plant steroid), polypeptide-p (a plant-derived insulin-like protein) and cucurbitanoids (a group of anti-inflammatory compounds) - which may mimic the effects of insulin, support its production, or improve the body's use of glucose. In one study , bitter melon extract significantly lowered fasting blood glucose in people with type 2 diabetes after four weeks.
How it works isn't clear. It may help the pancreas produce insulin, protect insulin producing cells, or increase sugar uptake by the muscles. But the effects can be powerful, and when combined with diabetes medications, may cause blood sugar to drop too low. If you're taking medication, it's important to monitor your levels closely.
Animal studies have also linked high doses to miscarriage risk, so pregnant people should eat it in moderation.
2. Fenugreek (trigonella foenum-graecum)
Fenugreek is a botanical multitasker. Depending on the part of the plant used, it can function as a herb, spice, or vegetable. Across various cultures , fenugreek has traditionally been used to relieve menstrual cramps, support breastfeeding and manage blood sugar.
Emerging clinical evidence suggests fenugreek may help regulate cholesterol. It contains several potentially active compounds: sapogenins (plant-based compounds that enhance bile flow), pectin (a type of soluble fibre that binds to cholesterol in the digestive tract) and phytosterols ( plant sterols that compete with cholesterol for absorption in the gut). Together, these may reduce fat absorption, block cholesterol uptake and promote cholesterol elimination by the liver. Fenugreek also contains antioxidants that may protect the heart and support healthy fat metabolism.
It's also gaining attention for blood sugar control . Fenugreek may slow carbohydrate digestion, reduce glucose absorption in the gut and enhance insulin release. Some longer-term studies show it can reduce both post-meal and fasting blood sugar levels, though findings are mixed.
Fenugreek may also support lactation. It's been classified as a galactagogue - a substance that promotes milk production - possibly by boosting key hormones: insulin (which helps regulate metabolism), prolactin (which stimulates milk production), and oxytocin (which triggers the let-down reflex during breastfeeding). In one study , mothers who drank fenugreek tea produced more breast milk than those in control groups. But as with many natural remedies, evidence is mixed , and placebo effects may play a role. It's best to consult a healthcare provider before using fenugreek for breastfeeding support.
Some trials suggest fenugreek may help increase testosterone in men - improving libido, reducing body fat and boosting energy - especially when paired with strength training. However, more robust studies are needed.
Side effects are mostly mild and gastrointestinal, such as nausea, bloating or diarrhoea. Most studies have used relatively low doses, so it's unclear what risks might exist at higher intake levels.
3. Asafoetida (ferula asafoetida)
You might know asafoetida as that strong-smelling spice often used in Indian cooking, but it's also a respected digestive remedy in Ayurveda. Derived from the dried sap of ferula plant roots, asafoetida is known for easing bloating and gas .
Its active compound, ferulic acid, may help digest complex carbs and reduce flatulence. In a clinical trial , asafoetida supplements significantly improved indigestion symptoms, including bloating, early fullness and heartburn. It appears to stimulate digestive enzymes and bile production, improving fat digestion.
Asafoetida may also support people with irritable bowel syndrome. In one study , two weeks of asafoetida supplements led to improvements in IBS symptoms, though results have been mixed overall.
Early lab studies suggest even more benefits - potential antimicrobial, anti-inflammatory and neuroprotective effects, as well as roles in regulating blood pressure, easing asthma and possibly reducing blood sugar. But again, human trials are needed to confirm these effects.
Caution is warranted if you're taking blood pressure medications or anticoagulants like warfarin, as asafoetida may lower blood pressure and thin the blood.
Ancient remedies, modern caution
Although research in humans is still developing, these lesser-known ayurvedic botanicals have been trusted in traditional medicine for centuries. They may offer promising support in managing chronic conditions or enhancing overall wellbeing, but they're not without risk.
Small amounts used in cooking are generally safe. But if you're considering supplements or therapeutic doses, it's important to speak with a healthcare professional, especially if you're pregnant, taking medication, or managing a medical condition.
Used wisely, these ancient ingredients could bridge the gap between holistic healing and modern science, bringing a little balance to both your kitchen and your health.
Dipa Kamdar does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
