What is Tamarind?

Tamarind is the sour fruit of the tamarind tree, Tamarindus indica. In Hausa it is called tsamiya. The sticky brown pulp inside the pod is used as food, drink and home remedy.

In West Africa the pulp is soaked in water to make a tart drink. The leaves, bark and seeds are also used in folk medicine. Tamarind is sold around the world as blocks of pulp, paste, powder and sweets.

Here is the honest verdict. As a food, tamarind is safe for most people.

Human proof that it treats illness is thin. Long traditional use is not proof that it works. It is not proof that large or medicinal doses are safe either.

How does Tamarind work?

Most of what we know about how tamarind acts comes from the lab, not from people.

The pulp is rich in fruit acids, sugars and fibre. These pull water into the gut. That is the likely reason for its mild laxative effect, and it is the best understood of its traditional uses.

In test tubes, tamarind extracts mop up free radicals (unstable molecules that can damage cells). In animals, seed extracts have lowered blood sugar and blood fats. Whether the same thing happens in people is not settled.

Lab tests also show that tamarind extracts slow the growth of some bacteria. That does not mean tamarind treats an infection in the body.

One other effect does matter in real life. In small human studies, tamarind drink raised blood levels of aspirin and of chloroquine. So tamarind may change how some medicines behave.

What forms does Tamarind come in?

Tamarind is sold mainly as food, and the same pulp is what most home remedies use.

- Whole pods, dried, sold in markets. - Blocks of seeded or unseeded pulp. - Jars of tamarind paste or concentrate.

- Powder for drinks and sauces. - Sweets, chutneys and bottled drinks.

- Capsules of seed or fruit extract, sold as supplements. - Tamarind seed gum in some eye drops and food products.

In West African homes the pulp is usually soaked in water, strained and drunk. Leaves and bark are sometimes boiled by traditional healers.

Where it comes from:

Tamarind has a long and well recorded place in West African life. In Hausa-speaking areas it is known as tsamiya, and the tree is a familiar sight in villages and markets.

Healers used the soaked pulp as a cooling drink in fever and as a gentle laxative. Leaf and bark washes were applied to sores and swellings. Mouth rinses were used for sore throat and mouth pain.

The tree also carries social and spiritual meaning in some communities, where it marks meeting places. Tamarind travelled with trade into Arab, Indian and Caribbean medicine, where similar uses were recorded.

What does Tamarind help with?

• Mild constipation: This is the strongest of tamarind's traditional uses. The acids and fibre in the pulp draw water into the gut and soften stool. Older pharmacy texts listed tamarind pulp as a gentle laxative. Modern trials are few and small. Many people do notice a looser stool after a strong tamarind drink. If constipation lasts more than a week, or comes with pain or bleeding, see a doctor rather than treating it at home.
• Thirst and fever drinks: Tamarind water is a long-standing cooling drink in West Africa and beyond. It supplies fluid, sugar and potassium, which is useful when someone is sweating or unwell. There is no evidence that tamarind lowers fever itself. It does not replace oral rehydration salts in diarrhoea. For a child with fever or fluid loss, use proper rehydration salts and get medical advice.
• Sore throat and mouth soreness: Tamarind water was used as a gargle or mouth rinse for sore throat and mouth pain. Human evidence is essentially absent. Any relief may simply come from the warm, sweet-sour liquid. The acid can also sting an open sore and can wear tooth enamel over time.
• Indigestion and poor appetite: Sour foods have long been used to sharpen appetite, and tamarind is a classic example in West African cooking. No good human trials support tamarind for indigestion. It may make reflux (acid coming back up the gullet) worse in some people, because it is acidic.
• High blood sugar (traditional claim): Animal studies show that tamarind seed extracts can lower blood sugar. A few very small human studies hint at modest effects. This is not enough to call tamarind a treatment for diabetes. Do not use it in place of prescribed medicine. If you take diabetes drugs, tell your doctor before using tamarind extracts.
• High cholesterol (traditional claim): In animals, tamarind pulp and seed extracts have lowered blood fats. Human data are limited to small, low-quality studies. The honest position is that we do not know whether tamarind changes cholesterol in people. Tamarind sweets and drinks also carry a lot of sugar.
• Dry eye (seed gum in eye drops): This use comes from industry, not from tradition. Tamarind seed polysaccharide is a gum used in some commercial eye drops. Small trials suggest these drops can ease dry eye symptoms. That evidence applies to the licensed product only. Never put homemade tamarind liquid in your eye.
• Too much fluoride in the body (fluorosis): In parts of India where drinking water is high in fluoride, small studies looked at tamarind intake in children. They reported more fluoride passing out in urine. The studies were small and have not been repeated well. This is an interesting idea, not a proven treatment.

Which foods are rich in Tamarind?

1. Tamarind pulp blocks and paste
2. Tamarind drinks, such as kunun tsamiya
3. Tamarind sweets and candies
4. Chutneys and sour sauces
5. Worcestershire sauce
6. Pad thai and other South East Asian dishes
7. Tamarind-flavoured soft drinks

Practical Tips:

Tamarind is an everyday food, not a rare extract. Cooking with it is the normal way most people take it.

Sweets, chutneys and bottled drinks can be very high in sugar. Plain pulp lets you control that.

Be careful with imported tamarind sweets. Some, especially those sold in painted clay pots, have been found to contain lead. Do not give these to children or eat them in pregnancy.

What are the side effects of Tamarind?

• Loose stools or diarrhoea with large amounts
• Stomach cramps or bloating
• Heartburn or a burning feeling in the chest
• Tooth enamel wear from the acid, with frequent sipping
• Mouth or throat stinging
• Allergic reactions: rash, itching, swelling, wheeze (rare)
• Blood sugar dips in people on diabetes medicines (reported rarely)

Good to know:

Most people eat tamarind with no trouble at all.

The common problems come from eating a lot of it. Loose stools, cramps and heartburn are the usual complaints, and they settle when you cut back.

True allergy to tamarind is rare but has been reported. Stop and get medical help if you get swelling of the face or lips, a wheeze, or trouble breathing.

One separate hazard is worth naming. Some imported tamarind sweets, especially those sold in painted clay pots, have been found to contain lead. Lead is harmful to children and in pregnancy.

How much Tamarind should you take?

• Recommended daily: Tamarind is a food, so most packs carry no dose at all. Blocks and pastes are labelled as a cooking ingredient. A home drink is often made from one or two tablespoons of pulp in a cup of water. That is a kitchen amount, not a medical one. Supplement labels for tamarind extract often list 500 mg to 1,000 mg a day. There is no agreed dose for any health use. Ask a pharmacist or doctor before taking extracts. More is not better. Large amounts of pulp can loosen the bowels, upset the stomach and add a lot of sugar.
• Best time of day: Timing does not matter much for tamarind as a food. People who use it for constipation often drink it in the evening or morning. That is habit, not proof. If you find it stings your throat or stomach, avoid it last thing at night.
• With or without food: Tamarind is easiest on the stomach when taken with food. It is acidic. On an empty stomach it can cause heartburn or a burning feeling, especially if you have reflux or an ulcer. Rinse your mouth with plain water afterwards. This helps protect tooth enamel from the acid.
• Time to effect: For a laxative effect, people usually notice something within a few hours to a day. For other uses, such as blood sugar or cholesterol, there is no reliable time to effect. Honestly, it may do nothing at all for these. If you are using tamarind for a health problem and nothing changes within a week or two, stop and get advice.
• How long to take it: As a food, tamarind can be part of the diet for life. Using it as a home laxative is different. A few days is the usual pattern. If your bowels do not settle within about a week, see a doctor. No one has studied how long tamarind extract capsules can safely be taken. Long daily use of concentrated extracts is not supported by evidence.