Fenugreek - Side Effects, Uses and Benefits

What is Fenugreek, and How Does It Work?

Fenugreek is an annual herb with light green leaves and small white flowers. It is a member of the pea plant family (Fabaceae) but it is also known by Greek hay (Trigonella Foenum-graecum).

 

Fenugreek plants are about 2 to 3 feet tall. Seed pods have 10-20 small yellow-brown, pungent, aromatic seeds.

 

Fenugreek seeds have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often used to make medicine. When cooked, however, the taste is far better.

 

The graecum seeds, which are usually dried and ground, are the most widely used part of fenugreek. You can also use the leaves for cooking.

 

Fenugreek can either be eaten by mouth or made into a paste to be applied to the skin to reduce inflammation. Fenugreek oil can also be used to make soaps and cosmetics.

 

As noted in the book "Essential Oils in Food Preservation, Flavor and Safety," fenugreek extract and oil are known to possess antimicrobial, antioxidant, antidiabetic and antitumorigenic activities. It is widely grown in India, North Africa and the Middle East.

 

Fenugreek is a gum and emulsifier. This makes it useful for thickening food as well as stabilizing it. It's also used as a spice and flavoring agent in food preparation.

 

Nutrition Facts

One tablespoon of fenugreek leaves contains:

 

35.5 calories

Carbohydrates: 6.4 grams

2.5 grams protein

Fat of 0.7 grams

Fiber: 2.7g

3.7 milligrams iron (20 percent DV)

0.1 milligram manganese (7 percent DV)

Copper, 0.1 milligram (6 percent DV).

21 milligrams magnesium (5 percent DV)

32.6 milligrams phosphorus (3 percent DV)

0.1 milligram vitamin B6 (3 percent DV)

Health Benefits

While more research is needed in terms of identifying and confirming all of the plant's benefits, this herb has been shown to help with numerous health issues. Here are nine benefits of fenugreek.

 

1. It can improve digestion and cholesterol levels

This herb is good for digestive problems such as constipation, upset stomach, and inflammation. Research has shown that fenugreek's water-soluble fiber, which is also found in other foods, can help relieve constipation.

 

It is also known to improve digestion. This herb is often used in diet plans for ulcerative colitis because of its anti-inflammatory benefits. It appears that this herb can benefit people with heart conditions such as hardening the arteries or high blood levels for certain fats like cholesterol and triglycerides.

 

It may also help diabetics. In fact, a study out of India showed that administering 2.5 grams of fenugreek supplement twice daily for three months to people dealing with non-insulin-dependent diabetes mellitus significantly lowered cholesterol naturally, along with triglycerides, without affecting HDL cholesterol.

 

2. Reduces inflammation in the body

Fenugreek is a natural remedy for inflammation, which can lead to health problems and diseases such as:

 

Mouth ulcers

Boils

Bronchitis

Infection of the tissues beneath the surface of the skin

Tuberculosis

Chronic coughs

Cancer

Kidney problems

In addition to its potential preventative effects with these conditions, this herbal remedy is thought to lower blood sugar and may be useful for many conditions, including management of metabolic and nutritive disorders, such as diabetes. A 2017 study concluded that "a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise on fasting blood glucose."

 

For the study, patients with type 2 diabetes received 10 grams of the seeds soaked in hot water every day.

 

Fenugreek may slow the absorption sugars in your stomach and stimulate insulin. Traditional Chinese Medicine calls Fenugreek a "phlegm-mover" because it is said to help break down stuck energies, and decrease inflammation.

 

International Immunopharmacology published research on the anti-inflammatory as well as antioxidant effects of Fenugreek Mucilage on arthritis rats. It also confirmed its ability to reduce inflammation. This research also "demonstrated a potential beneficiary effect of Fenugreek Mucilage on adjuvant-induced Arthritis in Rats," suggesting that this herb could be used as a natural arthritis treatment.

 

3. Helps Increase Libido in Men

Fenugreek can be used to treat erectile dysfunction, hernias and other male issues, including baldness. It may also increase testosterone and sexual arousal.

 

It is best to consult a doctor before you use natural therapies to treat disease or improve sexual performance. However, fenugreek seeds, fenugreek tea, and tablets have been shown by studies to increase sexual desire, performance, and naturally cure impotence.

 

A study published in Phytotherapy Research found that 60 men aged between 25 and 52 with no history or erectile dysfunction received either a placebo, 600 mgs of fenugreek extract daily for six weeks.

 

Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. The study concluded that fenugreek extract had a significant effect on sexual arousal and energy, and helped participants maintain their normal testosterone levels.

 

4. Promoting breastfeeding milk flow

Fenugreek is also beneficial for breastfeeding women with low milk supply. Because it is a galactagogue, it can help increase breast milk production.

 

Galactagogues help increase milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.

 

Although more research is required to confirm the safety and efficacy of fenugreek in breast milk production, there are several scientific studies that have been published in scientific journals that support its use in increasing milk flow.

 

While this may be a benefit from fenugreek, it is not the only way to increase breast milk production. Researchers recommend that women seek out help from a lactation specialist if they are having problems.

 

5. Treatment of Wounds, Skin and Scalp Problems

In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. Research indicates that this reduces external inflammation and can treat:

 

Muscle pain and swelling, as well as lymph nodes irritation

Gout

Wounds

Leg ulcers

Sciatica

Dandruff

Eczema

To ensure the area does not become further inflamed or burn, it is important to first test it.

 

Fenugreek has hair benefits, too. Although research is limited, anecdotal reports suggest that fenugreek tea and fenugreek seed powder can be used on your hair to promote hair growth and improve texture.

 

6. Adds flavor and spice to food

Fenugreek is a common ingredient in Indian food, especially curried dishes. It's also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.

 

You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.

 

7. Helps Increase Appetite

Beyond enhancing flavor, fenugreek has been shown to increase appetite, which results in restorative and nutritive properties.

 

A study published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed extract on feeding behavior. Experiments were done to determine how much food was consumed and what motivates people to eat.

 

Chronic oral administration of fenugreek oil significantly increased food intake and motivation to eat. However, the study did not prove that the treatment prevents anorexia or decreases motivation to eat.

 

8. May increase exercise performance

The Journal of Sports Science and Medicine reports a study on the effects of combined creatine and fenugreek oil supplementation on strength and body composition in men.

 

Forty-seven resistance-trained men were divided into two groups according to body weight. The men were then given either 70g of a placebo dextrose, 5g of creatine, 70g of dextrose or 3.5g of creatine. They also had to take 900 mgs of fenugreek and participate in a periodized resistance training program that lasts for four days.

 

Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek groups showed significant increases in strength and lean mass.

 

The study found that creatine and fenugreek extract supplementation had a significant influence on upper body strength, body composition, and overall health.

 

Why is this good? Fenugreek may work well with creatine supplementation to increase creatine uptake. It may also eliminate the need to consume excessive amounts of simple carbs. You might want to add fenugreek to your list for the best pre-workout foods.

 

9. It helps to improve blood sugar

A clinical trial showed that ingestion of fenugreek seeds soaked in hot water shows promise as a complementary therapy in the treatment of type 2 diabetes.

 

Eight weeks passed before 11 of the 18 participants ate fenugreek seed soaked in hotwater, while seven others ate fenugreek seed mixed with yogurt. The blood glucose levels of participants who ate the seeds soaked with hot water were significantly lower than those who ate them mixed with yogurt.

 

What is fenugreek? - Dr. Axe

How to Use (Plus Recipes)

Fenugreek's long history has been both a medicinal and culinary herb. Fenugreek seed is commonly used in cooking and as a folk or traditional remedy for diabetes and loss of appetite, as well as to stimulate milk production in breastfeeding women.

 

It can also be used on the skin and hair to reduce inflammation.

 

These are the most popular uses of plants:

 

Breast milk production may be boosted by fenugreek or tea supplements, especially after child birth.

Digestion: Fenugreek seeds, powders, or supplements may be helpful in reducing digestive problems such as constipation and upset stomach.

Inflammation: Fenugreek oil can be applied topically to relieve pain and inflammation.

Cholesterol: Although evidence is mixed, fenugreek powder or supplementation may be able to lower high cholesterol levels.

Skin health: Fenugreek seed oil or powder can be applied topically to improve skin health, and decrease the symptoms of inflammatory diseases.

Hair health: To use as an herbal remedy for your hair, combine fenugreek seed powder with coconut oil or aloe vera and massage the mixture into your scalp. Let it sit for five to 10 minutes before you rinse.

Exercise performance: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.

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