Fenugreek - Side Effects, Uses and Benefits

Feb 24

What is Fenugreek, and How Does It Work?

Fenugreek is an annual herb with light green leaves and small white flowers. It is part of the pea family (Fabaceae), and is also known as Greek hay or Trigonella foenumgraecum.

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. However, it has a far more pleasant taste when cooked.

Fenugreek's most popular part is the graecum seed, which can be dried and ground. The leaves can be used for cooking.

Fenugreek is a natural remedy for inflammation. It can be taken orally. Fenugreek oil can also be used to make soaps and cosmetics.

Fenugreek oil and extract are noted in "Essential Oils in Food Preservation, Flavor and Safety" as having antimicrobial, antioxidant, antidiabetic, and antitumorigenic properties. Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine.

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

Nutrition Facts

A single serving of fenugreek seed contains 1 tablespoon.

35.5 calories

Carbohydrates: 6.8 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)

0.1 milligram copper (6 percent DV)

21 mgs of magnesium (5 percent DV).

32.6 milligrams phosphorus (3 percent DV)

0.1 milligram vitamin B6 (3 percent DV)

Health Benefits

This herb is known to alleviate many health issues. However, more research is necessary in order to identify and confirm all its benefits. These are the nine most well-known fenugreek health benefits.

1. It can improve digestion and cholesterol levels

This herb may help with numerous digestive problems, such as upset stomach, constipation and inflammation of the stomach. Research shows that fenugreek among other foods has water-soluble fiber which helps with 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. This herb appears to benefit those with heart conditions, such as hardening of the arteries and high blood levels of certain fats, including cholesterol and triglycerides.

It can also be used to treat diabetes. 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. Combats Inflammation Inside the Body

Fenugreek helps with inflammation within the body, which is responsible for health issues and diseases like:

Mouth ulcers

Boils

Bronchitis

Infection of the tissues under the skin

Tuberculosis

Chronic cough

Cancer

Kidney disease

These herbal remedies may have preventive effects. However, they are also believed to lower blood sugar. They could also be beneficial for managing other metabolic and nutritive disorders like 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."

Patients with type 2 diabetes were given 10 grams of the seeds, soaked in hot water each day.

Fenugreek appears to slow absorption of sugars in the stomach and stimulate insulin. Traditional Chinese Medicine refers to Fenugreek as a "phlegm moving" spice. It is believed to be able to release stuck energies and reduce 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. The study also showed that fenugreek may have a beneficial effect on adjuvant-induced arthritis in rats, which could indicate that this herb may be a natural treatment for arthritis.

3. Helps Increase Libido in Men

Fenugreek can be used to treat erectile dysfunction, hernias and other male issues, including baldness. That's because it may increase sexual arousal and testosterone levels.

While it's best to consult with a physician before using natural therapies for treating disease or improving sexual performance, fenugreek seed powder, fenugreek tea and tablets have been shown to increase sexual desire and performance in men, as well as naturally remedy impotence.

A study published by Phytotherapy Research showed that 60 men between the ages 25 and 52 had no history of erectile problems. They were given either a placebo or 600 mgs of fenugreek extract each day 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. Final results showed that fenugreek extract had a significant impact on sexual arousal, stamina, and energy. It also helped participants maintain normal levels of testosterone.

4. Promotes Milk Flow in Breastfeeding

Fenugreek also helps breastfeeding women who may experience low milk supply. Galactagogues can boost breast milk production.

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

While more research is needed to determine the exact efficacy and safety of fenugreek for increased breast milk production, several studies in scientific journals note its use in promoting 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. Helps Treat Wound, Skin and Scalp Issues

Fenugreek can be used externally to treat inflammation and reduce internal inflammation. Research indicates that this reduces external inflammation and can treat:

Swelling and pain in the lymph nodes and muscles

Gout

Wounds

Leg ulcers

Sciatica

Dandruff

Eczema

It is crucial to check the area before you do anything to it.

Hair benefits can also be attributed to fenugreek. Although limited research has been done, it is believed that fenugreek and fenugreek seed paste can be used to enhance hair texture and promote hair growth.

6. Adds Flavor and Spice to Food

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

Fenugreek leaves can also be used in salads. Fresh and dried leaves can also be used in Indian cooking.

7. It helps increase appetite

Fenugreek's flavor enhancement properties are not the only benefits. It also increases appetite, which is a result of its nutritive and restorative properties.

A study was published in Pharmacology, Biochemistry, and Behavior. It examined the impact of a fenugreek seeds 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. The report also indicated, however, that the treatment does not prevent anorexia nor the decreased 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 men who had been resistance-trained were then divided into two different groups based upon their body weight. The dextrose placebo was given to each group, along with five grams of creatine (70 grams) and 70 grams dextrose. Each group also received 3.5 grams of creatine (900 milligrams) and eight weeks of periodized resistance-training.

Participants were evaluated on their body composition, muscle endurance, and anaerobic ability. The creatine/fenugreek groups showed significant increases in strength and lean mass.

The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition as effectively as the combination of creatine with dextrose.

This is why it's so good. The use of fenugreek with creatine supplementation may be an effective means for enhancing creatine uptake while eliminating the need for excessive amounts of simple carbohydrates, so you may want to consider adding fenugreek for men and women to your list of the best pre-workout foods.

9. Increases 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 participants who consumed the seeds soaked in hot water showed significant improvement in blood glucose levels compared with the group that ate the seeds mixed with yogurt.

What is fenugreek, exactly? 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's also applied to the skin and hair to reduce inflammation.

Here are some of the most common plant uses:

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

Digestion: Fenugreek tea, seed powder or supplements may help aid digestive issues like constipation, upset stomach and loss of appetite.

To reduce inflammation and pain, fenugreek can be used topically as an anti-inflammatory poultice.

Cholesterol: There is limited evidence that fenugreek seeds or supplements can lower 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: Combine fenugreek and coconut oil to make a herbal treatment for your hair. Massage the mixture into your scalp. Let it sit for five to 10 minutes before you rinse.

Exercise performance: While there are mixed results regarding fenugreek's effects on testosterone levels, eight-week supplementation with the plant may increase exercise performance and reduce body fat.

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