Fenugreek - Side Effects, Uses and Benefits

Feb 24

What is Fenugreek?

Fenugreek can be described as an annual herb that has small white flowers and leaves. It is part of the pea family (Fabaceae), and is also known as Greek hay or Trigonella foenumgraecum.

Fenugreek plants grow to about two to three feet tall, and the seed pods contain 10-20 small, flat, yellow-brown, pungent and 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.

Fenugreek is most commonly used for its graecum seeds. These are typically dried and ground. 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 extracts are used in cosmetics and soap manufacturing.

Fenugreek oil and extract are noted in "Essential Oils in Food Preservation, Flavor and Safety" as having antimicrobial, antioxidant, antidiabetic, and antitumorigenic properties. It is cultivated in India, North Africa, Egypt, and the Middle East. It has been used in traditional medicine for centuries.

The fenugreek plant acts as both a gum, and an emulsifier. It is useful as a stabilizer and thickener for food. It's also used as a spice and flavoring agent in food preparation.

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 mgs iron (20% DV).

0.1 milligram manganese (7 percent DV)

0.1 milligram copper (6 percent DV)

21 mgs 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. This can help improve your digestion and reduce cholesterol

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.

Because of its anti-inflammatory properties, it is often included in a diet plan for ulcerative colitis. This herb may be beneficial to those suffering from heart disease, such as hardening or high levels of 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. The Body Combats Inflammation

Fenugreek reduces inflammation in the body. This is responsible for a variety of health issues, including:

Mouth ulcers

Boils

Bronchitis

Infection of the tissues under the skin

Tuberculosis

Chronic coughs

Cancer

Kidney disease

This herbal remedy may not only have preventative benefits for these conditions but it is also thought to lower blood sugar. It could be helpful in managing metabolic and nutritional disorders such as diabetes. A 2017 study showed that the simple addition of fenugreek to a diet plan and exercise can have a synergistic impact on fasting glucose levels.

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

Fenugreek is believed to slow down the absorption of sugars from the stomach and increase 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.

Research published in International Immunopharmacology studied the anti-inflammatory and antioxidant effects of fenugreek mucilage on arthritic rats and confirmed its power to fight inflammation. It also "demonstrated the potential beneficiary effect of fenugreek mucilage on adjuvant induced arthritis in rats," meaning this herb may be an effective natural arthritis treatment as well.

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.

In a study published in Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks.

The participants completed self-evaluations and noted the effects of fenugreek 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 are substances that help with increasing milk supply. They can stimulate milk ducts and increase milk production within 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. Treatment of Wounds, Skin and Scalp Problems

Fenugreek can be used externally to treat inflammation and reduce internal inflammation. This can be used to treat external inflammation, according to research.

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.

Hair benefits can also be attributed to fenugreek. Anecdotal evidence suggests that fenugreek seeds powder and tea can be applied to your hair to stimulate hair growth and improve hair texture.

6. Adds Flavor and Spice to Food

Fenugreek is a common ingredient in Indian food, especially curried dishes. It can also be used to flavor imitation maple syrup, food, beverages, and tobacco.

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

7. 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 published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed extract on feeding behavior. Experiments were performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes.

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

Journal of Sports Science and Medicine published a study examining the effects of creatine and fenugreek oils supplementation on strength and physique in men.

Forty-seven men who had been resistance-trained were then divided into two different groups based upon their 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.

Study concluded that creatine supplementation with fenugreek oil supplementation had a significant effect on body composition and upper body strength as well as dextrose.

Why is this 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. Helps Improve Blood Sugar

Ingestion of hot-water-soaked fenugreek seed extracts in combination with type 2 diabetes treatment was shown to be effective in a clinical trial.

Over the course of eight weeks, 11 out of a total of 18 participants consumed fenugreek seeds soaked in hot water, and the remaining seven consumed fenugreek seeds mixed with yogurt. Participants who ate hot water soaked seeds showed significantly higher blood glucose levels than those who ate yogurt mixed with them.

What is fenugreek exactly? - Dr. Axe

How to Use (plus Recipes)

Fenugreek's long history has been both a medicinal and culinary herb. Fenugreek seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing women.

To reduce inflammation, it can also be applied to the hair and skin.

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

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 oil or seed powder can be used topically to improve skin health and reduce inflammatory disease symptoms.

Hair health: Combine fenugreek and coconut oil to make a herbal treatment for your hair. Massage the mixture into your scalp. Allow it to sit for 5 minutes, then 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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