Fenugreek - Side Effects, Uses and Benefits

Feb 24

What is Fenugreek, and How Does It Work?

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

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 seed have a bitter taste similar to celery or maple syrup. They are used in medicine. When cooked, however, the taste is far better.

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 extracts are used in cosmetics and soap manufacturing.

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. Cultivated in North Africa, the Middle East, Egypt and India, it has a long history as an ingredient in traditional medicine.

The fenugreek herb acts as a gum and an emulsifier, making it useful as a stabilizer as well as thickening agent for food. It can also be used in food preparation as a flavoring and spice agent.

Nutrition Facts

One serving -- 1 tablespoon -- of fenugreek seeds contains:

35.5 calories

Carbohydrates: 6.8 grams

2.5 grams protein

0.7% of fat

Fiber content: 2.7 grams

3.7mgs iron (20% DV).

0.1 milligram manganese (7 percent DV)

Copper, 0.1 milligram (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. Here are nine of the most proven fenugreek benefits.

1. Can Improve Digestive Problems and Cholesterol Levels

This herb is good for digestive problems such as constipation, upset stomach, and inflammation. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps 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. This herb may be beneficial to those suffering from heart disease, such as hardening or high levels of 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. Reduces inflammation in 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 ailments

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 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 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

Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. This is because it can increase sexual arousal or testosterone levels.

Although it is best to consult your doctor before using natural treatments for treating disease or improving sexual performance. Fenugreek powder, tea, and tablets have been proven to increase the sexual desire and performance of men and to naturally treat 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.

Participants completed a self-evaluation and reported that fenugreek had a positive impact 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. Encourages breastfeeding by increasing milk flow

Fenugreek can also be used to help breastfeeding mothers who have low milk supply. Because it is a galactagogue, it can help increase 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 further research is necessary to determine the exact safety and efficacy fenugreek has for breast milk production, many scientific journals have published studies that show its effectiveness in promoting milk flow.

Although this is a potential fenugreek seeds benefit for women, researchers generally recommend that seeking help from a lactation consultant should be your first course of action if you're having issues with breast milk production.

5. It can be used to treat skin, scalp and wound issues

Fenugreek has been shown to reduce inflammation. It can also be used externally as an ointment. It has been shown to reduce inflammation in the external environment and may be useful for treating:

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.

There are also fenugreek benefits for hair. 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 powder can be used in food as an ingredient in spice mixtures. It is most commonly found in Indian cuisines such as 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. This helps to increase appetite

Fenugreek is not only a flavor enhancer, but it also has appetite stimulators that can be used to improve digestion and other 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 conducted to determine the effects of fenugreek seed extract on food intake and motivation to eat.

The results showed that chronic oral administration of the fenugreek extract significantly increased food intake and the motivation to eat. The report also indicated, however, that the treatment does not prevent anorexia nor the decreased motivation to eat.

8. May enhance exercise performance

Journal of Sports Science and Medicine reported a study on the effects of fenugreek and creatine supplementation on strength and body composition of 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.

Participants were assessed on their body composition, endurance of muscular strength and anaerobic capability. The creatine/fenugreek-group showed significant improvements in leg press strength, bench press, 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? 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. 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. 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? - 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.

It's also applied to the skin and hair to reduce inflammation.

Here are some of these most common uses for plants:

Breast milk production: Fenugreek tea or supplements may increase breast milk production, particularly in the first few days after childbirth.

Digestive issues: Fenugreek seed powder, tea or supplements can help with constipation, upset stomach, and loss of appetite.

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 seeds or oil can be applied topically for skin improvement and inflammatory disease symptoms.

Hair health: Mix fenugreek seeds powder with coconut oil, aloe vera, and massage into your scalp. Let it sit for five minutes and 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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