Fenugreek - Side Effects, Uses and Benefits

Feb 24

What Is Fenugreek?

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 is often used as medicine because of its bitter taste. It tastes similar to maple syrup, celery, and burnt sugar. It is much more pleasant when it is cooked.

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 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 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 tablespoon of fenugreek leaves contains:

35.5 calories

Carbohydrates: 6.8 grams

2.5 grams protein

0.7 gram fat

Fiber content: 2.7 grams

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

Although more research is required to confirm all the benefits of this herb, it has been proven to be beneficial for many health problems. These are the nine most well-known fenugreek health benefits.

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

Mouth ulcers

Boils

Bronchitis

Infection of tissues below the skin's surface

Tuberculosis

Chronic coughs

Cancer

Kidney problems

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."

The study involved 10 grams of seeds that were soaked in hot, boiling water daily for patients with type 2.

Fenugreek is believed to slow down the absorption of sugars from the stomach and increase insulin. In Traditional Chinese Medicine, the spice is known as a "phlegm mover" and is said to break up stuck energies and cool inflammation within the body.

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

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.

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.

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

Galactagogues help increase 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.

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 has been shown to reduce inflammation. It can also be used externally as an ointment. Research indicates that this reduces external inflammation and can treat:

Pain and swelling in the muscles and lymph nodes

Gout

Wounds

Leg ulcers

Sciatica

Dandruff

Eczema

It's important to test the area first to ensure that it does not burn or further inflame the area, however.

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 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's also used as a flavoring agent in imitation maple syrup, foods, 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.

The effects of a fenugreek extract on feeding behavior was the subject of a study published in Pharmacology, Biochemistry, and 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. However, the report did not show that the treatment can prevent or reduce anorexia.

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.

47 resistance-trained men were split into two groups based on 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 group showed significant increases in lean mass, bench press and leg press strength.

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. 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

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

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? - Dr. Axe

How to Use (Plus Recipes)

Fenugreek has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek seeds are used as a traditional remedy for diabetes, loss of appetite, and to stimulate breast milk production in nursing 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: Fenugreek tea or supplements may increase breast milk production, particularly in the first few days after childbirth.

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

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

Cholesterol: Although there is mixed evidence, using fenugreek seed powder or supplements may help reduce high cholesterol levels.

Skin health: Fenugreek seeds or oil can be applied topically for skin improvement and inflammatory disease symptoms.

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 minutes and then rinse.

Exercise performance: Although there is mixed research on fenugreek for testosterone levels, supplementing with the plant for eight weeks may improve exercise performance and decrease body fat.

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