Fenugreek - Side Effects, Uses and Benefits
What is Fenugreek, and How Does It Work?
Fenugreek can be described as an annual herb that has small white flowers and leaves. 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 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.
The graecum seeds, which are usually dried and ground, are the most widely used part of fenugreek. The leaves can be used 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.
The book Essential Oils in Food Preservation, Flavor and Safety explains that fenugreek oil and extract have antimicrobial, antioxidant, antitumorigenic, and antidiabetic properties. 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 is also used as an ingredient in food preparation to add flavor and spice.
Nutrition Facts
One serving -- 1 tablespoon -- of fenugreek seeds contains:
35.5 calories
6.4 grams carbohydrates
2.5 grams protein
0.7 gram 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 milligrams 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 benefits of fenugreek.
1. It can improve digestion and cholesterol levels
The herb can help with many digestive issues, including upset stomach, constipation, and inflammation. 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 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
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 found that fenugreek seed can be added to diet and exercise to have a synergistic effect 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 appears to slow absorption of sugars in the 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. 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. 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. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels.
4. Encourages breastfeeding by increasing milk flow
Fenugreek is also beneficial for breastfeeding women with low milk supply. Galactagogues can boost breast milk production.
Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts, and can boost milk production as quickly as 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
In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. This can be used to treat external inflammation, according to research.
Swelling and pain in the lymph nodes and muscles
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. 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.
You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.
7. This helps to 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 done to determine how much food was consumed and what motivates people to eat.
The study showed that chronic oral administrations of fenugreek root extract had a significant effect on food intake and motivation to eat. However, the report did not show that the treatment can prevent or reduce anorexia.
8. May Enhance 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. Each group then took either 70 grams of a dextrose placebo, five grams of creatine and 70 grams of dextrose, or 3.5 grams of creatine and 900 milligrams of fenugreek extract and participated in a four-day-a-week periodized resistance-training program for eight weeks.
Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek-group showed significant improvements in leg press strength, bench press, 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.
What makes this so special? 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 found that consuming fenugreek leaves soaked in hot water can be a complementary treatment for type 2 diabetes.
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, exactly? - Dr. Axe
How to Use (plus Recipes)
Fenugreek is a well-known medicinal and culinary herb that has been used for centuries. 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: 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.
To reduce inflammation and pain, fenugreek can be used topically as an anti-inflammatory poultice.
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: 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: Fenugreek supplementation for eight weeks can improve exercise performance as well as decrease body fat.
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