Fenugreek - Side Effects, Uses and Benefits

What is Fenugreek, and How Does It Work?

Fenugreek, an annual herb with small white flowers and light green leaves, is an herb. It is a member of the pea plant family (Fabaceae) but it is also known by Greek hay (Trigonella Foenum-graecum).

 

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

 

Fenugreek is most commonly used for its graecum seeds. These are typically dried and ground. 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. In manufacturing, fenugreek extracts can be found in soaps and cosmetics.

 

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

Carbohydrates: 6.8 grams

2.5 grams protein

0.7% of fat

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

While more research is needed in terms of identifying and confirming all of the plant's benefits, this herb has been shown to help with numerous health issues. Here are nine of the most proven fenugreek 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 has shown that fenugreek's water-soluble fiber, which is also found in other foods, can help relieve constipation.

 

It also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects. 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. The Body Combats Inflammation

Fenugreek is a natural remedy for inflammation, which can lead to health problems and diseases such as:

 

Mouth ulcers

Boils

Bronchitis

Infection of the tissues under the skin

Tuberculosis

Chronic cough

Cancer

Kidney problems

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 found that fenugreek seed can be added to diet and exercise to have a synergistic effect 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 calls Fenugreek a "phlegm-mover" because it is said to help break down stuck energies, and decrease inflammation.

 

International Immunopharmacology published research that confirmed the anti-inflammatory, antioxidant and anti-inflammatory effects of fenugreek. 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

Men can use fenugreek to treat hernias, erectile disorder, and other problems such as baldness. That's because it may increase sexual arousal and 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 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.

 

The participants completed self-evaluations and noted the effects of fenugreek 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. Promotes Milk Flow in Breastfeeding

Fenugreek also helps breastfeeding women who may experience low milk supply. It can increase breast milk production because it acts as a galactagogue.

 

Galactagogues can be substances that increase milk supply. They can stimulate milk ducts and increase milk production within 24 hours.

 

Although more research is required to confirm the safety and efficacy of fenugreek in breast milk production, there are several scientific studies that have been published in scientific journals that support its use in increasing milk flow.

 

This is a potential benefit of fenugreek seed seeds for women. However, research generally recommends that you seek help from a lactation consultant if you have issues with breastmilk production.

 

5. Helps Treat Wound, Skin and Scalp Issues

In addition to lowering internal inflammation, fenugreek is sometimes warmed and used externally as a poultice. 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.

 

There are also fenugreek benefits for hair. 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's also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.

 

In addition, fenugreek leaves can be used in salads, and both fresh and dried leaves are used in Indian cookery.

 

7. It helps increase appetite

Beyond enhancing flavor, fenugreek has been shown to increase appetite, which results in restorative and nutritive properties.

 

The effects of a fenugreek extract on feeding behavior was the subject of a study published in Pharmacology, Biochemistry, and 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 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-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. Increases blood sugar

A clinical trial found that consuming fenugreek leaves soaked in hot water can be a complementary treatment for type 2 diabetes.

 

In the eight-week study, 11 participants consumed hot water-soaked fenugreek nuts, and seven consumed yogurt-mixed fenugreek nuts over the same period. 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 has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek is used to cook, stimulate milk production and for traditional remedies such as diabetes and lack of appetite.

 

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.

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

Inflammation: Fenugreek extract can be applied topically as a poultice to reduce inflammation and pain.

Cholesterol: There is limited evidence that fenugreek seeds or supplements can lower 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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