Fenugreek - Side Effects, Uses and Benefits

What is Fenugreek, and How Does It Work?

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

 

Fenugreek plants can grow up to two to three feet high. The seed pods are flat, yellow-brown and contain 10-20 small, aromatic, 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. 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.

 

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: 2.7g

3.7mgs iron (20% DV).

0.1 milligram manganese (7 percent DV)

Copper, 0.1 milligram (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. It can improve digestion 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. 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 also shows potential for helping those who are diabetic. 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 coughs

Cancer

Kidney problems

In addition to its potential preventative effects with these conditions, this herbal remedy is thought to lower blood sugar and may be useful for many conditions, including management of metabolic and nutritive 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.

 

Patients with type 2 diabetes were given 10 grams of the seeds, soaked in hot water each 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. 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. The study concluded that fenugreek extract had a significant effect on sexual arousal and energy, and helped participants maintain their normal testosterone levels.

 

4. Promoting breastfeeding milk flow

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.

 

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

 

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

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.

 

You can also use fenugreek leaf in salads. Indian cuisine uses both dried and fresh fenugreek.

 

7. Helps 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 done to determine how much food was consumed and what motivates people to eat.

 

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 Enhance 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. 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.

 

Participants were evaluated on their body composition, muscle endurance, and anaerobic ability. The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength.

 

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? This is why fenugreek is so good.

 

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. Participants who ate hot water soaked seeds showed significantly higher blood glucose levels than those who ate yogurt mixed with them.

 

What is fenugreek? - Dr. Axe

How to Use (Plus Recipes).

Fenugreek's long history has been both a medicinal and culinary herb. Fenugreek is used to cook, stimulate milk production and for traditional remedies such as diabetes and lack of appetite.

 

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: Fenugreek supplements or tea may help boost breast milk production, especially in the days immediately following child birth.

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

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

Cholesterol: Although there is mixed evidence, using fenugreek seed powder or supplements may help reduce 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: To use as an herbal remedy for your hair, combine fenugreek seed powder with coconut oil or aloe vera and massage the mixture 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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