Benefits & Uses
Fenugreek is a small seed with a big impact. It’s a healing herb, a food, and a spice all in one, with a history that stretches from ancient times to today.
Available in seed or supplement form, fenugreek is a versatile herb and a staple in herbal medicine. For thousands of years, women have used it to boost breast milk production, and it can also enhance your sex drive! Fenugreek supports healthy blood sugar levels, normalizes cholesterol, and reduces inflammation.
What Is Fenugreek?
Also known as “Greek hay,” fenugreek (Trigonella foenum-graecum) has aromatic, golden-brown seeds that have been used in both ancient and modern natural remedies. This medicinal plant originally grew in southern Europe, the Mediterranean, India, and parts of Asia.
Fenugreek leaves and seeds add flavor to Indian cuisine, and ground seeds are a key ingredient in the spice blend garam masala. The seeds taste bitter when raw but mellow out when cooked, with a flavor described as a mix of maple syrup, brown sugar, and celery.
As a nutritional supplement, fenugreek is available in capsule, liquid extract, or tea form. Supplements offer a higher concentration of nutrients, while cooking with fenugreek seed or powder provides lower amounts of beneficial plant compounds.
Top 10 Fenugreek Benefits & Uses
This popular seed offers various health benefits and uses, from supporting breastfeeding women to relieving digestive issues. Here are the top health benefits of fenugreek:
1. Stimulates Breast Milk Production
Women with low milk supply often turn to fenugreek to boost production. Researchers attribute this to the phytoestrogens in fenugreek, which mimic estrogen and positively affect milk volume. Fenugreek tea can increase breast milk production and lead to infant weight gain, especially in the early postpartum period.
2. Spices Up Your Sex Life
Need a boost in the bedroom? The phytoestrogens in fenugreek improve sexual function and libido in both women and men. These compounds mimic sex hormones naturally. Men with concerns over sexual function or erectile dysfunction can benefit from fenugreek supplements, which positively affect libido, muscle strength, energy, and well-being.
3. Counteracts “Low T”
As men age, testosterone levels naturally decrease, affecting libido, muscle mass, bone mass, mood, and body fat. Fenugreek may help, thanks to its testosterone-friendly glycosides. The seeds contain steroidal saponins that stimulate androgenic activity, making fenugreek a natural alternative to medical hormone therapies.
4. Lowers Blood Sugar
Fenugreek may lower blood glucose levels, showing promise for managing diabetes symptoms or balancing insulin levels. Individuals with Type 2 diabetes who took fenugreek seed powder soaked in hot water experienced lower fasting blood sugar and total blood glucose. The seeds’ high dietary fiber content and plant compounds may slow digestion, reduce glucose absorption, and improve carbohydrate and sugar metabolism.
5. Balances Cholesterol & Boosts Heart Health
Fenugreek may positively influence LDL (“bad” cholesterol) and total cholesterol, helping to lower heart health risks. It may reduce cholesterol and triglyceride levels, contributing to the reduction of artery hardening. Heart disease patients with high cholesterol taking fenugreek experienced significant reductions in triglycerides and LDL cholesterol without affecting HDL (“good”) cholesterol.
6. Soothes Inflammation
Fenugreek’s glycosides and steroidal saponins have anti-inflammatory properties. People use fenugreek to reduce redness, pain, and swelling from inflammation, ulcers, arthritis, and gout. It also shows promise for skin conditions like eczema. Ground into a paste, fenugreek can soothe certain skin conditions when applied topically.
7. Eases Digestive Woes & Heartburn
Fenugreek may reduce acid reflux or heartburn discomfort. People with frequent heartburn have found relief by taking a fenugreek fiber product 30 minutes before meals. Fenugreek fiber is as effective as over-the-counter antacids at relieving heartburn. The seeds’ water-soluble fiber may soothe the stomach lining and relieve constipation.
8. Influences Appetite
Fenugreek may help regulate appetite according to the body’s needs. Overweight individuals taking fenugreek extract tend to eat less dietary fat. On the flip side, fenugreek can also increase appetite, making it useful in treatment programs for anorexia to stimulate appetite for weight gain.
9. Boosts Exercise Performance
Fenugreek acts as a natural testosterone booster in men, potentially improving athletic performance. Men who took fenugreek extract and creatine for eight weeks showed improved strength in resistance-training exercises like bench press and leg press.
10. Eases Menstrual Cramps
Many women turn to fenugreek tea or powder during their menstrual cycle to ease cramps. Fenugreek reduces the need for over-the-counter pain medication during menstruation. Natural herbs like fenugreek contain phytochemicals that work with your body to provide comfort and health with minimal side effects.
Fenugreek Nutrition
Fenugreek is packed with nutrients and doesn’t need to be consumed in large amounts to offer benefits. One tablespoon of whole seeds has 36 calories and provides:
2.73 grams fiber
2.55 grams protein
21.2 milligrams magnesium
19.5 milligrams calcium
3.72 milligrams iron
0.32 milligrams thiamine (B-1)
0.13 milligrams manganese
Both the seeds and leaves of the plant are used in Indian and Southeast Asian dishes, including curries, dhal, chutneys, and bread. Fenugreek also appears in Middle Eastern desserts and, in the West, flavors imitation maple syrup products.
Fenugreek dosages vary based on the supplement’s potency and the therapeutic benefits you seek.
Fenugreek Side Effects & Precautions
Generally safe for adult use, fenugreek does have a few precautions and side effects. These may include a “maple syrup” smell to sweat, urine, or breast milk; diarrhea; upset stomach including gas or bloating; and worsening of asthma symptoms.
People with low blood sugar should be cautious, as fenugreek can cause blood sugar to drop too low, leading to dizziness or fainting. Those on blood thinners or with a history of clotting or bleeding disorders should avoid fenugreek. Pregnant women should also avoid it, as it may stimulate uterine contractions.
In breastfeeding women, side effects can include nausea, vomiting, or decreased glucose levels in the mother and diarrhea in the baby, as well as a maple syrup odor to the baby’s urine.
Points to Remember
Fenugreek is a therapeutic herb with a long history in alternative medicine and Mediterranean cuisine. It offers a wide range of potential benefits, from increasing milk supply in breastfeeding women to boosting testosterone in men and enhancing libido in both sexes. Fenugreek may balance blood glucose, promote healthy cholesterol levels, reduce inflammation, relieve digestive issues, regulate appetite, and improve exercise performance. A common ingredient in Indian cuisine and spice blends, fenugreek is generally safe to use with a relatively low incidence of side effects.
Have you tried fenugreek? Did you cook with it or take it as a supplement? Share your experiences and thoughts below!
