Another potent oldie but goodie that fits the bill is fenugreek. “Fenugreek is an herb that’s been used for thousands of years to treat a variety of conditions ranging from skin issues to pain, digestive ailments, and more,” says Jessica Cording, M.S., R.D., CDN, registered dietitian and health coach. “You’ll often see it in seed or powder form.” Here’s an inside look at the herb’s various health benefits, how to use it in your cooking, and what to look for in a quality fenugreek supplement. Both fenugreek leaves and seeds are edible and can be used in cooking too—their flavor is strong, a bit sweet, and a little bitter (sort of reminiscent of burnt sugar). For thousands of years, they’ve been ground up and incorporated into curries, chutneys, tea blends, and spice rubs. Today, they’re even used to flavor imitation maple syrup. Various cultures throughout history1 have also used fenugreek medicinally. In ayurvedic medicine, it’s been praised as an aphrodisiac and digestive soother. Meanwhile, in Egypt, fenugreek seeds were used to promote milk production in lactating women and relieve menstrual cramps. Ground fenugreek has also been taken internally to induce childbirth and used externally as a poultice for soothing skin irritation and infections. As you can see, there are about a million and one ways to use the plant medicine—but what makes it so effective? And while there isn’t enough evidence to officially recommend fenugreek to treat any specific health condition (more comprehensive clinical trials are needed), preliminary research does suggest this seed packs a serious health punch, thanks to its impressive nutritional profile. Here are a few ways it may help you: Fenugreek’s gel-like soluble fiber is also thought to combine with bile acid and lower triglycerides and LDL cholesterol levels. In a recent study2, 140 subjects with prediabetes were given either a placebo or 5 grams of fenugreek seed powder twice a day before meals over the course of three years. The fenugreek group experienced a significant reduction in fasting blood glucose levels and post-meal blood glucose levels and a drop in LDL “bad” cholesterol. But most impressively, at the conclusion of the study, the placebo group had a 4.2 times greater chance of developing diabetes compared to the people taking fenugreek. Fenugreek powder may also help prevent blood sugar spikes when incorporated into baked goods, with one small study3 finding that bread containing 5 percent fenugreek powder was more effective at reducing insulin resistance among people with diabetes than regular wheat bread. Additional research shows4 that drinking fenugreek tea (made by mixing fenugreek seed powder in hot water) may be even more effective at balancing blood sugar and lowering cholesterol than consuming the seeds incorporated into food. In one study5, women were either given a placebo or 900 milligrams of fenugreek seed powder three times a day for the first three days of their period for two consecutive menstrual cycles. While the severity of pain was reduced in both groups, the duration of pain decreased significantly in the second cycle of the fenugreek group only. Symptoms of fatigue, headaches, nausea, vomiting, and lack of energy also decreased with fenugreek, and no side effects were reported. (Here’s how to tell if your period is signaling a hormonal imbalance.) Fenugreek may also have demulcent properties, relieving irritation of the mucus membranes in the digestive tract by forming a protective film or coating of mucus over them. “Some people find that fenugreek helps with acid reflux,” says Amy Shah, M.D., an immunologist and mindbodygreen Collective member. “The exact mechanisms are still a question, but it may pull lubrication into the GI tract so that both acid reflux and other stomach ailments get better.” These properties may also help to prevent or heal a leaky gut. For similar reasons, fenugreek might have anti-ulcer potential. One study6 on animals found that a gel solution derived from fenugreek seeds had comparable anti-ulcer effects to omeprazole, a proton-pump inhibitor found in medications like Prilosec. The fenugreek solution protected the mucus membrane layer of the stomach from damage and reduced the secretion of stomach acid—a reaction that could be promising for those with recurring heartburn and indigestion. While more research should be done to confirm its effectiveness in humans, fenugreek has been shown to have antibacterial1 and anti-inflammatory properties, which may support these uses. One animal study10, for example, found that a fenugreek seed extract had significant anti-inflammatory and pain-relieving activity when applied to a paw edema in rats. In one small study11, men who took 600 milligrams of fenugreek extract daily for six weeks experienced more orgasms and increased sexual arousal, energy, and stamina. They also maintained healthy testosterone levels. Another study12 found that the same dose of fenugreek extract had a positive effect on women with low sex drive. After eight weeks of supplementation, women experienced a significant increase in free testosterone and estradiol and had increased sexual desire and arousal. Estradiol is a hormone that aids in lubrication, helping combat vaginal dryness and irritation, which could make sex more enjoyable. There’s no single recommended or ideal dose for fenugreek, since it may vary depending on the condition you’re treating. But with supplements, it’s likely a good idea to start with 500 milligrams per day and work your way up to the recommended dose on the label (usually 1,000 milligrams) as long as you don’t experience any adverse side effects. Of course, you should always talk with your health care provider about dosing and whether fenugreek might interact with any of your current medications. Since the U.S. Food & Drug Administration (FDA) doesn’t regulate dietary supplements, it’s smart to seek out a fenugreek supplement that’s been tested by a credible third-party group like NSF, UL, or USP. These certifications verify that a supplement contains what the label says it contains and that it isn’t contaminated with dangerous substances. Here are a few recipes to start experimenting with: Take a straight spoonful: “Overnight-soaked fenugreek seeds are my preference,” says Shah. Just take a spoonful in the morning to set yourself up for optimal digestion and balanced blood sugar. Make a soothing tea: Another simple fenugreek recipe that Shah endorses: “Mix a spoonful of the powder into warm water and drink it.” Or, to up the complexity a bit, you can boil whole fenugreek seeds with a couple of cardamom pods and a chamomile tea bag for 20 minutes. Serve with honey for a little extra sweetness and to complement fenugreek’s naturally maple-y taste. Make a sprouted salad topper: You can actually sprout whole fenugreek seeds, just as you would other seeds and beans, says Shah. Simply leave them overnight in water and then change the water in the morning, repeat for 2 to 3 days until you see green sprouts, then toss them into a salad or a grain dish for added flavor and texture. Use as a sweet or savory flavor booster: “Experiment with using fenugreek seeds and powder in spice blends, grain dishes, and other recipes,” says Cording. Ground fenugreek seeds are often used in curries and can also be sprinkled into a variety of sauces, onto cooked greens or other vegetables, and into plain yogurt. For something savory and warm, try this inflammation-taming soup featuring fenugreek and turmeric. Or if you’re craving something sweet, without the blood sugar spike, try out this fenugreek rice pudding. If you’re on diabetes, blood-thinning, or anti-platelet medication, you should only use fenugreek under the care of a physician. Fenugreek may amplify the effects of these medications, potentially dropping your blood sugar levels too low or impairing your blood’s ability to clot. Additionally, the National Center for Complementary and Integrative Health (NCCIH) suggests that pregnant women should avoid fenugreek since it may affect uterine contractions. Fenugreek also influences sex hormones, including estrogen, in the body and may be unsafe for women with hormone-sensitive cancers such as breast cancer, uterine cancer, ovarian cancer, and endometrial cancer. So there you have it! Enjoy exploring the seriously diverse benefits of this ancient plant medicine.
