The Powerful Health Benefits of Fenugreek and Thyme Herbs

The Powerful Health Benefits of Fenugreek and Thyme

Fenugreek and thyme are two common herbs that have been used for centuries in folk medicine. Modern research has confirmed that both herbs contain active compounds that offer a variety of health benefits. By incorporating fenugreek and thyme into your diet or using herbal supplements, you may be able to improve your health in many ways.

What is Fenugreek?

Fenugreek (Trigonella foenum-graecum) is an annual plant from the legume family that grows to about 2-3 feet tall. It is native to southern Europe, northern Africa and western Asia. The fenugreek plant produces long seed pods that contain 10-20 small, flat yellow-brown seeds that have a slightly bitter taste. Fenugreek seeds and greens have been used for centuries as both a culinary spice and for purported health benefits.

Some of the active compounds found in fenugreek include:

• Saponins - Have benefits for blood sugar and cholesterol levels
• Galactomannan - A type of soluble fiber that can improve digestion
• Trigonelline - An alkaloid that may help lower blood sugar
• Diosgenin - A phytoestrogen that helps regulate estrogen activity
• Phytic acid - An antioxidant that may inhibit cancer cell growth

Potential Health Benefits of Fenugreek

Here are some of the top evidence-based health benefits of fenugreek:

Helps regulate blood sugar

Several studies have found that fenugreek seeds can help lower blood sugar levels in people with diabetes. The galactomannan fiber slows down the digestion and absorption of carbohydrates. The amino acid 4-hydroxyisoleucine also appears to increase insulin sensitivity.

Lowers cholesterol

The soluble fiber galactomannan in fenugreek can bind to bile acids and reduce cholesterol absorption. Some studies show fenugreek can lower LDL (bad) and total cholesterol levels while raising HDL (good) cholesterol.

Aids digestion

Fenugreek acts as a prebiotic that feeds the good bacteria in your intestines. The extra fiber also adds bulk to stools and may relieve constipation for some people. Fenugreek has been used traditionally to treat numerous digestive problems such as dyspepsia, gastritis and ulcer symptoms.

Eases menstrual cramps

Fenugreek contains compounds like diosgenin and estrogenic isoflavones that help regulate menstrual cramps and menopausal symptoms. Women have used fenugreek for centuries to reduce painful cramps and induce childbirth.

Boosts libido

In men, fenugreek may help boost low testosterone and sperm levels. It may also improve athletic performance and sexual function. In women, the phytoestrogens in fenugreek can help minimize symptoms of PMS and menopause such as hot flashes.

Promotes milk flow in new mothers

Fenugreek has been used for centuries to increase milk production in new mothers. It is considered safe and may help boost the amount of milk produced for breastfeeding infants.

Improves exercise performance

Some research suggests fenugreek enhances athletic performance in men. It may help increase strength and testosterone levels and reduce fat mass. More research is needed, but athletes may benefit by adding fenugreek to their supplements.

What is Thyme?

Thyme is a fragrant herb from the mint family (Lamiaceae) that often shows up in Mediterranean, Italian, French and Middle Eastern cuisine. The most common variety is garden thyme (Thymus vulgaris). There are over 400 subspecies of thyme that grow in temperate regions around the world.

Thyme contains many active compounds including:

• Thymol - Has antiseptic and antifungal properties
• Carvacrol - A natural antimicrobial that fights infection
• Linalool - Anti-inflammatory compound that benefits immunity
• Terpinene - Antioxidant that removes free radicals
• Rosmarinic acid - Reduces oxidative stress and inflammation

The Health Benefits of Thyme

Here are some of the top evidence-based health benefits that thyme may provide:

Has antimicrobial effects

Thyme is packed with antimicrobial agents such as thymol and carvacrol. Research shows these phytochemicals are effective at killing different strains of bacteria and fungi, including drug-resistant superbugs.

Reduces respiratory infections

Thyme has been used traditionally to prevent and treat chest congestion, coughs and sore throats. The volatile oils help clear mucus from the lungs and fight viruses and bacteria that cause upper respiratory infections.

Improves oral health

Thyme has antiseptic, antimicrobial and antioxidant properties that keep your teeth and gums healthy. It inhibits oral bacteria that cause cavities, plaque and gingivitis. For centuries, thyme has been used in oral rinses and toothpastes.

Has anti-inflammatory effects

The antioxidants in thyme such as rosmarinic acid and luteolin reduce systemic redness, swelling and irritation. Thyme extract helps relax respiratory muscles and relieves coughing. It may also benefit people with inflammatory conditions such as arthritis.

May support brain health

Active compounds in thyme such as terpinene and thymol have neuroprotective effects. They help prevent free radical damage and the death of brain cells. Thyme appears to boost memory, concentration and cognitive function.

Supports skin health

Thyme contains anti-aging compounds like lutein along with antiseptic, antimicrobial and antioxidant agents. This helps protect the skin from UV damage, acne, rashes and signs of aging. Thyme is a common ingredient in natural skin care products.

Helps fight cancer

Early research suggests that certain compounds in thyme such as carvacrol may suppress the growth and spread of cancer cells. The antioxidants help induce cancer cell death and prevent tumors. More studies are needed to confirm these anti-cancer abilities.

Using Fenugreek and Thyme Together

When used together, fenugreek and thyme offer synergistic health benefits. Fenugreek provides fiber that improves digestion and heart health. Thyme adds antimicrobial, anti-inflammatory and antioxidant effects. Here are some tips for using these two herbs together:

Add to meals

Add fenugreek and thyme when cooking soups, stews, grains, beans, breads, smoothies or eggs. The herbs provide a flavor boost while also enhancing the nutritional value of meals.

Make herbal tea

Steep the herbs together to create a therapeutic tea. Fenugreek has a slightly sweet, nutty taste that combines nicely with the minty lemon flavor of thyme.

Create poultices

Mix the dried herbs with hot water and use as a poultice on the skin to relieve pain or fight infection. The anti-inflammatory and antimicrobial actions work together to heal minor cuts, burns, eczema and acne.

Try supplements

Look for herbal capsules that contain both fenugreek seed powder and thyme leaf powder. Follow dosage recommendations to benefit digestion, immunity, respiratory health, circulation, energy and more.

Potential Side Effects and Precautions

Fenugreek and thyme are generally recognized as safe when used in normal food amounts. However, supplements or high doses may cause unwanted effects in some people including:

• Digestive upset
• Maple syrup-like body odor
• Facial swelling
• Lowered blood sugar
• Uterine contractions

Women who are pregnant or breastfeeding should avoid medicinal amounts of these herbs until more research is done on safety. People with diabetes and those taking blood thinning or antidepressant medications should consult their doctor before using fenugreek.

The Bottom Line

Fenugreek and thyme are nutritional powerhouses that have complementary therapeutic actions. Fenugreek aids blood sugar control, heart health and milk production in mothers. Thyme boosts respiratory and immune function while fighting bacteria, oral infections and inflammation. Used together, these herbs create a potent natural remedy for numerous health conditions.

Adding fenugreek and thyme to your diet is safe for most people and provides a variety of benefits. But check with your doctor before taking herbal supplements, especially if you have an existing medical condition or take prescription medications.

FAQs

What are the main health benefits of fenugreek?

Fenugreek helps regulate blood sugar levels, lower cholesterol, aid digestion, ease menstrual cramps, boost libido, promote milk flow in new mothers, and improve exercise performance.

What compounds in thyme provide health benefits?

Active compounds in thyme like thymol, carvacrol, linalool, terpinene, and rosmarinic acid have antimicrobial, anti-inflammatory, and antioxidant effects in the body.

How can I use fenugreek and thyme together?

You can add the herbs to foods, make tea by steeping them together, use topically as a poultice, or take capsules that contain both fenugreek and thyme.

Is it safe to take fenugreek and thyme daily?

Using small amounts as seasoning is generally safe, but check with your doctor before taking supplements regularly, especially if you have an existing medical condition.

What side effects are possible with fenugreek and thyme?

At high doses, fenugreek and thyme may cause digestive upset, maple syrup odor, facial swelling, lowered blood sugar, and uterine contractions in some people.