Fenugreek (Trigonella foenum-graecum) can be used as a laxative and a treatment for constipation. But, the part of the plant that is used is the seeds; which are very high in fiber and have fluid absorbing mucilage. Fenugreek helps to speed up intestinal transit and soften the stool; helping you pass a stool comfortably.
Also, fenugreek seeds are what are used for constipation, and will be referred to in this article at times as just "fenugreek."
Fenugreek may not help you pass a stool as quickly as a powerful laxative like aloe vera, but it will do it in a much safer way. Aloe and other laxative herbs contain strong laxative chemicals called anthraquinones; and the results of using them can be uncomfortable!
Also, repeated use of anthraquinone laxatives can result in becoming dependent upon them; therefore, use them as a last resort. For a more long term, stable approach to dealing with constipation, herbs like fenugreek are a great choice.
How to use Fenugreek for Constipation
The late Dr. James Duke (more about Dr. Duke from the USDA), an expert on herbal medicine, discussed using fenugreek for constipation in his book The Green Pharmacy.(source 1)
Dr. Duke cautioned that fenugreek seeds should only be taken in doses of no more than two teaspoons (about 5 g) at a time. The reason for this is that more than that dose can cause abdominal irritation. And, Dr. Duke suggests drinking plenty of water when you do use this herbs, to keep your bowels moving.
A 2014 review study published in the Nutrition Journal(source 2) investigated 10 different clinical trials involving fenugreek and discussed dosages. The review found the daily dose of fenugreek seeds ranged from 1 g to 100 g; with an average dose of 25 g. The study said medium doses of fenugreek seed powder were 5 g and high doses were 25 g.
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Fenugreek’s Ability as a Laxative
Fenugreek is a bulk laxative due to its high mucilage content. According to one 2018 study in the Journal of the Saudi Society of Agricultural Sciences(source 3) fenugreek contains 28% mucilage and 14.5% dietary fiber (from a total of 58% carbohydrates of which about 25% is dietary fiber).
According to C.P. Khare, in the 2004 book Indian Herbal Remedies,(source 4) the mucilage content of fenugreek ranges between 25% and 40%; and, 45% to 60% carbohydrates which is mainly comprised of mucilaginous fiber (galactomannans).
Mucilages in general help to increase the mass of your stool and also speeds up intestinal transit; in essence they are laxatives. Additionally, an added benefit is the water retaining capability of this substance delays stomach emptying at a gastrointestinal level; resulting in a feeling of fullness.(source 6)
A 2016 study in the Journal of Evidence-Based Complementary & Alternative Medicine(source 5) stated the laxative effect of this herb is due to the mucilage component.
A 2008 study in the Journal of Herbal Pharmacotherapy(source 7) states: Fenugreek fibers are not fermented by human colonic bacteria, and therefore may possess a laxative effect.
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Research on Fenugreek for Constipation
A 2016 study in Nutrition and Food Sciences Research(source 8) states fenugreek could be useful for constipation; and, also may be able to stymie the onset of diverticulitis and diverticulosis.
The reason this herb is good for constipation is due to its ability to promote the transit of intestinal material due to how it ferments in the colon. It also helps hold water in the waste and thereby softens the stool. Also, it adds bulk to the stool.
A 2006 study in Food Reviews International(source 9) talks about the fiber in this herb and its benefits for the digestive system.
The study states that the dry weight of fenugreek seeds is composed of nearly 50% edible dietary fiber. 100 g of fenugreek seeds have 50 g of fiber as a result. The fiber of the seeds is composed of 20% soluble and 30% insoluble fiber. And, the recommended daily allowance (RDA) for fiber is 20 to 30 grams.
The RDA is a US measurement, and is straightforward to explain. According to the US National Library of Medicine Bookshelf,(source 10) the RDA is defined as:
Recommended Dietary Allowances (RDAs) are the levels of intake of essential nutrients that, on the basis of scientific knowledge, are judged by the Food and Nutrition Board to be adequate to meet the known nutrient needs of practically all healthy persons.
Recommended Dietary Allowances: 10th Edition
Concerning constipation, the Food Reviews International(source 9) study states this herb reduces the risk of constipation, makes passing a stool very comfortable and easy, makes colon transit time very brief, and helps with regularity.
Because of these benefits, the study also states that fenugreek lowers a person’s risk for hemorrhoids, diverticulosis, and anal fissures.
A 2021 review study in Mini Reviews in Medicinal Chemistry(source 11) also states that fenugreek is good for constipation.
The 2020 book Ethnopharmacological Investigation of Indian Spices(source 12) talks about this herb’s use for constipation, saying: Fenugreek fiber could be effective for curing constipation and stops the growth of diverticulosis.
The 2021 book Fenugreek: Biology and Applications(source 13) says fenugreek prevents constipation.
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A Natural Digestive System Supplement that Helps
If you have been struggling with digestive problems like constipation, you should know about Samuel Bart. Mr. Bart lives with his wife, Alma, in Nashville, Tennessee.
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If you are in a situation where you have “tried everything,” SynoGut is worth the quick purchase and a solid test drive. If you would like to learn more about Samuel Bart’s SynoGut supplement, you can do so at the SynoGut website.
About the Author
Geoff Kent is a natural medicine enthusiast who has been researching and writing about natural medicine since 2008. Geoff is primarily a web developer, but also researches and authors written and video content about natural health. Geoff has a bachelor’s degree in Management Information Systems from the University of Northern Iowa.
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