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Fenugreek: Benefits, usage, dosage and side effects
Written byH&B editorial team
Reviewed byDr Anojan Arulananthan
Maybe you’ve sprinkled fenugreek into your dal or rice. But does it have any extra benefits? Find out more – including whether it can help with breastfeeding
Summary
1Fenugreek for appetite
Fenugreek seeds are made up of almost 50% fibre, so it makes sense that they could help increase fullness. But research is still limited...
2Fenugreek and breast milk production
Breastfeeding parents have historically used fenugreek to increase milk supply. However, the evidence is mostly anecdotal...
3Fenugreek in cooking
Fenugreek’s nutty flavour lends itself to several savoury dishes. Use in rubs, marinades, curries, soups and more...
Known as methi in India, fenugreek is commonly used in South Asian cooking. For centuries, people have believed it could increase breast milk flow and it’s still sometimes used for this purpose today.1 But does it work?
What could fenugreek do?
While more research is needed, studies have shown some potential health benefits of fenugreek...
1. Fenugreek may help manage appetite
In one US clinical trial, 18 adults with obesity were randomly assigned either a standard breakfast, one that included four grams of fenugreek fibre or one with eight grams of fenugreek fibre.
Over the next few hours, they rated how satisfied they felt every 30 minutes. The adults who ate more fenugreek fibre reported feeling fuller.2
Fenugreek seeds are made up of almost 50% fibre, so it makes sense that they could help increase fullness.
However, research is still limited – and you’d have to eat a lot of fenugreek seeds to come close to your suggested fibre intake.
2. Fenugreek may help breast milk production
Breastfeeding parents have historically used fenugreek to increase milk supply. However, the evidence is mostly anecdotal (based on things people have said they’ve experienced, rather than being scientifically proven).
Research on its usefulness, safety and side effects varies widely and studies are generally small.3,4,5 It’s not recommended by the NHS, and The Breastfeeding Network reports the potential for serious side effects (though how common they are is unknown) and says it shouldn't be used during pregnancy.6
While fenugreek is "generally recognised safe” as a flavouring, there’s not enough evidence to say whether it’s definitely safe for everyone in larger quantities.7 Anyone wanting to take fenugreek supplements for breast milk should speak to their GP or health visitor to weigh up the potential benefits and risks.
3. And fenugreek helps add flavour
Fenugreek’s nutty flavour lends itself to several savoury dishes. It’s particularly suited to stronger-tasting meats like lamb and goat, but it also helps add depth to milder proteins like paneer.
And you can use both the leaves and the seeds.
- Add ground fenugreek to a spice blend for rubs and marinades
- Lightly toast the seeds as the first step to a biryani or butter chicken curry
- Add fresh fenugreek leaves to soup and stock
Fenugreek nutrition
Fenugreek seeds provide a good amount of fibre and minerals. A teaspoon (roughly what you might use to season a meal for four to six people) contains:
- 1.2mg of iron – 8% of the RDA for a woman under 50, and 14% of the RDA for men of all ages and women aged 50+ 8,9
- 0.9g of fibre – 3% of an adult’s RDA 8,10
This might not sound like much shared between everyone at your table, but for a small sprinkle it packs a punch.
Taking fenugreek supplements
Fenugreek supplements tend to come as capsules or tablets, with clear instructions on how to take them.
If you plan to take fenugreek, always speak to your GP first. This is especially true in pregnancy – when you should be talking to your midwife and GP about any plans to change your diet or supplements – and when you're breastfeeding. Fenugreek supplements also aren’t suitable for anyone under 18.
If you're struggling to breastfeed and really want to stick with it, your midwife, health visitor or a community group could help you.
Fenugreek side effects
Fenugreek is likely to be safe when taken in amounts normally found in foods.7
However, if you’re eating or taking too much, potential side effects include diarrhoea, bloating and other digestive discomfort.11
The final say
Curry night, here we come...
Sprinkling some fenugreek into your meal may offer some benefits (one of them being great taste). For information and support on breastfeeding, head here for NHS guidance.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
It is important to always check with your doctor or midwife before taking any supplements while pregnant.
If you are pregnant, breastfeeding, taking any medications or under medical supervision, please consult a doctor or healthcare professional before use.
- Ahmad A, Alghamdi SS, Mahmood K, Afzal M. Fenugreek a multipurpose crop: Potentialities and improvements. Saudi J Biol Sci [Internet]. 2015 Sep 14 [cited 2024 Sep 10]; 23(2): 300-10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4894452/
- Mathern JR, Raatz SK, Thomas W, Slavin JL. Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjects. Phytother Res [Internet]. 2009 Nov [cited 2024 Sep 10]; 23(11): 1543-8. Available from: https://pubmed.ncbi.nlm.nih.gov/19353539/
- Turkyılmaz C et al. The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of life. J Altern Complement Med [Internet]. 2011 Jan 24 [cited 2024 Sep 10]; 17(2): 139-42. Available from: https://pubmed.ncbi.nlm.nih.gov/21261516/
- Mortel M, Mehta SD. Systematic review of the efficacy of herbal galactogogues. J Hum Lact [Internet]. 2013 Mar 6 [cited 2024 Sep 10]; 29(2): 154-62. Available from: https://pubmed.ncbi.nlm.nih.gov/23468043/
- Abdou R, Fathey M. Evaluation of early postpartum fenugreek supplementation on expressed breast milk volume and prolactin levels variation. Egyptian Pediatric Association Gazette [Internet]. 2018 Jul [cited 2024 Sep 10]; 66(3). Available from: https://www.researchgate.net/publication/326729909_Evaluation_of_early_postpartum_fenugreek_supplementation_on_expressed_breast_milk_volume_and_prolactin_levels_variation
- Bazzano AN et al. Maternal experiences with and sources of information on galactagogues to support lactation: a cross-sectional study. Int J Womens Health [Internet]. 2017 Feb [cited 2024 Sep 10]; 27(9): 105-13. Available from: https://pubmed.ncbi.nlm.nih.gov/28280392/
- US National Library of Medicine (NIH). Fenugreek – Drug Levels and Effects. Drugs and Lactation Database (LactMed®) [Internet]. Reviewed 2024 Aug 15 [cited 2024 Sep 10]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK501779/pdf/Bookshelf_NBK501779.pdf
- US Department of Agriculture (USDA). Spices, fenugreek seed [Internet]. USDA [cited 2024 Sep 10]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/nutrients
- NHS. Iron [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Sep 10]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
- NHS. How to get more fibre into your diet [Internet]. NHS [reviewed 2022 Jul 13; cited 2024 Sep 10]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
- National Center for Complementary and Integrative Health (NIH). Fenugreek [Internet]. NIH [reviewed 2020 Aug; cited 2024 Sep 10]. Available from: https://www.nccih.nih.gov/health/fenugreek
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