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Fenugreek

Also: methi (Hindi) · kasuri methi (dried leaves) · Trigonella foenum-graecum

A bittersweet seed and herb. Studied for blood sugar and breast milk supply, with weak or mixed results.

Overall evidence

Evidence level: Limited or early evidence

Small, mixed-quality studies with inconsistent results.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

Fenugreek
Photo: Thamizhpparithi Maari, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

A legume whose seeds and leaves are used as spice and vegetable. The seeds smell of maple syrup and are slightly bitter.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • India

    Seeds are tempered in oil for sambar and pickles; methi leaves are cooked with potatoes or kneaded into theplas. Methi laddoos are traditionally given to new mothers.

  • Ethiopia and Yemen

    Fenugreek is a key ingredient in berbere and in hilbeh, a whipped fenugreek relish.

  • Middle East

    Fenugreek appears in breads and spice mixes and in traditional postpartum foods.

What the research says

Each claim graded on its own evidence.

  • Fenugreek and blood sugar

    Evidence level: Limited or early evidence

    Research suggests fenugreek may lower blood sugar in type 2 diabetes, but many studies were not high quality and NCCIH says there is not enough good evidence to judge.[1]

  • Fenugreek and breast milk supply

    Evidence level: Limited or early evidence

    A few studies have had mixed results, so it is unclear whether fenugreek increases milk supply.[1]

In food amounts

A quarter to one teaspoon of seeds per dish, or a tablespoon of dried leaves.

We describe everyday cooking amounts only, never supplement doses.

Safety

Pregnancy and breastfeeding
Fenugreek in amounts above normal food levels is not considered safe in pregnancy; its use has been linked with birth defects.[1]
Medicines
Large amounts may lower blood sugar too far, which matters if you take diabetes medicines. Talk to your doctor or pharmacist before using supplements.[1]
Allergies
Fenugreek can cause allergic reactions, including serious ones. It is a legume, like peanuts, soybeans and chickpeas, which are common allergens.[1][2]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Fenugreek — fact sheet — US National Center for Complementary and Integrative Health (NCCIH, NIH)
  2. [2] Food allergy — NHS (UK)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with fenugreek

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