Fenugreek: What Is It and Is It Healthy?

If you’ve yet to be properly introduced to fenugreek, you’ve been missing out. Naturopathic medicine specialist Jacob Hill, ND, details the multipurpose plant’s many uses and potential health benefits.

What is fenugreek?

Fenugreek has a rich history as a food and a medicine. It grows in the Middle East, on the Indian subcontinent and in parts of Africa. It’s used as an herb, spice and vegetable in culinary traditions around the world. Horses like it, too! (The word “fenugreek” roughly translates to “Greek hay.”)

Fenugreek is a part of many healing practices. It’s best known as an Ayurvedic remedy, but it’s also used in traditional Chinese medicine (TCM) and Western herbalism.

Fenugreek uses and benefits

Fenugreek is a tasty and versatile plant associated with a wide range of health benefits. But how many of those benefits are backed by scientific evidence? The answer isn’t as straightforward as you might think.

Nutritional support

For the right person, fenugreek can be a tasty and nourishing addition to a balanced diet. The leaves and seeds feature in many Southeast Asian, African and Middle Eastern dishes, from curries and flatbreads to teas and desserts.

“The seeds are rich in fiber and protein,” Dr. Hill reports. “They’re also a good source of iron, magnesium, manganese and calcium.”

The leaves pack a nutritional punch, too. They contain less protein than fenugreek seeds, but they’re a low-calorie source of several vitamins, particularly A and C.

Many people love fenugreek for its taste, but the flavor can be hard to describe.

Fenugreek smells a bit like maple syrup and is sometimes used as a flavor substitute for everyone’s favorite pancake topper. But it can also be bitter, earthy, herbaceous or nutty. The flavor depends on the part of the plant you’re using, how much you’re using and how you’re preparing it.

May reduce blood sugar

Research suggests that fenugreek may help people with diabetes manage their blood sugar levels. But the evidence is still preliminary, and fenugreek supplements are nowhere near as effective as pharmaceuticals created for the same purpose.

“The best evidence for fenugreek’s medicinal benefits revolves around its potential to support people with Type 2 diabetes,” Dr. Hill says. “That’s where the most research is happening.”

Stimulates breast milk production

If you’re pregnant or breastfeeding, you may have heard that fenugreek can boost your milk supply. While a handful of small studies suggest that’s true, the research is far from ironclad. Most of the evidence that fenugreek is a lactation aid comes from individual experiences, not scientific research.

Until we know whether fenugreek works and whether it’s safe, it is best to avoid using it in supplement doses while pregnant or breastfeeding.

Other claims about fenugreek

Some believe fenugreek has medicinal uses beyond the ones we’ve already mentioned, but the scientific evidence isn’t strong enough to back up those claims.

It’s unclear if fenugreek:

• Boosts testosterone levels and sexual function in men
• Has anti-inflammatory properties
• Lowers cholesterol
• Supports digestion and reduces heartburn
• Helps manage appetite

“The lack of evidence doesn’t mean fenugreek doesn’t work,” Dr. Hill clarifies. “It means we don’t know. It’s possible that it has benefits that aren’t in the literature yet. But healthcare providers will need more rigorous research and safety data to comfortably recommend a fenugreek supplement in most cases.”

Fenugreek safety and side effects

Consider reducing the amount of fenugreek you eat (or avoiding it altogether), and avoid taking a fenugreek supplement if you:

• Are pregnant
• Take medication for diabetes
• Take a blood thinner
• Are having surgery
• Have a hormone-sensitive cancer

Do you see yourself on that list somewhere? Rest assured that having the occasional meal flavored with fenugreek is unlikely to cause you harm.

“We typically differentiate between food dosing and supplement dosing,” Dr. Hill explains. “The active molecules within fenugreek are spread out enough throughout most dishes that they’re unlikely to have much of an effect.”

Using fenugreek in supplement form is a different story.

When you take fenugreek pills or use fenugreek extract, you’re consuming far more of those active ingredients. That’s where unpleasant side effects may occur.

Possible side effects of taking a fenugreek supplement include:

• Diarrhea
• Abdominal pain and gas
• Indigestion
• Bleeding
• Low blood sugar (hypoglycemia)
• Poor appetite
• Unusual, slightly sweet body odor
• Allergic reactions, including asthma

You may have heard that large doses of fenugreek can cause infertility, miscarriage, liver disease and neurological conditions. The evidence isn’t very strong, but it’s worth keeping in mind if you’re thinking about adding an herbal supplement to your daily routine.

Even if all those possible side effects associated with fenugreek are debunked, supplement use of any kind always comes with risks.

“If you choose to use fenugreek supplements, make sure you’re using a high-quality brand that’s third-party tested,” Dr. Hill urges. “These products aren’t regulated by the U.S. Food and Drug Administration (FDA).

“It’s also helpful to speak to a licensed healthcare professional with knowledge of dietary supplements and herbal medicines. They can guide you on safe dosing, high-quality supplement brands, and monitor you for complications.”

Third-party testing isn’t foolproof. But it’s the closest you can get to being sure that your fenugreek supplement:

• Is actually made with fenugreek
• Has been tested for quality and safety
• Has accurate dosing information and consistency
• Isn’t contaminated with other ingredients, allergens or toxins

Fenugreek allergy

If you have oral allergy syndrome, keep in mind that fenugreek is cross-reactive with peanuts and chickpeas.

Peanuts and chickpeas are closely related to fenugreek. And all three foods have proteins in them that look similar to pollen proteins. That means your body may react to them the same way it does to a tree, grass or plant allergen.

Final thoughts

Always tell your healthcare provider about any supplements you’re taking or considering, not just fenugreek. Dr. Hill says it’s important because:

• They can change the way your other medications work in your body (drug interactions).
• Your provider needs to monitor you for complications — and know what to do in an emergency.
• What you put in your body can affect the type of treatment plan you should be on.

“Healthcare providers have lots of discussions with patients about herbs and dietary supplements. And they really are discussions,” Dr. Hill notes. “What’s most important is clear communication. If we know what you’re taking, we can try to account for it in your medical plan.”