Though many herbs are touted as superfoods with catchall health benefits, few live up to the hype. So if everyone (read “your algorithms”) is telling you that the fenugreek benefits are too good to pass up and you must start incorporating the herb into your diet immediately, it’s natural to be skeptical—especially if you’ve never come across it before.
But in this case, you can rest assured that this isn’t another wellness trend. Fenugreek is hardly new and one of those IYKYK foods that experts agree can be beneficial for everyone looking to improve their lifestyle. Check out what they had to say below and see why you might want to start adding this superfood to all your meals.
What is fenugreek?
Fenugreek, more formally known as trigonella foenum-graecum, is a medicinal plant that has been long used in traditional medicine. It can be found in various parts of the world, such as the Mediterranean region of southern Europe, India, and western Asia, and many cultures incorporate it into their dishes. According to Elle Bernardo, RD, a registered dietitian at Health Meets Wellness, the plant contains bioactive compounds that benefit overall health.
It is made of fiber and rich in nutrients such as magnesium, potassium, and calcium. Bernardo goes on to say that it can be prepared in many ways for consumption, such as seeds, leaves, spices, herbal teas, and supplements. It’s also easily accessible and you can find it in most grocery stores, health-food stores, and pharmacies.
The benefits of fenugreek.
As one of the more multifaceted herbs out there, fenugreek comes with loads of health benefits. The main seven ones are:
May Help With Breast Milk Production
Fenugreek is often marketed as a natural substance that one can use to improve lactation. Studies show that it contains properties that may stimulate breast development or help with milk removal. But both Bernardo and Colin Malloy, RD, registered dietitian at Mount Sinai and international board-certified lactation consultant (IBCLC), say that more studies need to be done to definitively prove this. “Every breastfeeding experience is unique,” says Malloy. “It is always best to consult a certified lactation consultant before trying fenugreek (or any other supplement).”
Ease Menstrual Cramps
If menstrual cramps are particularly painful, you might want to consider incorporating fenugreek into your diet. Bernardo says it has bioactive compounds that have anti-inflammatory properties that can reduce muscle contractions and pain. She adds that its phytoestrogen content can impact the hormonal fluctuations in the body by mimicking estrogen and reducing the cramping.
Potentially Lower Blood Pressure
Fenugreek is high in potassium, fiber, and antioxidants, all of which Malloy says can help reduce high blood pressure. She also points to studies that show doses of 15 grams a day may help reduce systolic blood pressure and help with heart health. Bernardo adds that fenugreek can be used to increase blood flow and promote the relaxation of blood vessels. But more research needs to be done, says Malloy, and you’ll still want to discuss it with your doctor, especially if you’re already taking medication for hypertension.
May Lower Blood Sugar Levels
Some studies show that fenugreek contains a soluble fiber that can help slow down the absorption of glucose, which Malloy explains can help stabilize blood sugar after meals. “This is the most commonly referred-to anti-diabetic property of fenugreek seeds,” she says. “Additionally, an amino acid in fenugreek may help with managing diabetes due to its potential ability to improve insulin sensitivity.” But these studies are small, and he adds more research needs to be done.
Manage Cholesterol Levels
Small studies have shown that fenugreek may reduce blood lipid levels, which will in turn lower one’s cholesterol.
Improve Digestion
Another potential health benefit of fenugreek may be improved digestion. Studies have shown that because it has high amounts of fiber, it helps with constipation and increases healthy bowel movements.
Reduce Body Fat
Fenugreek is used to treat metabolic dysfunctions, and in animals, it is shown that it can control feeding behavior. While studies in humans are limited, there is research showing that the herb may help with weight management and increase lean body mass.
How to eat fenugreek.
You can eat fenugreek alone, but Bernardo says that it might not be as palatable as mixing it with other herbs and spices to improve its flavor and sprinkling it into dishes. It can also be found in tea, which she says is a common way to consume the plant.
What does fenugreek taste like?
Malloy says fenugreek is known for having a sweet or nutty taste and likens it to maple syrup, but with a slightly bitter kick to it. If that doesn’t sound appealing, then it’s best to combine it with other spices when incorporating it into a meal, she says.
The downsides.
Eating fenugreek is considered generally safe, you’ll just want to be mindful of how much you’re eating in a day. Malloy explains that fenugreek is high in fiber content, especially when consumed in large doses. This can result in some digestive issues such as nausea, diarrhea, and bloating. She adds that because it can potentially reduce blood sugar levels, eating a lot of it can cause levels to drop too much.
Most people can eat this superfood, but it’s also important to note that fenugreek belongs to the same plant family as peanuts, chickpeas, and soybeans. So she recommends those who are allergic to these particular foods stay away from fenugreek to avoid any allergic reactions. The National Institutes of Health (NIH) also recommends that those who are pregnant avoid eating it, as it has been linked to increased risks of birth defects. But if you have concerns or questions, it’s always best to ask your doctor before adding this—or anything—to your meals. It might just be the thing you’re missing in your diet, so it’s definitely worth the ask.
