Fenugreek (Trigonella foenum-graecum) originated in the Mediterranean, Southern Europe, and Western Asia regions of the world. Its Latin name trigonella is due to the triangular-shaped flowers. Fenugreek is a semi-arid plant that is grown around the world. Persian, Chinese, Greek, and Indian cultures used it for a variety of purposes, and it is one of the oldest medicinal herbs in recorded history. Traditionally, it has been used to help support lactation in new mothers, high cholesterol, diabetes, asthma, and even for improving mouth odor.

Fenugreek seeds contain protein and fiber. Its nutrient profile includes thiamine (vitamin B1), iron, phosphorus, sulfur, sodium, and silicon. Fenugreek is a multipurpose herb that is antimicrobial, antioxidant, antiparasitic, and can help reduce pain. It also has anti-cancer qualities. It really shines as a digestive aid and as an anti-diabetic herb.

One study looked at adding 5-10 grams of fenugreek to breakfast and found it increased satiety and fullness after the meal. With this in mind, fenugreek may help with appetite suppression and reducing food intake. Research also shows fenugreek slows down gastric emptying time as well as lowers glucose uptake due to its high fiber content. It has been shown to help protect the pancreas and stimulate pancreas restoration. Additionally, it may help improve cholesterol levels.

One way to add fenugreek into your daily routine is to add the seeds to a meal once a day or consume it in tea by adding the seeds to hot water. Fenugreek is considered a very safe herb to consume, but it is not recommended to be used regularly in large amounts by males. There has been some concern that too much fenugreek can negatively impact male fertility, so it should be used with caution if trying to conceive.

Resources:

Ranade, Manjiri, and Nikhil Mudgalkar. 2017. “A Simple Dietary Addition of Fenugreek Seed Leads to the Reduction in Blood Glucose Levels: A Parallel Group, Randomized Single-blind Trial.” Ayu; 38(1-2): 24-27. doi:10.4103/ayu.AYU_209_15

Shabil M, Bushi G, Bodige PK, Maradi PS, Patra BP, Padhi BK, Khubchandani J. 2023. “Effect of Fenugreek on Hyperglycemia: A Systematic Review and Meta-Analysis.” Medicina; 59(2): 248. https://doi.org/10.3390/medicina59020248

Sun, Wenli et al. 2021. “Fenugreek Cultivation with Emphasis on Historical Aspects and its Uses in Traditional Medicine and Modern Pharmaceutical Science.” Mini Reviews in Medicinal Chemistry; 21(6): 724-730. doi:10.2174/1389557520666201127104907