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Fenugreek

Trigonella foenum-graecum

Fenugreek ("methi") is a staple of Indian South African cooking. As a supplement it is studied for blood sugar and for breast-milk supply, with mixed results — and it is one to avoid in pregnancy.

What it is

Fenugreek is a legume. Its hard, golden seeds are rich in soluble fibre (galactomannan), which thickens in the gut and slows sugar absorption — a likely reason for its effects on blood sugar.

What the research says

Blood sugar in type 2 diabetes

Mixed

Some studies show lower blood sugar, but many were low quality.

Breast-milk supply

Limited

A few small studies with mixed results.

Amounts used in studies

Blood-sugar studies have used from 1 g to well over 10 g of seed powder a day.

Who should avoid it

  • Pregnancy — linked to birth defects in animal and human reports.
  • Peanut or chickpea allergy (possible cross-reaction).
  • Children, in supplement amounts.

Medicines to watch

  • Diabetes medicines and insulin: risk of low blood sugar.
  • Blood thinners: possible added bleeding risk.
  • Because of its fibre, take other medicines at least two hours apart.

What to look for when buying

  • Ask for a microbiology result; seed powders can carry bacteria if poorly handled.

Common questions

Why does my sweat smell of maple syrup?

A compound called sotolon causes it. It is harmless and common.

Can I use it to increase breast milk?

Evidence is mixed and safety in breastfeeding is not well established. Speak to your clinic or a lactation consultant first.

Read next

Sources

  1. NCCIH — Fenugreek

Last reviewed 19 October 2026 by Spicewell editorial team. How we write our guides

This guide is general information, not medical advice. Speak to a doctor or pharmacist before starting any supplement, especially if you are pregnant, breastfeeding, under 18 or taking medication.