Fenugreek Tea: Benefits, Side Effects, And How To Make It

Shed those extra pounds and keep cholesterol at bay with this delicious concoction.

Medically reviewed by Alexandra DusenberryAlexandra Dusenberry, MS, RDN
By Ravi Teja TadimallaRavi Teja Tadimalla, Professional Certificate In Food, Nutrition & Health  • 

Fenugreek tea benefits are gaining the attention of many health enthusiasts today. Fenugreek (Trigonella foenum-graecum) is one of the most widely used spices in Indian cuisine. It offers many health benefits and was used to treat many health ailments in alternative medicine. Today, its tea is being popularized.

Claims associate this tea with weight loss, better heart health, enhanced digestion, and reduced inflammation.

Know what research says about these benefits. We also have included a fenugreek tea recipe for you. Continue reading.

Helba tea is a popular Egyptian tea made from crushed fenugreek seeds. This drink is consumed during the winter months.

What Are The Benefits Of Taking Fenugreek Tea?

1. May Improve Heart Health

Fenugreek tea may lower the levels of cholesterol, which is one of the largest contributors to heart disease. A study shows that taking fenugreek every day can lower blood cholesterol in patients with coronary artery diseasei  XA disease affecting the heart where the arteries supplying blood to the heart are blocked due to plaque buildup.  (1).

As per some rat studies, this can be attributed to the ability of fenugreek to increase the levels of the antioxidant enzyme glutathione, which is known to boost heart health (2).

2. May Aid Digestion

Woman happily touching her stomach as fenugreek tea benefits her by aiding digestion

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Fenugreek contains water-soluble fiber, which helps treat constipation (3). In fact, fenugreek seeds and the tea make for a great treatment for ulcerative colitisi  XA chronic inflammatory bowel disease that causes painful open sores and inflammation of the digestive tract. and irritable bowel syndrome (4).

The tea has also been used in traditional Chinese medicine to treat digestive issues (5). Some believe that taking the tea after meals can aid digestion.

3. May Help Fight Inflammation

Fenugreek contains linolenic and linoleic acids, both of which offer anti-inflammatory benefits (6). Traditional Chinese medicine also considers fenugreek a powerful inflammation fighter.

Moreover, the tea can have similar effects on arthritisi  XA common condition that affects the joints and damages the cartilage, resulting in pain, inflammation, and difficulty in movement. symptoms as well. In an Indian study, fenugreek was found to have beneficial effects on arthritic rats (7).

Other research also suggests that fenugreek mimics estrogen. It can help reduce the risk of auto-immune conditionsi  XA condition where the body attacks one’s own immune system by killing or attacking the healthy cells. (arthritisi  XA common condition that affects the joints and damages the cartilage, resulting in pain, inflammation, and difficulty in movement. is one of them) (8).

4. May Promote Weight Loss

Woman measuring her waist with a tape as fenugreek tea benefits her by aiding weight loss

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Some rat studies have shown that fenugreek seed extract can inhibit fat accumulation and help reverse high-fat levels (9). Another study showed that the intake of fenugreek could decrease fat consumption, even in healthy adults (10). This way, the seeds could help aid weight loss.

5. May Aid Diabetes Treatment

Woman using a glucometer as fenugreek tea benefits her by lowering her blood sugar level

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The soluble fiber in fenugreek can lower blood sugar levels. It achieves this by slowing down the absorption of carbohydrates (11).

An Iranian study states that taking fenugreek can have beneficial effects on type 2 diabetes (12). The study suggests that taking fenugreek seeds soaked in hot water (as tea) may help in this regard.

6. May Boost Brain Function

A compound in fenugreek (called trigonelline) was found to have brain-boosting effects (13). Further research suggests that the tea may slow down the progression of age-related memory loss. It may also reduce the risk of brain ailments like Alzheimer’s and Parkinson’s (14).

Fenugreek tea can also reduce aluminum toxicity, thereby preventing brain disease (14).

7. May Enhance Male Sexual Health

Supplementation with fenugreek seeds showed increased testosterone levels in male subjects. These not only improved their resistance training but also seemed to enhance their libido (15).

Other preliminary studies show that the intake of fenugreek can improve sexual arousal, energy, and stamina in men. It also helps men maintain their normal healthy testosterone levels (16).

8. May Be Beneficial During Breastfeeding

Fenugreek tea benefits woman in breastfeeding her baby

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According to a study, fenugreek seeds are among the most potent herbal galactagogues (substances that promote lactation in humans and other animals) (17). The tea could be a healthy addition to the diet for promoting breast milk production.

9. May Offer Respiratory Relief

Woman reaching out for her inhaler on bed may benefit from fenugreek tea as it provides respiratory relief

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Fenugreek tea was believed to have been used by the Egyptians thousands of years ago for relieving respiratory ailments. Studies show that the aqueous extracts of fenugreek seeds can help treat asthma (18).

Anecdotal evidence suggests that the tea may also heal a sore throat. However, more research is warranted in this regard.

10. May Fight Premature Aging

Fenugreek tea, especially the one made from germinated seeds, exhibits higher antioxidant activity (19). Antioxidants help prevent the symptoms of photo-induced aging of the skin (20).

11. May Treat Dandruff

In studies, fenugreek leaf extract was used to treat seborrheic dermatitis and dandruff (21). You may also use the tea for this purpose. Once you are done shampooing, rinse your hair with the tea. You can also rinse your hair with the tea after using the conditioner.

These are the ways fenugreek tea can improve your health and life. In the following section, we have discussed how to make the tea at home.

How To Make Fenugreek Tea

Making fenugreek tea is simple. You need a few fenugreek seeds. Follow the procedure given below:

  1. Crush the seeds with a mortar and pestle.
  2. Boil water in a kettle. Pour it into a teapot or a container.
  3. Add the crushed fenugreek seeds. You can also add other herbs and loose tea leaves.
  4. Cover and steep the seeds for about 3 minutes.
  5. Strain through a tea strainer into a cup or another container.
  6. You can also sweeten with honey or stevia.
  7. Drink the tea hot or cold.
Quick Tip
You can add herbs like dried tulsi, lemon verbena, nettle, or red raspberry leaves to your tea to increase its medicinal value.

Before you go about preparing the tea, there is something you need to know – the tea may not be for everyone. Excess consumption of tea may cause adverse effects in some individuals. We will explore those in the following section.

What Are The Side Effects Of Fenugreek Tea?

  • Issues During Pregnancy

According to rat studies, consuming fenugreek seeds during pregnancy may cause growth retardation in the child. The seeds may also alter the neurobehavioral performance of the child (22). The impact of the seeds/tea on human pregnancies is yet to be studied. Hence, stay safe and avoid use if you are pregnant.

  • May Lower Blood Sugar Way Too Much

As fenugreek can lower blood sugar, taking the tea along with blood sugar or diabetes medications may cause problems. Limited research is available in this aspect. However, please check with your doctor before consuming the tea.

  • Allergies

Though fenugreek allergies are rare, a couple of individuals reported experiencing allergies after consuming fenugreek. The allergic symptoms included wheezing, fainting, head numbness, and facial swelling (23). Hence, if you have a food allergy, exercise caution before taking fenugreek tea.

Infographic: Important Benefits Of Drinking Fenugreek Tea

As we know drinking fenugreek tea has many health benefits and helps in treating so many ailments. Being rich in fibers and antioxidants, it is used widely in various forms to boost overall health. While you might be caught up on all the benefits of fenugreek tea, there are a few major ones you should keep in mind.

Check the infographic below to know how drinking tea brewed from fenugreek seeds benefits your health.

important benefts of drinking fenugreek tea (infographic)

Illustration: StyleCraze Design Team

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Fenugreek has a long history in alternative medicine for its therapeutic values. Fenugreek tea is also gaining a lot of attention among health enthusiasts. Intake of fenugreek tea benefits your health in many ways. It may lower cholesterol levels, aid in digestion, help fight inflammation, promote weight loss, lower blood sugar levels, and boost brain function. In addition, it helps fight premature aging signs and dandruff. However, excess consumption may cause some side effects, including issues during pregnancy and allergic reactions. Hence, consume it in moderation to enjoy its many benefits.

Frequently Asked Questions

How much fenugreek tea should I drink?

Three cups of the tea per day should do. The ideal dosage of the tea has not been established yet.

How long does it take for fenugreek to work?

There is some research with respect to breastfeeding. Fenugreek was found to increase milk production in breastfeeding women within 24-72 hours of intake (24).

Does fenugreek tea help with sleep?

Studies suggest that fenugreek seeds may help improve your sleep by reducing your anxiety (25). However, further studies need to be done to support this claim.

Does fenugreek tea help with gas?

While fenugreek seeds are commonly used as a medicine, they may cause gastrointestinal side effects like nausea, flatulence, and diarrhea (26).

Key Takeaways

  • From your heart issues to cholesterol levels, fenugreek tea can help control them all.
  • It also has the potential to treat hair issues like dandruff and an itchy scalp.
  • Consume this drink at least once a day for effective results; you can have it hot or cold.
  • Adding honey or stevia will help sweeten fenugreek tea.


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