Fenugreek Seeds For Weight Loss – Benefits + 4 Ways To Include Them In Your Diet

Shed those pounds and improve your metabolism with this powerful herb.

Medically Reviewed by Merlin Annie Raj, RD (Registered Dietitian)
By Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist

Fenugreek seeds are excellent for weight loss. Also known as methi in Hindi (Trigonella foenum-graecum), they help lower blood sugar, increase insulin sensitivity, and reduce inflammation. This powerful natural weight loss ingredient must be included in your diet if you want to lose weight.

Fenugreek seeds contain galactomannan, a water-soluble heteropolysaccharide. It reduces fat accumulation and curbs hunger by increasing satiety (1).

This post discusses how fenugreek seeds aid weight loss, their benefits, and how to use them. Scroll down!

Benefits Of Fenugreek Seeds For Weight Loss

Fenugreek seeds aid weight loss by reducing fat accumulation, suppressing appetite, improving metabolic rate, and enhancing digestion.

1. Rich In Fiber

Fenugreek seeds are highly nutritious and have a high fiber content. One teaspoon (3.7 g) of fenugreek seeds provides 0.9 g of protein and 1 g of fiber (2). The main dietary fiber present in fenugreek (methi) seeds is galactomannan, which was shown to inhibit fat accumulation in rat studies (1).

2. Suppress Appetite

Drinking fenugreek tea can help curb hunger by suppressing your appetite. A study on overweight Korean women showed that drinking fenugreek tea before lunch helped reduce their food intake and hunger (3).

Another Malaysian study showed that the addition of 5.5 g of fenugreek seeds powder to rice or bread significantly increased satiety in overweight and obese individuals (4). Hence, incorporating fenugreek in the daily diet may help with weight management.

3. Improve Digestion

Drinking fenugreek water after meals can help improve digestion by accelerating the secretion of digestive juices. An eight-week study on animals showed that a spice diet (with 2% fenugreek) increased pancreatic lipase activity and stimulated digestion (5).

4. Improve Metabolic Health

Fenugreek supplementation can improve metabolic parameters and aid weight loss. In a study, 25 adult individuals with type 2 diabetes were given fenugreek seeds extract and assessed for insulin sensitivity and lipid biomarkers. It was found that fenugreek reduced insulin resistance, improved HDL cholesterol levels, and decreased triglyceride levels (6). All these parameters need to be checked if your BMI is more than 25 kg/m2.

Note: Fenugreek seeds powder or methi water can aid weight loss if balanced with other holistic approaches. Drinking methi water does not help in spot weight reduction, but it can help improve the metabolic rate and aid digestion. This, in turn, can help reduce internal inflammation and bloating. Hence, start exercising, eat healthy (with proper portion control), and drink methi water to lose weight.

How To Use Fenugreek Seeds For Weight Loss

Given below are a few recipes that can help you lose weight:

1. Water-soaked Fenugreek Seeds

Water-soaked fenugreek seeds


What You Need

  • 1 tablespoon of fenugreek seeds
  • 2 glasses of water

How To Prepare

  1. Soak one tablespoon of fenugreek seeds in two glasses of water and leave them overnight.
  2. Filter the seeds from the water in the morning.
  3. Chew on the wet seeds on an empty stomach or drink 250-500 mL of fenugreek water to lose weight.

2. Fenugreek Tea

Fenugreek tea


What You Need

  • 1 teaspoon of fenugreek seeds
  • 1 cup of water
  • Cinnamon or ginger (for taste)

How To Prepare

  1. Grind the fenugreek seeds in a mortar or grinder with a little water until you obtain a fine paste.
  2. Boil water in a pan.
  3. Add the paste to the boiling water.
  4. Add other herbs (cinnamon or ginger) for taste.
  5. Cover the lid of the pan and lower the flame.
  6. Allow the tea to simmer for 5 minutes.
  7. Sip on the fenugreek tea on an empty stomach.
StyleCraze Says
Fenugreek seed tea has a slight maple syrup flavor if you do not add cinnamon or ginger to it. You may also add honey, agave, or cane syrup to sweeten it.

3. Sprouted Fenugreek Seeds

Sprouted fenugreek seeds


What You Need

  • Fenugreek seeds
  • Moist cloth for sprouting

How To Prepare

  1. Soak fenugreek seeds in water.
  2. Place them on a moist cloth and press with a stone/heavy utensil.
  3. Keep it aside for three nights.
  4. Remove the stone/heavy utensil.
  5. Let the sprouts grow to a decent length before you consume them.
StyleCraze Says
If the room you are growing sprouts in is too hot or too humid, rinse the sprouts more frequently and thoroughly with cold water. Otherwise, it may lead to mold growth or smelly sprouts.

4. Fenugreek And Honey Drink

Fenugreek and honey drink


What You Need

  • Fenugreek seeds
  • Organic honey

How To Prepare

  1. Make a coarse paste of fenugreek seeds with a stone mortar.
  2. Boil water in a pan and add the crushed seeds to it. Allow the mixture to cool down and rest for three hours in the pan.
  3. Strain the water into a cup.
  4. Add honey and lemon juice to the cup of herbal tea.
  5. Drink this every morning for best results.

Fenugreek Weight Loss Dosage

Fenugreek seeds and water with a measuring tape


The dosage of fenugreek seeds varies according to the condition. For effective weight loss, you can take 2-5 g of whole fenugreek seeds. However, there is no scientific evidence to establish the right dosage. Hence, consult your dietitian or doctor if you want to incorporate fenugreek into your diet.

Fenugreek seeds are rich in fiber and contain a water-soluble compound called galactomannan, which has been shown to curb hunger and reduce fat accumulation. In addition, there is scientific evidence to suggest that fenugreek seeds may improve digestion and metabolism. You may take fenugreek seeds for weight loss in a variety of ways, like drinking fenugreek tea, eating fenugreek sprouts, and adding fenugreek powder to meals. However, for long-term weight loss, simply consuming fenugreek tea or seeds is not enough. If you exercise, eat a balanced diet, and use other lifestyle management techniques, fenugreek seeds can facilitate your weight loss.

Frequently Asked Questions

How much fenugreek should I take for weight loss?

There is no proven scientific evidence regarding the safe dosage of fenugreek seeds for weight loss. But you can include 2-5 g of whole seeds in your diet or soak them in water to make a cup of fenugreek tea.

Can I drink fenugreek water every day?

Yes, you can. But ensure you consult your dietitian or doctor before using fenugreek for weight loss purposes.


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Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has... more

Merlin Annie Raj

(Registered Dietitian Nutritionist)
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has vast experience in Clinical Nutrition as... more