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

Reviewed By Merlin Annie Raj, MSc (Nutrition & Dietetics), RD
Written by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Fenugreek or Trigonella foenum-graecum (‘methi’ in Hindi) is a powerful natural weight loss ingredient that offers a myriad of health benefits, such as supporting digestion and maintaining blood sugar levels.

Galactomannan, a water-soluble heteropolysaccharide found in fenugreek seeds, aids weight loss by reducing fat accumulation (1). It curbs your appetite by making you feel full.

In this article, we have discussed how fenugreek seeds can aid weight loss, benefits, and how you can use them.

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

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

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.

3. 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.

4. 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

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.


Drinking only fenugreek water or tea for weight loss is not effective in the long-term. Fenugreek seeds can help in weight loss if you exercise, follow a healthy diet, and employ other lifestyle management techniques.

Start your day with a cup of fenugreek tea to kick-start your metabolism, mix fenugreek powder in yogurt, dal, or rice, and add sprouted fenugreek seeds to your salad to enhance its nutritive value. Remember to speak to a doctor or dietitian before adding fenugreek to your diet.

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 Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.