What Happens to Your Body When You Drink Fenugreek Water in the Morning

Fenugreek water, made by soaking fenugreek seeds (Trigonella foenum-graecum), is thought to have several health benefits. Much of the research is older, of poor quality, or done on animals, but there is some emerging evidence of the benefits of lowering cholesterol and blood sugar levels.

۱. Your Cholesterol Levels May Be Lower

A dose of 2 grams of fenugreek per day in capsules affected cholesterol levels in one study. After 12 weeks, a small group of subjects had a decrease in their triglyceride and low-density lipoprotein (LDL) levels.1 LDL is the “bad” type of cholesterol, and triglycerides are fats that contribute to cholesterol buildup on artery walls, increasing cardiovascular risk.2

Participants also had an increase in their high-density lipoprotein (HDL) levels.1 HDL is the “good” form of cholesterol that helps reduce the risk of heart disease.2
In another study, 57 people with diabetes took 25 grams (about 1.7 tablespoons) of fenugreek water twice a day for 1 month. Another 57 people received metformin. At the end of the study, those taking the fenugreek water had a 13.6% decrease in their total cholesterol levels.3 The study also showed that people taking fenugreek also had a 23.5% decrease in triglyceride levels.3

۲. Your Blood Sugar Levels May Be Lower

One study showed that fenugreek water lowers blood sugar levels. When combined with diabetes medications, fenugreek water may also help increase insulin sensitivity. The interaction between the medication and fenugreek water may help manage type 2 diabetes.4
A small study showed that fasting blood sugar levels decreased insignificantly but fasting insulin levels increased with 2 grams of fenugreek water daily over 12 weeks. But researchers report that it was less effective than a diabetes medication.1

۳. Your Breast Milk Supply May Increase

Fenugreek is one way some people increase their milk supply after having a baby. The effect on milk supply might be greatest when used in the first few days after giving birth.5
In one study, nursing parents drank commercial fenugreek tea, but it did not affect their babies’ growth. In another study, babies whose nursing parent drank 10 grams (about 2 teaspoons) of fenugreek water daily had greater weight gain and more wet diapers.5
Fenugreek is marketed to postpartum people, but many reputable sources caution against its use while breastfeeding.6

Is Fenugreek Safe in Pregnancy and Lactation?
Fenugreek is generally considered safe for use by nursing parents. Generations of people used it to increase breast milk supply. However, there is not much high-quality scientific evidence to prove the safety.5

Some people may experience adverse effects. Reported side effects in various studies include:5
• Body odor (described as a “maple syrup” smell)
• Diarrhea
• Dry mouth
• Gas
• Headache
• Nausea
• Stomach cramps
• Vomiting
• Weight gain