Fenugreek
Fenugreek (Trigonella foenum-graecum) is an annual plant with small round leaves and produces a pod containing small, golden-brown seeds. Native to the Mediterranean region, Middle East, and parts of Asia, it has been used for thousands of years in cooking and traditional medicine.
Benefits
Supports healthy milk production in nursing mothers
May help regulate blood sugar levels
Supports digestive health and appetite
May help reduce inflammation
Traditionally used for hormone balance
The Science & Wisdom Behind Fenugreek
Scientific Evidence
Fenugreek seeds contain compounds called saponins and alkaloids, particularly diosgenin, which has been shown to influence hormone production and help balance insulin response. The seeds also contain soluble fiber that can slow digestion and the absorption of carbohydrates and sugars, potentially helping with blood glucose control.
Traditional Use
In Ayurvedic medicine, fenugreek is considered a warming spice that helps stoke the digestive fire (agni) and pacify both vata and kapha doshas. It has been used for millennia to support digestive health, reduce mucus, and enhance milk production in new mothers.
Anecdotal Reports
Many nursing mothers report noticeable increases in milk supply within 24-72 hours of beginning fenugreek supplementation. People with type 2 diabetes who use fenugreek regularly often report improved blood glucose readings and better energy levels.
How to Use Fenugreek
General Usage
Fenugreek can be consumed as tea (steeping 1-2 teaspoons of seeds in hot water), added whole or ground to foods, or taken as a supplement in capsule form. For lactation support, typical doses range from 2-4 capsules (580-610mg each) three times daily.
Common Uses For:
Recipe
Fenugreek Tea: Crush 1 tablespoon of fenugreek seeds lightly and steep in 1 cup of hot water for 3-5 minutes. Strain and add honey to taste if desired. Drink 1-3 cups daily.
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