Fenugreek (Methi): Benefits, Side Effects and Dosage

Fenugreek is a highly nutritious herb and has a high dietary fibre content, which assists with weight loss. It is rich in Galactomannan, which is a water-soluble heteropolysaccharide and helps in enhancing the weight loss process. Other constituents and nutritional values of fenugreek are discussed in the table.

Total energy: 323 kcal per 100g

Fenugreek seeds have been used since ancient times for the treatment of various ailments and disorders and to maintain utmost health and proper bodily functions. Some of the benefits of fenugreek seeds, fenugreek powder and supplements will be discussed in this section.

• Reduces blood sugar levels: Methi powder, when taken in a 5 to 50 g of dosage regularly improves carbohydrate metabolism and reduces blood glucose levels in people suffering from diabetes mellitus.
• Promotes weight reduction: Methi dana water contains galactomannan, which is conducive to weight loss by appetite reduction. Not only this, but it also helps regulate blood pressure levels, a common complication of obesity.
• Benefits for women: It has been suggested that consuming 1800-2700 mg of methi in the first three days and about 900 mg in the later days of menstruation is useful in reducing period pain without much side effect. It also assists in regularising menstrual cycle.
• Improves exercise performance: Fenugreek, when taken in the form of supplements, has been found to improve muscle strength and endurance along with reducing total body fat. This is useful in improving exercise performance.
• Benefits for stomach: Fenugreek seeds are traditionally used for relieving various stomach complaints such as bloating and indigestion. Being rich in fibre, they also prevent constipation.
• Relieves arthritis symptoms: Fenugreek seeds polyunsaturated fatty acids, which have been suggested to possess anti-inflammatory properties. In various studies, fenugreek powder consumption is found to reduce joint pain and swelling in arthritic individuals.

While the particular dosage to be used for the treatment of specific disorders have already been discussed in the sections above, a few recipes will be shared in this section to help you incorporate fenugreek in your daily routine, as a home remedy and an active kitchen ingredient.

Fenugreek water 

Highly efficient in weight loss, fenugreek water can be very easily prepared at home by following these steps:

• Soak a thin piece of cloth in water and place fenugreek seeds on it, while pressing it with a heavy utensil or weight
• Leave it in the same way for three nights and then remove the heavyweight
• Consume fenugreek water as an efficient weight loss drink after the sprouts have grown to a considerable length

Alternatively, ground fenugreek seeds can also be directly ingested along with hot water for similar effects and weight loss.

Fenugreek tea

As you by now know that fenugreek is efficient in controlling type 2 diabetes, this recipe may come handy if you are affected with the same. It can be easily made at home by using simple kitchen ingredients in addition to fenugreek. The following steps may be followed:

• Grind some fenugreek seeds along with a small amount of water, to form a fine paste.
• And this paste to boiling water in a pan to form tea
• You can now add other ingredients of your choice to enhance flavour, like cinnamon, ginger or pepper
• Cover and cook it for  5 minutes on simmer before consuming

Sipping this tea on an empty stomach each day may help you to control your blood sugar levels, reducing your dependence on insulin and other regulatory medications.

Methi dana and honey

If you do not like the strong taste and pungent smell of fenugreek seeds, you can depreciate it by consuming it with honey, which adds to its nutritional benefits, while enhancing the taste. This can be made in the form of tea by following these steps:

• Prepare tea in a similar way by adding fenugreek paste to boiling water and let the mixture rest for three hours in a covered pan
• Now filter the tea and add honey and lemon juice
• Consume every morning for the best results

The recommended daily dosage of methi seeds is 5 to 30 g of powder, twice to thrice daily. It is best to consume this amount before the mealtime. A higher dosage of around 25 to 50 g is said to be anti-inflammatory if you are taking methi seeds for the management of hypertension.

Note: Specific dosage of fenugreek depends on age, weight, height, gender and other factors. In case you are a diabetic or have any other chronic health condition, you should not consume fenugreek without consulting your physician or ayurveda doctor.

While the benefits of these miracle seeds are countless, you should not consume an excess of it before consulting with your physician, especially if you are suffering from any health disorder, particularly diabetes, since fenugreek alters blood glucose levels. Although fenugreek is a potentially safe herb and is highly unlikely to cause any side effects when used in a quantity which is added to food, an additional use for medicinal purposes may be performed carefully. Consult your doctor immediately if any of the following side effects are experienced.

1. Diarrhoea
2. Stomach upset
3. Bloating or gas
4. Headache
5. Dizziness

The more serious side effects are:

1. Coughing
2. Wheezing
3. Nasal congestion
4. Facial swelling

These are observed in case of hypersensitive reaction to the herb.

Caution

1. Use of fenugreek seeds is not recommended during pregnancy, since it can cause alterations or malformations in the fetus.
2. In diabetes mellitus, it must be used carefully in the prescribed amounts, to avoid the risk of hypoglycemia (low blood sugar levels), which is an emergency medical condition.
3. Medicinal use of fenugreek, other than its use in food, must not be made for an extended duration of time. It should last no longer than 6 months.
4. Use of fenugreek is not recommended in children, particularly direct consumption of seeds by the mouth.