Fenugreek

Fenugreek is a well-known herb that, while often used as a spice in cooking, has been used traditionally for hundreds of years in herbal medicine. Its seeds and powder are commonly used in dishes for their nutty but slightly sweet taste, along with their nutritional benefits. Rich in antioxidants, Fenugreek is a great source of fibre and contains minerals including iron, magnesium and manganese.

Because of its many health benefits, Fenugreek is often taken in supplement form and has been frequently researched when it comes to supporting optimal breast milk supply along with healthy blood sugar and cholesterol levels.

Recommended by lactation consultants for its galactagogue properties, Fenugreek has been shown to enhance healthy breast milk supply and support lactation in breastfeeding mothers. While the way in which Fenugreek enhances milk production isn’t yet known, researchers think it may be due to its diosgenin content – a phytoestrogen that may affect estrogen levels in the body. A recent systematic review and network-meta analysis of studies found Fenugreek to significantly increase breast milk production in lactating mothers compared to control and placebo groups, therefore supporting its use as an effective galactagogue.

As a carminative, Fenugreek has also been used to help support healthy digestion and abdominal comfort. Traditionally used in Ayurvedic medicine, Fenugreek acts as a digestive aid and can support regular bowel motions and alleviate gastrointestinal cramping. Its demulcent properties work to soothe the gut lining, coating the digestive tract and relieving irritation. Research has also supported the use of Fenugreek to help with heartburn and reflux, with one study reporting a significant reduction in symptoms, similar to those of antacid treatment, in just two weeks.

Fenugreek has also been extensively studied due to its ability to support healthy blood sugar and normal cholesterol levels. Research suggests that Fenugreek may improve blood glucose control by improving carbohydrate tolerance and improving insulin function while its high fibre content may work to help reduce total and LDL cholesterol levels.