How to Make Fenugreek Tea

Co-authored by John Burson and Jessica Gibson

Last Updated: September 17, 2024 Fact Checked

Fenugreek is an herb that's popularly used for a variety of home remedies. While not all of them have been verified by research, the tea is nonetheless delicious. Studies do show that fenugreek may help breastmilk production, so try a lactation tea that includes nettle leaf and red raspberry leaf. You can also simmer fenugreek seeds with water for a simple tea that has a slight maple syrup flavor.

Ingredients

Basic Fenugreek Tea

1 tablespoon (11 g) of fenugreek seeds
1 cup (240 ml) of water
Honey or agave to sweeten, optional

Makes 1 serving

Fenugreek Tea for Lactation

1/4 cup (45 g) of fenugreek seeds
1/2 cup (45 g) of dried nettle leaf
1/2 cup (12 g) of dried red raspberry leaf
1/4 cup (23 g) of fennel seeds
1/2 cup (12 g) of dried lemon verbena

Makes 2 cups (138 g) of dried herbal tea

Method 1

Method 1 of 2:

Making Basic Fenugreek Tea

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Set a small pot on the stove and put the whole seeds into it. There's need to crush the seeds as long as you simmer and steep them.^{[1]
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Tip: Purchase fenugreek seeds in the bulk section of the grocery store, at your local Indian market, or online.
2
Pour in 1 cup (240 ml) of water and turn the burner to high. Keep the lid off of the pot so you can see when the water begins to boil. There's no need to stir the fenugreek seeds as the water heats.^{[2]
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- If you'd like to make a larger amount of fenugreek tea, double the amount of tea and water.
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3
Simmer the seeds over medium-high heat for 6 to 7 minutes. Once the water comes to a boil, turn the burner down to medium so the water bubbles gently. Let the tea simmer until the water turns a pale yellow color. Then, turn off the burner.
- Stir the fenugreek seeds occasionally to help the tea steep evenly.
4
Strain the tea into a teacup. Set a fine-mesh strainer over a teacup and put on oven mitts. Slowly pour the hot fenugreek tea through the strainer. Then, discard the seeds that are in the strainer.
- For the most potent, flavorful tea, don't steep the seeds again. If you like, you can eat them.
5
Add honey or sweetener if you want to adjust the flavor. Fenugreek tea has a slight maple syrup flavor on its own, but you can stir in more of your favorite sweetener if you like. Stir in honey, agave, or cane syrup, for example.
- If you like creamy tea, stir in a little milk.

Method 2

Method 2 of 2:

Creating Fenugreek Tea for Lactation

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1
Put all of the herbs and seeds into a bowl. Measure or weigh 1/4 cup (45 g) of fenugreek seeds and put them in a bowl along with 1/2 cup (45 g) of dried nettle leaf, 1/2 cup (12 g) of dried red raspberry leaf, 1/4 cup (23 g) of fennel seeds, and 1/2 cup (12 g) of dried lemon verbena.^{[3]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

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- Fenugreek is a phytoestrogen that can improve signs of breastmilk sufficiency. Fennel and dried nettle leaves have been studied as galactagogues, which increase milk production.
- Red raspberry leaf and lemon verbena improve the flavor of the fenugreek tea.
Tip: Although some lactation teas include blessed thistle, this bitter herb hasn't been proven to increase milk supply.
2
Stir the dried ingredients and store them in an airtight container. Use a spoon to mix the dried herbs and seeds until they're combined. Since this makes 2 cups (138 g) of dried herbal tea (which makes about 100 servings of brewed tea), transfer the tea to an airtight container that's large enough to hold it all.^{[4]
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- If you store the herbal lactation tea in an airtight container away from direct light, it will last for up to 4 years.
3
Pour 1 cup (240 ml) of boiling water over 1 teaspoon (1 g) of tea to brew a cup. When you're ready to make a cup of your lactation tea, measure 1 teaspoon (1 g) of the herbal tea and add it to your teapot. Carefully pour 1 cup (240 ml) of boiling water over the herbs. Keep in mind that you can double these amounts if you'd like to make a larger pot of tea.^{[5]
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- If you'd rather make the tea in your cup, place the leaves into a tea ball.
Put the lid on the teapot or place a saucer or lid over the teacup. This traps the steam and prevents your tea from cooling as it steeps. Then, set a timer for 5 minutes.^{[6]
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5
Strain the lactation tea and sip it slowly. Set a strainer over an empty teacup and pour the tea through it or remove the ball if you steeped the tea directly in the cup. You can sip the tea as it is or sweeten it with honey or agave.^{[7]
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- If you'd like to flavor the tea even more, add a squirt of lemon juice.
- Drink 1 cup (240 ml) of tea 3 times a day if you're trying to increase milk production.
- You can get many health benefits from fenugreek seeds in soups, baked goods, salads, and curry.^{[8]
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- In powdered or crushed form, you can consume fenugreek in capsules, pancakes, herbal tea, and bread.^{[9]
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- Fenugreek seeds taste better roasted or blended with spices.^{[10]
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Can I make fenugreek tea at home?

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This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

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Absolutely! You’ll just need fenugreek seeds, boiling water, and some sort of strainer. You can get fenugreek seeds online or from a local health food store. Some grocery stores carry them in the spice section.

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What are the benefits of fenugreek?

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Fenugreek is high in a variety of nutrients, such as fiber, protein, iron, and manganese. Some studies show that it can increase breastmilk production in nursing mothers. It may also help boost testosterone levels in men. There’s also evidence that it can help regulate blood sugar levels, reduce your appetite, and improve cholesterol levels.

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Does fenugreek have side effects?

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If you take it in the typical amounts used in food, it’s unlikely to cause serious side effects. However, high medicinal doses can sometimes cause reactions such as diarrhea, upset stomach, gas, and headaches. It can also give your urine an unusual odor. Stop taking fenugreek right away and get medical attention if you have signs of an allergic reaction, such as coughing, wheezing, or swelling in your face or mouth.

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Tips

Although you may see fenugreek powder for sale, use these when cooking instead of making tea since the powder makes tea cloudy.

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You can eat the soaked seeds if you enjoy their flavorful crunch. Scatter them over salads, rice, or cooked grains.

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Fenugreek has a maple syrup taste and scent. If you don't like this flavor, add honey, sugar, or lemon juice to your fenugreek tea.

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Warnings

Ask your doctor before taking fenugreek if you have a thyroid condition or diabetes.

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Avoid using fenugreek if you're pregnant since it may stimulate contractions.^{[11]
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Fenugreek might cause an allergic reaction if you're also allergic to chickpeas, peanuts, lentils, soybeans, or coriander.^{[12]
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