Introduction
Foeniculum vulgar, commonly referred to as fennel, is typically grown in vegetable and herb gardens. It is native in southern Europe and is now naturalized in most other parts of the world including North America, India and northern Europe. This is a flavorful culinary herb commonly used in cooking. Aside from being used as an ingredient, fennel and its seeds offer a large range of health benefits. Fennel is claimed to have antioxidant, anti-inflammatory and anti-bacterial effects. Additionally, fennel is considered highly nutritious and can improve many health issues such as gas and bloating. Typically, the seeds of the fennel plant are used for cooking. These seeds are found in whole or powdered form. Fennel seeds can be used to make teas, which is a method most people use to reduce gassiness. In some parts of the world, such as in India, fennel seeds are coated in sugar and chewed after meals to prevent gas and bloating. Although it must be studied more, there are many potential benefits to using fennel.
In the United States today, fennel is not an approved natural product by the Food and Drug Administration (FDA).1 It is a natural ingredient in many foods that has shown to provide health benefits. Regardless, it is important to ensure that any individual who would like to try this product consults with a healthcare provider to assess the safety of using this product.
How Does Fennel Work?
Fennel seeds have been found to be beneficial for health due to its many nutritional components. For example, fennel seeds are fiber rich. In fact, just one tablespoon of dried fennel seeds provides about 2 grams of fiber. Individuals who suffer from gastrointestinal symptoms such as constipation or gas can benefit from the fiber rich characteristics of fennel seeds. Additionally, fennel seeds have been found to have antibacterial, antifungal and anti-inflammatory properties as well. This is due to a study that discovered that the various components found within fennel seeds have these properties. With regard to inflammation, fennel seeds can help improve digestive symptoms that are directly related to inflammation of the gastrointestinal tract as well.
Potential Benefits of Fennel
Gastrointestinal Benefit
With the fiber packed quality of fennel seeds, one of the main benefits that comes from use of these seeds is gastrointestinal benefits. Fennel seeds have historically been used for relief of gastrointestinal symptoms such as bloating and gas – especially after consuming a meal. Chewing fennel seeds has proved to be beneficial for aiding in digestion and preventing gas, both of which can be uncomfortable. Fennel seeds can also relax the surrounding muscles in the gastrointestinal tract. This can provide relief for individuals that suffer from constipation and indigestion as the fennel seeds will help promote the motility of the gastrointestinal tract.
Heart Health
As mentioned, fennel seeds contain a large amount of fiber. The daily recommendation for individuals is about 25 to 30 grams of fiber, and one tablespoon of fennel seeds alone contains 2 grams. Fiber is a nutrient that has shown in various studies that it can reduce heart disease risk factors such as cholesterol, for example. Additionally, there have been studies that show that diets which are high in fiber have been associated with decreased risk of heart disease. Fennel seeds not only contain high amounts of fiber, but they also contain many additional nutrients including potassium, calcium and magnesium, all of which can be beneficial for heart health.
Cancer-fighting Properties
Fennel seeds contain many compounds that have varying benefits. One of the compounds in fennel seeds is called anethole, which is a compound that has shown to have cancer-fighting properties. A study has shown that anethole can induce apoptosis, which is when a cell bursts, in breast cancer cells – suggestive that this can have cancer-fighting properties in breast cancer. Another study done showed similar results and determined that anethole was responsible for inducing cancer cell death. Although these results are promising, more data is required in human studies to determine the true benefit of fennel use for cancer-fighting properties.
How Do You Use Fennel Seeds?
Fennel seeds are most commonly used for culinary purposes and they are added to dishes or taken directly by mouth. These contain a highly concentrated amount of oils; therefore, individuals will only need a maximum of one tablespoon of dried, whole fennel seeds for most recipes – including teas.
When using fennel seeds in a recipe, cook the fennel seeds in a hot pan for 1 to 2 minutes to release that natural oils and flavors. This should be done prior to adding any additional ingredient such as onions or garlic. If you prefer, you may cook the fennel seeds in a small amount of olive oil. Regardless, you should cook the seeds for about 2 minutes to release the oils. When using fennel seeds in a tea, crush or grind the whole seeds to release the oil and natural flavor. This grinded powder can then be added to tea along with any other ingredient you would like. After cooking the tea, you may use a strainer to remove the ground pieces of fennel seeds. If you are using fennel seeds directly after a meal for gastrointestinal discomfort and gas, you may chew one tablespoon of dried, whole fennel seeds. This can be chewed and then swallowed with water.
Fennel seeds have also historically been used to make natural gripe water for babies. This has been said to improve symptoms of has or colic in infants. If this is an option you are interested in, please consult with a pediatrician to ensure that this is a safe option for your child.
Safety of Fennel
As a natural product, fennel seeds may seem like a wonderful option to try for individuals that do not think they are achieving appropriate relief from over-the-counter gastrointestinal relief medications. However, fennel may not be for everyone.
Side Effects
Fennel is overall very well tolerated when used as an ingredient in food. It is also well-tolerated when taken directly by mouth. There are a few studies that have determined some potential side effects with the consumption of fennel seeds. Some issues to look out for include:
- Unexpected increase in estrogen in women
- Potential for teratogenicity in pregnant women
- Interactions with medications including (but not limited to) ciprofloxacin, hormonal contraceptives, estrogens and more.
Use of fennel should be avoided in women who are pregnant due to the unknown risk to the fetus. Studies have shown that large amounts of fennel can be toxic for the fetus and should be avoided entirely through a pregnancy. Additionally, if you are taking any medication that you think may interact with fennel, consult with a doctor to ensure that this is not a risk for you.
