Fennel
Foeniculum vulgare
Sweet, aniseed-scented seed traditionally chewed after meals
Preliminary evidenceAbout Fennel
Fennel is a feathery, aniseed-scented plant from the carrot family whose small ribbed seeds have been used across the Mediterranean, the Middle East and India to settle the stomach after eating. Its essential oil, rich in anethole, is thought to relax the smooth muscle of the gut, which is why fennel is a traditional choice for bloating, wind and mild cramping. The European Medicines Agency recognises fennel tea as a traditional herbal medicine for these complaints, though clinical trials in adults are few and small.
Key benefits
- Traditionally used to ease bloating and wind after meals
- May help relax mild digestive cramping
- Gentle, naturally sweet flavour that needs no sweetener
- Recognised as a traditional herbal medicine by the European Medicines Agency
How to use
Lightly crush the seeds just before use to release their oil, then steep them covered in just-boiled water for 10 minutes and sip after a meal. The seeds can also be chewed on their own, a pinch at a time, as they are in India after eating.
Did you know?
In Indian restaurants a bowl of candied or roasted fennel seeds, called mukhwas, is often offered by the door to freshen the breath and help digestion on the way out.
Research
European Medicines Agency (HMPC), Community herbal monograph on Foeniculum vulgare Miller, fructus, 2008 — traditional use for mild spasmodic digestive complaints, bloating and flatulence; Portincasa et al., J Gastrointestin Liver Dis, 2016 — Randomised controlled trial of curcumin and fennel essential oil in irritable bowel syndrome
Remedies that use Fennel
Frequently asked questions
What is Fennel good for?
Traditionally used to ease bloating and wind after meals; May help relax mild digestive cramping; Gentle, naturally sweet flavour that needs no sweetener; Recognised as a traditional herbal medicine by the European Medicines Agency.
What is Fennel?
Fennel is a feathery, aniseed-scented plant from the carrot family whose small ribbed seeds have been used across the Mediterranean, the Middle East and India to settle the stomach after eating.
How do you use Fennel?
Lightly crush the seeds just before use to release their oil, then steep them covered in just-boiled water for 10 minutes and sip after a meal. The seeds can also be chewed on their own, a pinch at a time, as they are in India after eating.
What does the research say about Fennel?
European Medicines Agency (HMPC), Community herbal monograph on Foeniculum vulgare Miller, fructus, 2008 — traditional use for mild spasmodic digestive complaints, bloating and flatulence; Portincasa et al., J Gastrointestin Liver Dis, 2016 — Randomised controlled trial of curcumin and fennel essential oil in irritable bowel syndrome