by Matt Weik, BS, CSCS, CPT, CSN
You’ve probably heard of fennel before, but do you know all of the health benefits you can experience when you add them to your diet? It’s actually pretty surprising.
What many people never knew is that fennel seeds are a culinary masterpiece, blending rich flavor, enticing aroma, and surprising health benefits into every tiny pod.
These seeds are perfect for pickling, seasoning meats, or crafting bold crusts for fish and beef. Additionally, these versatile seeds effortlessly transform simple dishes into culinary standouts that will leave your mouth watering for more.
Beyond their taste, fennel seeds pack vitamins, minerals, and fiber, making them a smart, nutritious addition to any meal plan.
In this article, we will dive deeper and find out what fennel is and what health benefits it possesses that you may find useful in your nutrition plan.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
What is Fennel?
Fennel is a member of the carrot family, towering impressively with stalks reaching up to eight feet in height. Its pale, crisp bulb resembles celery at the base, while delicate, feather-like fronds crown the top.
Every part of the fennel plant (bulb, stalks, leaves, and seeds) is edible, offering versatility in both texture and flavor.
Rich in Mediterranean tradition, fennel has seasoned dishes and herbal remedies for centuries.
Today, it continues to be a staple in Italian and Greek kitchens, enhancing sausages, salads, and seafood. Its influence spans globally, appearing in Indian curries, Middle Eastern spice blends, and more, demonstrating its adaptability across cultures.
Nutritional profile of fennel
One raw fennel bulb has:
- Calories: 72.8
- Carbohydrates: 17.2 grams
- Protein: 2.91 grams
- Fat: 0.47 grams
- Fiber: 7.28 grams
The primary parts of the fennel plant are a good source of sodium, potassium, calcium, and phosphorus.
Health Benefits of Fennel
Fennel is a great source of dietary fiber and carbohydrates. It also provides important minerals and vitamins.
Below are some of the health benefits of fennel that you can experience when including it in your diet.
1. Promotes gut health
The American Heart Association recommends that adults consume between 25 and 30 grams of fiber daily. A cup of sliced fennel provides 10 percent of this goal.
Fennel seeds have a long history of use in traditional medicine for digestive health. They help reduce bloating, prevent constipation, and maintain regular bowel movements.
Fiber is crucial in supporting gut health by nourishing the gut microbiome, the community of beneficial bacteria in the intestinal lining. This not only promotes digestive regularity but also supports overall digestive comfort.
2. Heart healthy
Fennel is a heart-healthy powerhouse due to its high dietary fiber content. Fiber is important in managing cholesterol and blood sugar levels and lowering cardiovascular disease risk.
Beyond fiber, both the fennel plant and its seeds are rich in antioxidants and anti-inflammatory compounds. These properties help combat chronic inflammation, a known contributor to severe heart conditions like heart attacks and strokes.
3. Reduces symptoms of menopause
Research into fennel’s benefits for menopausal women focuses primarily on its oil content. A 2019 scientific review examined fennel oil’s positive effects across various women’s health conditions, including painful periods, premenstrual syndrome, irregular menstruation, menopausal symptoms, lactation, and polycystic ovary syndrome.
This review highlighted a study in which postmenopausal women taking 100 milligrams of fennel oil twice daily for eight weeks showed significant improvement on standardized menopause rating scales compared to those using sunflower oil placebos. Participants also experienced notable reductions in common menopausal symptoms, including hot flashes, sleep disturbances, and night sweats.
Before using fennel oil supplements, consult with a healthcare professional to determine appropriate formulations, dosage, and usage guidelines. Professional monitoring is essential to identify potential drug interactions, allergic responses, or adverse effects. This consultation is particularly important for pregnant women, those trying to conceive, or individuals using hormonal contraceptives, as fennel supplements may reduce birth control effectiveness.
4. Reduces blood pressure
Research shows that inadequate potassium consumption may raise a person’s risk of developing hypertension.
Evidence shows that potassium, calcium, and magnesium, nutrients found in fennel, work naturally to lower blood pressure levels.
Dietary nitrates found in fennel and similar foods offer vasodilatory and vasoprotective benefits. These properties help lower blood pressure and protect the heart.
A 2018 study showed that participants’ blood pressure readings were reduced after nitrate supplementation.
5. It helps ease pain
A 2020 clinical trial examined fennel’s effects on knee osteoarthritis patients. The researchers divided sixty-six participants into two groups — one receiving daily capsules containing powdered fennel extract and the other taking a placebo for two weeks.
The results showed that the participants in the fennel group experienced more significant reductions in pain and stiffness than those in the control group.
6. Supports immune system
Fennel contains selenium, a mineral known to boost the immune system. It stimulates the production of killer T-cells, which play a critical role in fighting infections and helps regulate immune function in other ways.
Research suggests that adequate selenium intake can enhance the body’s ability to respond to viral threats, making fennel a valuable addition to a diet focused on immune health.
