Fennel is a plant that originated in Mediterranean countries, although it is now grown in many other regions. Fennel is a popular culinary herb because of its rich flavor, similar to licorice and anise. In India, fennel "seeds," or fruits more accurately, are chewed after meals to enhance digestion and freshen breath. As is the case with many herbs, quality research on the digestive effects of fennel on people is lacking.
History
Fennel, or Foeniculum vulgare, was used in ancient Greece as a culinary herb and medicinally to increase milk production in lactating women. Ancient Romans used it more as a remedy to improve vision or treat eye diseases. In India, the leaves and fruits of fennel are used for flavoring dishes, promoting clear vision, improving digestion and reducing flatulence and bloating. Only a few generations ago, fennel seed juice, or "gripe water," was used in North America as a folk remedy to mitigate indigestion, intestinal pain and infantile colic.
Nutrients
Fennel seeds are rich in many nutrients, which may explain their use as a medicinal herb for many hundreds of years by various cultures. Fennel seeds contain numerous flavonoids, such as kaempferol and quercetin, which are powerful antioxidants and free-radical scavengers. Fennel seeds are also concentrated sources of minerals, such as copper, iron, magnesium, calcium, potassium, manganese, selenium and zinc. Further, fennel seeds are a good source of vitamins A, B-1, B-2, B-3, B-6, C and E. In regards to being able to enhance digestion, fennel seeds contain many beneficial substances.
Digestion Enhancing Substances
About 40 percent of fennel seed is dietary fiber, the majority being insoluble. Insoluble fiber absorbs water in the large intestine, which promotes the flow of food through the digestive tract, cleans the colon and stimulates regular bowel movements. Insoluble fiber is commonly recommended for both constipation and diarrhea. It is also able to absorb toxins from the colon. Fennel seeds contain many essential oils such as anethole, limonene, pinene, fenchone and cineole. Anethon and fenchone may help to increase bile production and inhibit intestinal spasms, according to "Medical Herbalism: The Science Principles and Practices of Herbal Medicine." Other oils in the herb have antiflatulent properties.
Ingesting Fennel
In India and surrounding regions, fennel seeds are dried, roasted and eaten immediately after meals, especially curry-based ones, in an effort to stimulate digestion, reduce bloating and freshen breath. The seeds should be well-chewed before swallowing in order to start the release of the beneficial substances. Fennel seeds can also be made into extracts, syrups, juices, powders and herbal teas. According to "The Way of Ayurvedic Herbs," about 2 g or so of fennel seeds are typically eaten after meals in India, for a daily intake of between 6 and 9 g.
References
- "The Essential Book of Herbal Medicine"; Simon Mills; 1994
- "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs"; Nicola Reavley; 1999
- "Nutritional Sciences"; Michelle McGuire; 2007
- "Medical Herbalism: The Science Principles and Practices of Herbal Medicine"; David Hoffmann; 2003
- "The Way of Ayurvedic Herbs: A Contemporary Introduction and Useful Manual for the World's Oldest Healing System"; Karta Purkh Singh Khalsa; 2009
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