Additional Health Advantages of Ginger Fennel seeds are a popular post-meal snack in many cultures and with good reason. The seeds have anti-inflammatory, anti-gas, and natural diuretic properties. According to some studies, fennel can reduce gas and bloating after a cesarean section just as well as the gas-relieving drug dimethicone.
This root veggie and its seeds have a compound that relaxes spasms in your GI tract. With fewer spasms, gas can get through your gut more easily so bloat doesn’t build.
Fennel (Foeniculum vulgare) is a flavourful, aromatic herb with a licorice-like taste. It’s used in cooking, traditional medicine, and even as a digestive aid. Here’s a breakdown of its benefits, nutritional value, and uses.
Nutritional Value of Fennel (Per 100g Raw Bulb)
| Nutrient | Amount | % Daily Value (DV) |
| Calories | 31 kcal | – |
| Carbohydrates | 7.3 g | 2% |
| Fiber | 3.1 g | 11% |
| Protein | 1.2 g | 2% |
| Fat | 0.2 g | <1% |
| Vitamin C | 12 mg | 20% |
| Potassium | 414 mg | 9% |
| Calcium | 49 mg | 5% |
| Iron | 0.7 mg | 4% |
| Magnesium | 17 mg | 4% |
| Vitamin A | 134 IU | 3% |
Key Active Compounds
- Anethole (gives licorice flavor, has anti-inflammatory effects)
- Fiber (supports digestion)
- Phytoestrogens (may help balance hormones)
- Antioxidants (quercetin, kaempferol)
Health Benefits of Fennel
1. Aids Digestion & Reduces Bloating
- Acts as a natural carminative (reduces gas & bloating).
- Chewing fennel seeds after meals helps digestion (common in Indian cuisine).
- May relieve irritable bowel syndrome (IBS) symptoms.
2. May Support Heart Health
- High in potassium, which helps regulate blood pressure.
- Fiber content may help lower cholesterol levels.
3. Contains Antioxidants
- Vitamin C & flavonoids reduce oxidative stress and inflammation.
- May help protect against chronic diseases.
4. May Help with Weight Management
- Low in calories but high in fiber, promoting fullness.
- Some studies suggest it may reduce appetite.
5. Supports Women’s Health
- Phytoestrogens may help balance hormones.
- Traditionally used to ease menstrual cramps and menopause symptoms.
- Fennel tea is sometimes used to increase breast milk supply (consult a doctor first).
6. Freshens Breath & Oral Health
- Chewing fennel seeds helps fight bad breath (natural remedy).
- Has mild antibacterial properties for oral hygiene.
7. May Improve Skin Health
- Antioxidants help fight skin aging.
- Vitamin C supports collagen production.