Overview and Health Benefits
Perhaps more commonly known for its culinary use, Foeniculum vulgare, or fennel, has a history of use with food and as a digestive tonic as well as being supportive of nursing mothers and as part of traditional “gripe water” to ease colic. The aniseed flavour is instantly recognisable and you may well be offered this carminative spice on a plate after a spicy meal in Indian restaurants, or see the feathery leaves served alongside the fish it was cooked with, belying its great affinity with the digestive tract. It has also been used to support fasting and aid weight loss.
Key benefits:
- Digestive support: Fennel is known as a “carminative”, which means that it eases gases and cramps in the body, particularly the digestive tract due to its aromatic oils. Fennel formed part of the original “gripe water” given to babies suffering from colic (spasms and pain in the belly) and is frequently used in IBS as an antispasmodic, found to reduce symptoms when used in conjunction with Curcuma (Portincasa et al., 2016). It is often used with fatty foods to aid digestion, hence traditional culinary use and Culpeper’s description of it consuming the “phlegmatic humour” of fish. It stimulates gastric juices and increases absorption, metabolism and elimination (McIntyre, 2019). The volatile oil of fennel has been found to be active against many food borne pathogens such as E. coli (Afzal & Akhtar, 1981), and other troublesome digestive bacteria, as well as supporting liver function and regeneration (McIntyre, 2019).
- Respiratory illness: Fennel is a mucolytic, which means that it helps mucous to break down and be more easily expelled, therefore it is often used in colds as a decongestant and expectorant as well as a relaxing agent in coughs and asthma (McIntyre, 2019). There has been a serendipitous report of somebody relieving an irritating cough by chewing the fruit (seed) for half an hour three times a day (Bone & Mills, 2013).
- Female reproductive system support: As an antispasmodic, fennel can help soothe period cramps and severe period pains (Namavar Jahromi, Tartifizadeh, & Khabnadide, 2003). Some of the compounds found in fennel fruit resemble those of oestrogen (Albert-Puleo, 1980) and may be of use in many female complaints including endometriosis, amenorrhoea and PMS as well as supporting lactation in nursing mothers. It has also been found to reduce menopausal symptoms in postmenopausal women when taken as a capsule (Rahimikian et al, 2017) and is currently being investigated for use in vaginal lubricants for postmenopausal women as it may reduce vaginal fragility and atrophy (Yaralizadeh et al., 2016).
- Urinary system - Fennel, as a diuretic, has a positive effect on elimination of toxins through the kidneys and increases urinary flow (Beaux, Fleurentin, & Mortier, 1997). It also has a history of breaking down kidney stones and easing the pain associated with them (Grieve, 1931).
Safety profile
It is best to use fennel oil under supervision as high doses can have adverse effects. There is a mild risk of allergy as a member of the Apiaceae family but reports are rare. There may be interactions with some medications and using high strength extracts need supervision by a medical herbalist, especially in pregnancy and lactation or if you have any pre-existing conditions. Long term use in children is not advised due to the oestrogenic effects. (Bone & Mills, 2013)
