Given in the form of a homemade tea or infusion, fennel is a useful standby for indigestion and colicky and gassy symptoms in the abdomen, well suited for both children and adults.

Stronger doses are good for bronchitis and catarrhal conditions, in which excess mucus is produced in the airways.

In traditional medicine around the world, fennel was classified as heating and drying (a gentle version of the hot spices) and was indicated where the body was fighting ‘cold’ conditions. Such conditions might include symptoms of heavy mucus production and digestive problems, especially linked with low energies.

Fennel’s qualities were understood as usual from the characteristic taste which comes from its essential oils. These relax smooth muscle and relieve lower abdominal spasms and bloating in the digestive tract, known as a ‘carminative’ effect. Although a ‘heating’ herb, it benefits digestion without aggravating inflammation.

Fennel is also an effective expectorant within the respiratory system, encouraging the release of stuck mucous and catarrh. Fennel is particularly supportive to the female reproductive system, encouraging efficient menstruation and reducing the painful and spasmodic symptoms of dysmenorrhea. Its anti-spasmodic activity also extends to muscular spasms and pain.

For breastfeeding mothers, fennel will also promote efficient lactation.

The ancient Greek hero Prometheus was said to have carried the fire he stole from the gods (ie the source of human special powers) in a fennel stalk and the plant has long had an important place in European life. It is a well-known culinary herb or vegetable from ancient Roman and Egyptian times that has for as long been regarded as a valuable warming ‘carminative’ (colic and gas reducing) and aromatic digestive; as the English herbalist John Parkinson put it in 1640:  “which being sweet and somewhat hot and comforting the stomach, helpeth to digest the crude flegmatick quality of fish and other viscous meats”. It was a common ingredient in ‘gripe water’ and other remedies for infant colic. It was widely used by women to increase breast milk (1) and given also to increase milk flow in livestock.

It has long been used for improving appetite, especially during convalescence, and a respiratory remedy and expectorant for coughs and a range of other respiratory conditions. The seeds were applied in nausea, hiccups, shortness of breath, and wheezing. In communist China, “barefoot doctors” used very large doses of fennel to treat acute cramping and abdominal pain, and modern research backs this up (2). Topically, it found use in Europe and Asia for eye complaints (3), including conjunctivitis, inflamed eyelids, and as a general “cleanser” to improve vision.

Digestion

Fennel will relieve digestive discomfort such as flatulence, cramps, nausea and a low appetite or metabolism. It relaxes the smooth muscles and is a specific herb for lower abdominal pain from lower bowel tension. Fennel water is also used for colic in babies.

Fever management

Fennel is useful when the body’s capacity to maintain a healing fever might be flagging and needed ‘heating’ support. In this context, fennel would be considered particularly applicable when the source of the fever was digestive or respiratory.

Eye affections

Fennel is a great ingredient in eye baths for conjunctivitis, styes and other surface problems. Eyebaths are made by boiling the seeds in water and the decoction needs to be kept sterile.

Urinary

Helpful in cystitis, difficult urination, burning and dark yellow urine, cloudy urine.

Nervous

Indicated in nervous tension created by muscular spasms and contraction. All spasms are relieved with fennel, especially in the digestive tract, lungs and womb. Its nourishing effects means that it tonifies the brain and nervous system.

Respiratory

Used in congestive or productive coughs.

Women’s health

Fennel can increase the flow of breast milk in breastfeeding mothers. It can also be used in menstrual difficulties that obstruct the lower abdomen influencing pain, cramps and a dragging sensation.

It is a specific herb for inguinal hernias and lower abdominal pain.

Fennel has increasingly shown to be a useful women’s remedy (4). It is an effective and safe treatment to reduce menstrual pain and duration (5), premenstrual syndrome (6), menopausal symptoms in postmenopausal women (7), and was also found effective in menopausal women with depression and anxiety disorders (8).

In a separate study fennel vaginal cream was found to be an effective means of easing sexual activity in postmenopausal women (9).

There is some evidence that fennel does relieve colic in children and infants (10,11,12).

Many people associate fennel with the bulbous base of the plant that is cooked as a vegetable. This is a modified variety that has been created through years of careful selection and breeding. Known as Florence fennel (or Foeniculum vulgare var. azoricum), this variety is much shorter in height than the sweet and bitter varieties that are used medicinally.

Digestive detox tea

This detoxifying blend of tasty seeds and roots will help to regulate digestion, banish sluggishness and cleanse the blood.

Ingredients:

• Aniseed 4g
• Fennel seed 4g
• Cardamom pod 3g
• Dandelion root 2g
• Licorice root 1g
• Celery seed 1g
• Lemon a twist per cup

This will serve 2 cups detoxifying tea with a citrus twist.

Method:

• Put all of the ingredients in a pot (except for the lemon juice).
• Add 500ml/18fl oz freshly boiled filtered water.
• Leave to steep for 10–15 minutes, then strain.
• Enjoy with a twist of lemon in each cup.

I love my liver tea

Our liver takes the brunt of the grunt work for metabolising wastes, so use this tea when you feel sluggish, your digestion is poor or you feel that you need a detox.

Ingredients:

• Dandelion root 4g
• Schisandra berries 3g
• Dandelion leaf 2g
• Fennel seed 2g
• Turmeric root powder 1g
• Rosemary leaf 1g
• Licorice root 1g

This will serve 2–3 cups of liver-loving tea.

Method:

• Put all of the ingredients in a pot. Add 500ml/18fl oz freshly boiled filtered water.
• Leave to steep for 10–15 minutes, then strain.

Let me glow tea

This delicious recipe is a healing blend of chlorophyll-rich herbs that purify the blood, soothe the liver and cleanse the skin, helping you glow from the inside out. Good for anyone with pimples, acne or other skin blemishes.

Ingredients:

• Nettle leaf 3g
• Fennel seed 2g
• Peppermint leaf 2g
• Dandelion root 2g
• Burdock root 2g
• Red clover 2g
• Turmeric root powder 1g
• Licorice root 1g
• Lemon juice a twist per cup

This will serve 2 cups of beautifying tea.

Method:

• Put all of the ingredients in a pot (except the lemon). Add 500ml/18fl oz freshly boiled filtered water.
• Leave to steep for 10–15 minutes, then strain and add the lemon.

Recipes from Cleanse, Nurture, Restore by Sebastian Pole

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2. Ma HW, Zhao JT, Zhao X. (2015) [The Effect of Fennel Tea Drinking on Postoperative Gut Recovery After Gynecological Malignancies Operation] Sichuan Da Xue Xue Bao Yi Xue Ban. 46(6): 9
3. Calvo MI, Cavero RY. (2016) Medicinal plants used for ophthalmological problems in Navarra (Spain). J Ethnopharmacol. 190: 212–218.
4. Mahboubi M. (2019) Foeniculum vulgare as Valuable Plant in Management of Women’s Health. J Menopausal Med. 25(1): 1–14
5. Ghodsi Z, Asltoghiri M. (2014) The effect of fennel on pain quality, symptoms, and menstrual duration in primary dysmenorrhea. J Pediatr Adolesc Gynecol. 27(5): 283–286
6. Maleki-Saghooni N, Karimi FZ, Behboodi Moghadam Z, Mirzaii Najmabadi K. (2018) The effectiveness and safety of Iranian herbal medicines for treatment of premenstrual syndrome: A systematic review. Avicenna J Phytomed. 8(2): 96–113
7. Bekhradi R, Mehran A. (2017) Effect of Foeniculum vulgare Mill. (fennel) on menopausal symptoms in postmenopausal women: a randomized, triple-blind, placebo-controlled trial. Menopause. 24(9): 1017–1021
8. Ghazanfarpour M, Mohammadzadeh F, Shokrollahi P, et al. (2018) Effect of Foeniculum vulgare (fennel) on symptoms of depression and anxiety in postmenopausal women: a double-blind randomised controlled trial. J Obstet Gynaecol. 38(1): 121–126
9. Abedi P, Najafian M, Yaralizadeh M, Namjoyan F. (2018) Effect of fennel vaginal cream on sexual function in postmenopausal women: A double blind randomized controlled trial. J Med Life. 11(1): 24–28
10. Harb T, Matsuyama M, David M, Hill RJ. (2016) Infant Colic-What works: A Systematic Review of Interventions for Breast-fed Infants. J Pediatr Gastroenterol Nutr. 62(5): 668–686
11. Anheyer D, Frawley J, Koch AK, et al. (2017) Herbal Medicines for Gastrointestinal Disorders in Children and Adolescents: A Systematic Review. Pediatrics. 139(6): e20170062
12. Alexandrovich I, Rakovitskaya O, Kolmo E, et al. (2003) The effect of fennel (Foeniculum Vulgare) seed oil emulsion in infantile colic: a randomized, placebo-controlled study. Altern Ther Health Med. 9(4): 58–61