Fennel

Fennel

Latin Name: Foeniculum vulgare
Family: Apiaceae

Part used: Seeds, leaves, root.
Energetics: Pungent, sweet, warm, dry.
Iris: Lymphatic.
Interactions: Please check with your Healthcare Provider.

Safe alongside Herb
  • Etidronate, disodium
  • Furosemide
  • Spironolactone
Unsure alongside Herb
  • Acarbose
  • Alendronate
  • Ibandronate
  • Pamidronate, disodium
  • Risedronate
  • Tiludronate disodium
  • Zoledronic acid

CONTRA-INDICATIONS

  • No side effects or drug interactions have been reported, however people with Oestrogen dependent cancer should avoid fennel in large quantities
  • High doses may be overstimulating to the nervous system.
  • Keep doses low during pregnancy.

ACTIONS

  • Carminative
  • Antispasmodic
  • Antiemetic
  • Galactagogue
  • Stomachic
  • Digestive
  • Phyto-oestrogenic
  • Ophthalmic
  • Anti-inflammatory
  • Anti-bacterial
  • Anti-tussive
  • Anti-fungal
  • Anti-rheumatic
  • Diaphoretic
  • Analgesic
  • Diuretic
  • Expectorant
  • Hormone balancing
  • Aperient

Main Constituents

  • Essential oil 2-6%
  • Aldehyde
  • Anethone
  • Fenchome
  • Limonene up to 13%
  • Estragol
  • Terpenes
  • Coumarins
  • Flavonoids
  • Sugar
  • Silica
  • Calcium
  • Potassium

Main Uses

Bloating and Gas, Increasing milk in nursing mothers.
Digestive System: Colic, Constipation, Painful gas/ wind, Oral and throat inflammation
Eyes: Eye infections
Musculo-Skeletal System: Inhibits bone loss
Endocrine: Menopause, Period pains, Amenorrhoea, Endometriosis, Suppressed or insufficient lactation, Increases breast size, Hirsutism, Fluid retention
Immune System: Good for the onset of colds and flu
Reproductive System: Low libido, Scrotal hernia pain
Urinary System: Bladder pain, Urinary infections

Infections:
Bacteria: Aerobacter aerogenes, Bacillus subtilis, E. coli, H. pylori, Listeria, Mycobacterium, Proteus vulgaris, Pseudomoonas aeruginosa, Salmonella enteriditis, Shigella, Staphylococcus epidermis / aureus, Streptococcus pyogenes.

More About Fennel

Fennel increases digestive fire, yet it is a cooling spice that calms the nerves and promotes mental alertness. Generally, the seeds of the parsley family are mildly warming.
Its main action is as a carminative, and the seeds can be chewed or brewed into tea to help expel gas and reduce any intestinal cramping. Fennel can relieve colic and settle hiccups, nausea and IBS pain.
The herb is phyto-estrogenic and can help to bring on a period. Fennel has been used for centuries to promote lactation, as it has a galactagogue effect. It contains alpha-pinene and creosol- substances that loosen lung mucus and help to clear the chest, which can help in cases of asthma.
In menopause fennel has been shown to relieve vasomotor symptoms, vaginal itching, dryness, dyspareunia, sexual function, sexual satisfaction, and sleep distribution.
Although fennel is renowned as a digestive aid, it is also useful for restoring the urinary organs, promoting urination and expelling stones.
It also helps improve eyesight, blurring vision and floaters in the eye.
Eye Inflammation / conjunctivitis - use as an eyebath - grind the seeds, make an infusion (keeping the vessel covered to retain the volatile oil) and bathe the eyes.

Recipes:


Roasted Fennel

Ingredients:

  • 2 large fennel bulbs (about 2 pounds
  • 2 tablespoons olive oil
  • 1 1/2 teaspoons kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground fennel or ground anise (optional)
  • 1/8 teaspoon red pepper flakes (optional)
  • 1 medium lemon

Method:

  • Arrange a rack in the middle of the oven and heat the oven to 400ºF.
  • Trim the stalks, fronds, and any browned edges from 2 large fennel bulbs. Reserve some fronds for garnish. Halve each fennel lengthwise through the root, then cut each half into 4 wedges.
  • Transfer to a baking sheet. Drizzle with 2 tablespoons olive oil and sprinkle with 1 1/2 teaspoons kosher salt, 1/4 teaspoon black pepper, 1/4 teaspoon ground fennel or anise if desired, and 1/8 teaspoon red pepper flakes if desired. Finely grate the zest of 1 medium lemon over the fennel. Toss with your hands until well-combined, then arrange the wedges cut-side down in a single layer.
  • Cover the baking sheet tightly with aluminium foil. Bake until the wedges are knife-tender, about 25 minutes. Uncover and toss the fennel. Return the baking sheet to the oven and bake uncovered until deep golden-brown in spots and the edges are caramelised, 25 to 30 minutes more. Meanwhile, cut the zested lemon in half.
  • Juice one lemon half over the fennel (reserve the remaining half for another use) and toss to combine. Transfer to a serving platter and top with the reserved fennel fronds.
Fennel and Crab Spaghetti

Ingredients:

  • 1 bulb of fennel
  • 150 g dried spaghetti
  • 1 fresh red chilli
  • 160 g ripe mixed-colour cherry tomatoes
  • 160 g mixed brown & white crabmeat , from sustainable sources

Method:

  • Put a large non-stick frying pan on a medium-low heat.
  • Trim the fennel, pick and reserve any leafy tops, then halve the bulb and finely slice it.
  • Place in the pan with 1 tablespoon of olive oil and cook with the lid on for 5 minutes.
  • Meanwhile, cook the pasta in a pan of boiling salted water according to the packet instructions, then drain, reserving a mugful of cooking water.
  • Deseed and finely slice the chilli, stir into the fennel pan and cook uncovered until soft and sticky, stirring occasionally.
  • Halve the tomatoes and toss into the pan for 2 minutes, followed by the crabmeat and, 1 minute later, the drained pasta.
  • Loosen with a splash of reserved cooking water, if needed, then season to perfection with sea salt and black pepper, sprinkle over any reserved fennel tops and drizzle with 1 teaspoon of extra virgin olive oil. Enjoy.
Fennel Eye Wash

An eye bath made with fennel seeds is thought to provide soothing relief from irritation, inflammation, and may help in reducing eye strain and dryness.

Preparing Fennel Seed Eye Bath
Select High-Quality Seeds
- Make sure fresh, organic fennel seeds are used to reduce the risk of contaminants that could irritate the eyes.
Cleanse the Seeds:
- Rinse the fennel seeds with clean water to remove any dust or impurities.
Boil Water:
- Start by boiling a small amount of purified water. You will need enough to create the eye bath, generally a cup or so.
Steep the Seeds:
- Add a teaspoon of fennel seeds to the boiling water and remove it from the heat.
- Let the seeds steep in the water as it cools down, much like preparing a tea. This usually takes about 15 to 20 minutes.
- The water will become infused with the extract from the fennel seeds.
Strain the Mixture:
- Strain the liquid through a fine sieve or cheesecloth to remove all the fennel seed particles. It is crucial to ensure that no small pieces of fennel seed remain in the water to avoid any irritation to the eyes.
Cool the Solution:
- Allow the strained fennel tea to cool completely to a safe temperature. It should be lukewarm or at room temperature, as hot or even warm solutions can damage the delicate tissues in and around the eyes.
Sanitise the Eye Bath Equipment:
- If using an eye cup, make sure it is thoroughly cleaned and sanitised before use.

Using the Fennel Seed Eye Bath:
Wash Hands:
- Always wash hands thoroughly before touching your eyes or handling the eye bath solution.
Performing the Eye Bath:
- Fill the eye cup with the cooled fennel seed solution.
- Lean head forward, placing the cup over the eye, and head tilted back.
- Open the eye gently and blink to allow the solution to wash over the eye. Move the eyeball around to ensure the solution reaches all parts of the eye.
- After a minute or so, remove the cup and discard the used solution.
- Repeat for the other eye with fresh solution.
Frequency:
- The frequency of the eye bath will depend on what it is being used for. It might range from once a day to several times a day for acute conditions.
Benefits and Cautions:
- Soothing Effect: Fennel seed water is thought to have a soothing effect on the eyes, reducing redness and irritation.
- Anti-inflammatory Properties: Fennel has natural anti-inflammatory properties that could help in reducing swelling or puffiness around the eyes.
- Antioxidants: Fennel seeds contain antioxidants that might help in protecting the eyes from oxidative stress.
It is essential to exercise caution with any home remedy, especially when it comes to the eyes:
- **Allergies**: Be aware of any potential allergies and perform a patch test if fennel seeds have never been used before.
- **Sterility**: The eye is very sensitive to bacteria and contaminants, so sterility of the solution and equipment is paramount.
This home remedy is not a substitute for professional medical treatment. If experiencing serious eye issues, it is crucial to seek the advice from an eye doctor.

References


Menopause

Fennel (Foeniculum vulgare Miller) for the management of menopausal women's health: A systematic review and meta-analysis.
Our review presented evidence for fennel improving menopausal symptoms.
https://pubmed.ncbi.nlm.nih.gov/33725577/

Primary dysmenorrhea

Efficacy of herbal medicine (cinnamon/fennel/ginger) for primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials
For primary dysmenorrhea, cinnamon/fennel/ginger effectively reduced pain intensity.
https://pubmed.ncbi.nlm.nih.gov/32603204/

IBS, less abdominal pain, IBS symptom relief

Curcumin and Fennel Essential Oil Improve Symptoms and Quality of Life in Patients with Irritable Bowel Syndrome.
We assessed the efficacy and tolerability of a combination of curcumin and fennel essential oil (CU-FEO) in IBS symptoms relief. CU-FEO significantly improved symptoms and quality of life in IBS patients over 30 days.
https://pubmed.ncbi.nlm.nih.gov/27308645/

Menstrual pain, dysmenorrhea

Effect of fennel on primary dysmenorrhea: a systematic review and meta-analysis.
Meta-analysis of these trials showed that F. vulgare intake decreased significantly the intensity of dysmenorrhea compared to the placebo.
https://pubmed.ncbi.nlm.nih.gov/34187122/

Gastrointestinal function, post-operative abdominal surgery, gastrointestinal motility

Heated fennel therapy promotes the recovery of gastrointestinal function in patients after complex abdominal surgery: A single-center prospective randomized controlled trial in China.
Heated fennel therapy facilitated the gastrointestinal motility function of patients early postoperatively.
https://pubmed.ncbi.nlm.nih.gov/32682507/

Back to top