How To Use Fennel For Healthy Guts

How To Use Fennel For Healthy Guts
How To Use Fennel For Healthy Guts. Image source: Pixabay

Fennel is a popular spice and medicine in Indian culture. It is often tossed in sweet beverages and savory dishes for its mild, licorice-like flavor. Also, the whole seeds are often chewed after meals to keep the bead breath away and ease digestion. Thanks to its myriad properties, this fennel seed powder as a spice and whole seeds works wonders for your gut health. In this article, we are discussing how fennel is good for your gut and how you can use it.

What makes fennel good for gut health?
Fennel seeds are small licorice-like tasting seeds from the fennel plant. They are packed with various nutrients and medicinal properties that can keep various intestinal health issues at bay, keeping your gut healthy and your mood light. Here is how fennel can help you get your gut in the best health.

High in fiber
Fibre is an essential nutrient for good digestion, and fennel seeds are high in fiber. Just one tablespoon of fennel seeds contains more than two grams of fiber. Comparatively, an entire apple has only 3-5 grams of fiber.

Constipation is a common gut problem that occurs due to a low-fiber diet. The American Heart Association recommends consuming 25 to 30 grams of fiber daily to keep things moving and constipation at bay. Fennel seeds can help you complete the fiber content your diet might lack.

Apart from constipation, fennel can also help with diarrhea of its same high fiber content property. The fiber adds bulk to watery diarrhea, so it also works to aid in that problem as well.

Antimicrobial properties
According to research, fennel plants have antibacterial and antifungal properties. Problems like bloating and flatulence often occur due to gut bacteria fermenting the fibers from certain foods. The antimicrobial properties of fennel seeds can help pathogens in control, especially when flatulence results from food poisoning or food sensitivity.

Moreover, fennel prevents certain bacteria like Staphylococcus and Escherichia Coli from growing. These bacteria are known to cause gastrointestinal infections and dysbiosis.

Anti-inflammatory properties
Fennel has a compound called anethole, which has anti-inflammatory properties too. That means fennel seeds are good for a bloated stomach. In addition, research suggests that anethole can help soothe irritation and tension in your intestine. Relaxed intestines can perform better by pushing the stool further. So, eating a spoonful of fennel seeds after a meal can help soothe your gut and ease digestion.

How to use fennel seed powder and whole seeds?
There are many ways to add fennel powder and seeds to your diet. Fennel seed powder is often used as a spice in many cuisines. However, chewing them raw would also work if you like. Here are some ways you can consume fennel seed powder and whole seeds.

Crush into your favorite baked dishes:
Crush 2-3 teaspoons of whole fennel seeds and crush them with a mortar and pestle before adding them to your baking dough. This adds a delicious crunch and amazing licorice-like aroma to your baking goods. However, if you don’t want a crunchy texture in your bread, buy fennel seed powder and use it instead.

Toast and sprinkle on top:
Toasting the fennel seeds would enhance the sweet, licorice-like taste. Toast whole fennel seeds in an oven or stovetop for a few seconds. Make sure you don’t burn them. Add these roasted seeds on top of your smoothies or granola. Or simply chew some after having a meal to keep the bad bread at bay.

Make refreshing fennel tea:
Fennel tea could be a great way to reap the benefits of this spice. Start your day consuming fennel tea on an empty stomach first in the morning. You can make fennel tea by boiling a teaspoon of fennel seeds in a cup of water. You can also add other spices to enhance the flavor and health benefits.

Take as a supplement:
If you don’t like adding fennel to your diet, supplements can be a great way to leverage its benefits. But it is always a good idea to consult a doctor before taking any supplement.


As the article concludes, fennel seed whole can boost your gut health. If you often suffer from indigestion, constipation, or gut-related diseases, adding fennel seed powder or whole seeds to your diet can help