Fennel has been proven to provide a myriad of health benefits, from soothing menstruation and menopause for women to fighting candida infections and aiding in digestive health along with various antibacterial and antifungal effects.
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Fennel grows like a weed throughout the world |
Here's an overview of fennel's health benefits, appearance, habitat, primary compounds, traditional uses, and relevant scientific research:
What is Fennel?
Fennel, scientifically known as Foeniculum vulgare, is a perennial herb native to the Mediterranean region but is now cultivated worldwide.
Fennel is a tall, aromatic herb with feathery leaves and yellow flowers arranged in umbels. The plant has a distinctive licorice-like aroma and flavor. It thrives in sunny, well-drained soil and is commonly found in Mediterranean climates.
Primary Compounds in Fennel
The primary bioactive compounds found in fennel include:
- Anethole
- Fenchone
- Estragole
- Flavonoids (quercetin, kaempferol)
- Phenolic compounds
- Volatile oils
As identified in this article about candida, fennel contains the following compounds:
• Anethole (41.4%)
• Limonene (24.7%)
• Fenchone (11.8%)
• Myrcene (5.2%)
• α-Pinene (4.1%)
• Estragole (2.8%)
• α-Phellandrene (2.2%)
• γ –Terpinene (1.5%)
• p-Cimene (1.1%)
• β-Pinene (0.5%)
• E-β-Ocimene (0.5%)
• α-Fenchene (0.6%)
• 1,8-Cineole (0.7%)
• Copaene (0.3%)
• α-Terpinolene (0.3%)
• Camphene (0.2%)
• Z-β-Ocimene (0.2%)
• Sabinene hydrate (0.1%)
Traditional Uses of Fennel
Fennel has been used in traditional medicines around the world for centuries. Some traditional uses include:
• Alleviating digestive discomfort such as indigestion, bloating, and gas
• Promoting lactation in breastfeeding women
• Relieving menstrual cramps and regulating menstrual cycles
• Soothing colic in infants
• Supporting respiratory health and relieving coughs and congestion
• Fighting candida infections and other fungal infections
Health Benefits of Fennel
Eases Menopause
Fennel is used to help relieve heat flushing, headaches and other symptoms of menopause.
Reduces Menstruation pain
Fennel has been proven to reduce cramping and pain for difficult menstruation among women of all ages.
Digestive Health
Fennel is commonly used to alleviate digestive issues such as indigestion, bloating, gas, and stomach cramps. It acts as a carminative, helping to reduce gas and promote digestion. It also has been shown to help control and balance blood glucose.
Anti-inflammatory Properties
Fennel contains compounds with anti-inflammatory properties, which may help reduce inflammation and alleviate symptoms of inflammatory conditions such as arthritis.
Antioxidant Effects
Fennel is rich in antioxidants, including flavonoids and phenolic compounds, which help neutralize harmful free radicals and protect against oxidative stress.
Respiratory Support
Fennel has been used traditionally to relieve respiratory symptoms such as coughs and congestion due to its expectorant properties.
Antimicrobial Effects
Fennel contains a number of antibacterial and antifungal compounds. This has been proven to fight candida and other infections on the skin and internally.
Scientific Research on Fennel
A number of studies have shown that fennel can help symptoms of menopause for women. In a 2021 study from Korea’s Korea Institute of Oriental Medicine, researchers analyzed seven randomized controlled trials. They found that fennel improved menopausal symptoms among 145 women.
The same group of researchers also investigated fennel’s ability to improve dysmenorrhea. Dysmenorrhea is pain and cramping during a woman’s menstruation – commonly called the period.
This 2020 study found 14 studies from different countries testing fennel for dysmenorrhea. Six studies tested fennel against a pharmaceutical drug typical for treatment, and 7 studies tested fennel against a placebo.
In the studies testing fennel against medication, fennel resulted in similar reduction in pain as resulted from the pain medication. These studies tested a total of 502 women.
In the studies testing fennel against placebo, which tested 468 women, relief was significantly more in the fennel groups compared to the placebo groups.
The researchers concluded:
“Our meta-analysis indicates that fennel is as effective as conventional drug therapies in reducing pain in primary dysmenorrhea, compared to placebo”
A 2024 of research concluded that fennel had a number of benefits:
“Collected data show the efficacy of this plant in various in vitro and in vivo pharmacological studies including antibacterial, antifungal, antiviral, antioxidant, anti-inflammatory, antimutagenic, antinociceptive, hepatoprotective, bronchodilatory, and memory enhancing activities. It has also been shown to be effective on infantile colic, dysmenorrhea, polycystic ovarian syndrome and milk production.”
People in India commonly will chew fennel seed after eating. A 2024 study from India’s Sri Ramachandra Institute of Higher Education and Research tested whether this custom brings any benefit. The research tested 30 people. They tested their saliva before and after chewing fennel seed.
The researchers found that chewing fennel seed significantly increased the pH of their saliva. They found chewing fennel increased saliva pH from an average of 6.68 to 7.94 after chewing fennel seeds.
The researchers concluded that fennel’s boost in pH helped reduce the impact of sugar to produce dental caries.
Another Indian university study, this from 2022, tested fennel spray for its ability to fight bacteria. They found the spray had significant antibacterial properties. Anethole and fenchone were found to be the primary antimicrobial compounds in the spray.
A 2020 study from China tested 381 patients after receiving surgery for tumors in the digestive tract. They found that heated fennel poultices applied to the abdomen significantly improved recovery and digestive recovery among the patients.
Studies have also shown fennel helps control glucose and insulin levels. A 2024 review of research confirmed these benefits in several studies on type 2 diabetes.
Several studies have illustrated fennel’s ability to fight candida, and to provide other antifungal effects.
Scientific References
Lee HW, Ang L, Kim E, Lee MS. Fennel (Foeniculum vulgare Miller) for the management of menopausal women's health: A systematic review and meta-analysis. Complement Ther Clin Pract. 2021 May;43:101360. doi: 10.1016/j.ctcp.2021.101360.
Lee HW, Ang L, Lee MS, Alimoradi Z, Kim E. Fennel for Reducing Pain in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2020 Nov 10;12(11):3438. doi: 10.3390/nu12113438.
Naaz S, Ahmad N, Qureshi MI, Hashmi N, Akhtar MS, A Khan MM. Antimicrobial and antioxidant activities of fennel oil. Bioinformation. 2022 Sep 30;18(9):795-800. doi: 10.6026/97320630018795.
Chen B, He Y, Xiao Y, Guo D, Liu P, He Y, Sun Q, Jiang P, Liu Z, Liu Q. Heated fennel therapy promotes the recovery of gastrointestinal function in patients after complex abdominal surgery: A single-center prospective randomized controlled trial in China. Surgery. 2020 Nov;168(5):793-799. doi: 10.1016/j.surg.2020.05.040.
Rafieian F, Amani R, Rezaei A, Karaça AC, Jafari SM. Exploring fennel (Foeniculum vulgare): Composition, functional properties, potential health benefits, and safety. Crit Rev Food Sci Nutr. 2024;64(20):6924-6941. doi: 10.1080/10408398.2023.2176817.
Manohar R, Ganesh A, Abbyramy N, Abinaya R, Balaji SK, Priya SB. The effect of fennel seeds on pH of saliva - A clinical study. Indian J Dent Res. 2020 Nov-Dec;31(6):921-923. doi: 10.4103/ijdr.IJDR_185_19.
Ncube NH, Gupta J. Foeniculum vulgare (Fennel): A comprehensive review of its anti-diabetic properties. Asian Pacific Journal of Tropical Biomedicine. 15(3):85-97, March 2025.doi: 10.4103/apjtb.apjtb_630_24