A Guide to Fennel and Its Herbal Uses

Fennel has been part of kitchens and herb gardens for centuries. Recognisable by its sweet, slightly licorice flavour, it’s a plant that gives generously. The bulb can be roasted or sliced raw into salads, the fronds make a delicate garnish, and the seeds are prized for both flavour and digestion. Beyond the kitchen, fennel also holds a long history in traditional medicine and folklore.

Photo by Amy Vann on Unsplash

Fennel at a glance:

Category	Details
Botanical name	Foeniculum vulgare
Plant type	Perennial (often grown as an annual)
Height	Up to 2 m (6 ft)
Native to	Mediterranean region, now naturalised worldwide
Main benefits	- Supports digestion, eases bloating and cramps  - Freshens breath  - Helps loosen coughs and congestion  - Supports milk supply in nursing mothers  - May ease symptoms of menopause  - Antioxidant and anti-inflammatory properties  - Supports liver and kidney function
How to use	- Chew seeds after meals for digestion and breath  - Tea: Steep 1–2 tsp seeds in hot water for 5–10 min  - Herbal blends: Combine with chamomile, ginger, or peppermint for stomach support  - Culinary: Use the bulb in salads, soups, or roasted; fronds as garnish
Safety notes	Generally safe in food amounts - May cause stomach upset or allergic reactions - Seeds can increase sun sensitivity - Has oestrogen-like effects – avoid in large amounts during pregnancy or if sensitive to hormonal herbs
Storage	- Store seeds in an airtight container, away from heat and light - Shelf life: up to 1 year (whole seeds last longer than ground) - Bulbs should be refrigerated and used within a week

A Long History of Folk Uses

Fennel has been part of human life for thousands of years. The ancient Greeks called it marathon and linked it with strength and endurance. Hippocrates recommended it for nursing mothers. Pliny the Elder, writing in the 1st century, praised it for eyesight and a long list of other uses.

In medieval times fennel was used to ease coughs, freshen breath, and even suppress appetite during fasting. The herbalist Nicholas Culpepper described it as useful against snake bites and poisons. Beyond medicine, fennel had a protective role. People hung it in doorways to keep away unwanted spirits, or carried sprigs during midsummer as a charm.

And of course, it has always been a kitchen herb. In Italy and India, fennel seeds are still offered after meals to help with digestion and leave the breath fresh.

Traditional Remedies

Fennel seeds are best known for their effect on the stomach. Chewing a few after eating can reduce bloating, ease cramps, and support digestion. A tea made from the seeds has the same calming effect.

Traditional uses include:

• Supporting digestion and easing discomfort

• Freshening breath

• Soothing coughs and chest congestion

• Helping nursing mothers with milk supply

• Suppressing appetite during fasting or long days without food

What Modern Research Shows

Science has started to confirm many of fennel’s traditional uses. The seeds contain a compound called anethole. This relaxes muscles in the digestive tract, which explains why fennel helps with cramps, gas, and bloating.

Fennel also has antioxidant and anti-inflammatory effects. Research suggests it may support the liver and kidneys, ease symptoms of menopause, reduce stress-related tension, and calm coughs.

Simple Ways to Use Fennel

• Chew the seeds after meals for digestion and fresh breath

• Make a tea – steep 1–2 teaspoons of seeds in hot water for 5–10 minutes

• Blend with other herbs like chamomile for calming or ginger for extra stomach support

• Cook with it – roast the bulb, slice it into salads, or use the fronds as garnish

In Ayurveda, fennel tea is often sipped throughout the day to keep digestion balanced and reduce excess heat in the body.

Growing Fennel

Fennel (Foeniculum vulgare) is a tall, graceful plant with feathery leaves and clusters of yellow flowers that form wide, umbrella-shaped heads. These blooms are not just decorative – they’re a magnet for bees, butterflies, and other pollinators, making fennel as valuable to the garden as it is to the kitchen.

It grows best in full sun with well-drained soil. Once established, fennel often self-seeds and can return year after year. Its upright stems can reach up to 2 metres, adding height and lightness to a garden bed.

If you want fennel mainly for cooking, Florence fennel is the best choice since it forms a plump, edible bulb. Common fennel, on the other hand, is ideal if you’re growing it for seeds and fronds.

Cautions

Fennel is generally gentle, but it isn’t for everyone. It can cause stomach upset or allergic reactions in some people. The seeds may also make skin more sensitive to sunlight. Because fennel has oestrogen-like effects, large amounts should be avoided during pregnancy or if you are sensitive to hormonal herbs. If you’re unsure whether fennel is right for you, especially if you have health conditions or take medication, it’s always best to check with a qualified medical professional first.

Fennel is practical and versatile. It can be medicine when you need relief from bloating or cramps. It can be flavour when roasted or sliced into a salad. And it can be ritual – a small handful of seeds after dinner, just as people have done for centuries.

It carries a long history of healing and folklore, yet it still fits easily into the modern kitchen. Fennel reminds us that the simplest plants are often the ones that stay with us – steady, reliable, and quietly powerful.