Ayurvedik India

Fennel Seeds:12 Surprising Benefits, Side Effects and Recipes


The little powerhouses of nature, fennel seeds are sourced from the flowering Foeniculum vulgare plant and are highly beneficial to health. These seeds are called saunf in India. These tiny, fragrant seeds are well known for having a flavour akin to licorice, and for millennia they have been used in both culinary and medicinal traditions throughout the world.

Fennel Seeds Health Benefits for Men

Good for your gut health: Fennel seeds can help with digestive problems like bloating and acid reflux. Better digestion is good for your health and may keep you from feeling sick after eating.

Help with antioxidants: The antioxidants in fennel seeds may help fight oxidative stress, which is important for men’s health. Antioxidants help keep cells healthy and may help lower the risk of getting chronic diseases.

Great for your heart: Potassium, which is found in fennel seeds, helps keep your heart healthy by keeping your blood pressure in check. Keeping your blood pressure at a safe level is very important for your heart health.

Anti-inflammatory Properties: Fennel seeds may be good for men because they may help lower inflammation in the body as an anti-inflammatory property. A lot of health problems are linked to chronic inflammation.

Fennel Seeds Health Benefits for Women

 Help with Period Pain: Fennel seeds have been used for a long time to ease the pain and discomfort of periods, like cramps and bloating. Because it helps with digestion, fennel may help relax muscles and ease pain during your period.

Help with nursing: Fennel seeds have been used for a long time to help women who are breastfeeding. They might help make milk because they are thought to have galactagogue effects.

Hormonal Balance: Some studies show that fennel may have estrogenic benefits, which could help women keep their hormones in balance. But more study needs to be done in this area.

Good for your bones: Fennel seeds have minerals in them like magnesium and calcium that are important for bone health. Adding fennel seeds to your diet might help keep your bones strong and healthy, which is especially important for women.

Skin Health: The vitamins in fennel seeds may be good for your skin by lowering oxidative stress. This might help your skin look healthier and brighter and slow down the ageing process.

General Uses for Both Men and Women: 

Controlling Appetite: Because they are high in fibre, fennel seeds can be a healthy snack. Fibre makes you feel full, which can help you control your hunger and may help both men and women keep their weight in check.

Help with hydration: There are traits in fennel seeds that make you pee more, which may help keep your body’s fluid balance in check.

Dental Health: A traditional way to get rid of bad breath and improve mouth health is to chew on fennel seeds. Because fennel kills microbes, it may help get rid of germs in the mouth.

Recipes With Fennel Seeds and Fennel Powder

Fennel seeds should be a part of a healthy diet for both men and women. If you have any health concerns or conditions, you should also talk to a doctor or nurse for personalised help.

Fennel powder is a spice powder that is made by roasted and grinded dried fennel seeds into a fine powder. Fennel seeds and fennel powder can add a delightful and aromatic flavor to various dishes. Here are three recipes that incorporate fennel seeds and fennel powder:

Fennel Seed and Orange Salad:


2 cups mixed salad greens (arugula, spinach, or your choice)

1 orange, peeled and segmented

1/4 cup fennel bulb, thinly sliced

1 tablespoon fennel seeds, toasted

2 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

Salt and pepper to taste


In a dry skillet, toast the fennel seeds over medium heat until fragrant. Set aside. In a large bowl, combine the salad greens, orange segments, and sliced fennel. In a small bowl, whisk together the olive oil, balsamic vinegar, toasted fennel seeds, salt, and pepper. Drizzle the dressing over the salad and toss gently to combine. Serve immediately as a refreshing and flavourful salad.

Fennel Tea Latte


1 teaspoon fennel seeds

1/2 teaspoon fennel powder

1 cup milk (dairy or plant-based)

1 tablespoon honey or sweetener of choice

1 black tea bag


In a saucepan, heat the milk over medium heat until it begins to simmer. Add the fennel seeds, fennel powder, and black tea bag to the milk. Simmer for 5-7 minutes, allowing the flavours to infuse. Remove the tea bag and strain the milk to remove the fennel seeds. Stir in honey or your preferred sweetener. Pour into a cup and enjoy a comforting fennel tea latte.

Side Effects of Fennel Seeds

Most people think it’s safe to eat fennel seeds as long as they are used in small amounts as a spice or in cooking. But, as with many foods and herbs, there may be some side effects or things to think about, especially in some cases. Here are some possible side effects of fennel seeds and things to think about:

Reactions to allergens: Some people may be allergic to fennel or other plants in the Apiaceae family, which includes celery, carrots, parsley, and more. Skin rashes, itching, swelling, or trouble breathing are all examples of allergic responses. If you think you might have an allergy, you should see a doctor.

Effects on Hormones: Fennel has chemicals in it that may work like oestrogen. In normal cooking, this isn’t usually a problem, but using it too much or in concentrated forms (like vitamins or essential oils) could affect the balance of hormones. People who have conditions that are sensitive to hormones, women who are pregnant, or people who are going through hormone treatment should be careful and talk to a doctor.

Interactions between medicines: Some medicines may not work well with fennel seeds. For instance, they might make the effects of oestrogen stronger or mess up medicines that stop blood clotting. Before adding fennel seeds to your diet, talk to your doctor if you are on any medications, especially ones with tight therapeutic ranges.

Being sensitive to light: Photosensitivity is the feeling of being more sensitive to sunlight that some people may have after eating or using goods made from fennel. This result is more likely to happen if you are in direct sunlight or ultraviolet light.

The chance of allergic cross-reactivity: People who are allergic to other plants in the Apiaceae family may also be allergic to fennel. It’s possible to have allergy reactions to fennel even if it’s not the main allergen.

The chance of having stomach problems: In some cases, eating a lot of fennel seeds can make you sick to your stomach and cause diarrhoea, vomiting, or nausea. Moderation is important, and you should try not to take in too much.

Problems with blood clotting: Fennel seeds may have minor effects on blood clotting. People who have problems with bleeding or who take medicines that stop blood clotting should be careful and talk to a doctor.


In conclusion, fennel seeds can’t be limited as a spice, it is condiment helpful for culinary and health purposes. It also becomes a part of Indian tradition as it is used since time immemorial. When used carefully with the knowledge of its side effects, it can create wonders.


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