Fennel Tea: What Is It, Benefits, Consumption

Fennel is one of the plants known for its health-improving properties.

What is Fennel?

Plants have sparked curiosity in people from past to present. Initially explored through trial and error, and later through the identification of their components, the benefits of plants have long been a topic of study. Besides their effects on health, plants can be used as spices to flavor food, in cleaning products, cosmetics, and even to add color naturally.

One such plant is fennel, known scientifically as Foeniculum vulgare. Fennel belongs to the parsley family and is a biennial, aromatic, herbaceous plant that can grow up to two meters in height. It has yellow, umbrella-shaped flowers and hairless-textured fruits. Fennel seeds are particularly known for their richness in protein and fat. Growing in rocky and arid areas, fennel is most commonly cultivated in the Burdur province of Turkey.

Almost every part of the fennel plant is utilized. For example, dried leaves and seeds can be ground and used as a spice to add flavor and aroma to dishes. The bulb-like fruit, which grows below the soil, is often used in salads in various international cuisines. In addition to its culinary uses, fennel is a key ingredient in products such as Absinthe, toothpaste, and liqueurs, produced through distillation and fermentation of the plant. Known for its low-calorie and nutritious qualities, the nutritional values of one cup (87g) of fennel are as follows:

• Calories: 27 kcal
• Fiber: 3 grams
• Vitamin C: 12% of the RDI
• Calcium: 3% of the RDI
• Iron: 4% of the RDI
• Magnesium: 4% of the RDI
• Potassium: 8% of the RDI
• Manganese: 7% of the RDI

When comparing the nutritional properties of foods, the quantities of vitamins and minerals they contain are assessed. This assessment is based on how much of a healthy person’s daily requirement of these vitamins and minerals the food provides, leading to the establishment of certain references. One of these references is DRI. Known as “Dietary Reference Intakes,” DRI indicates the daily amounts of vitamins, minerals, and nutrients needed by a healthy individual.

What is Fennel Tea?

Originally cultivated primarily in the Mediterranean region, fennel can now be grown all over the world. In addition to its various uses, fennel offers a range of consumption methods, one of which is fennel tea. Made by crushing the dried seeds of the fennel plant and steeping them in hot water, fennel tea has a mildly bitter taste, reminiscent of licorice, with a pleasant aroma. You can find fennel tea in most supermarkets, health food stores, herbal shops, or through online shopping platforms.

What Are the Benefits of Fennel Tea?

Fennel is known for its numerous health benefits. The general benefits of fennel tea include:

Anti-Aging

Antibacterial

Anti-Inflammatory

Anti-Allergic

Antifungal

Supports Heart Health

Anti-Inflammatory

Fennel may have antimicrobial and antiviral properties. In cases of colds or flu, drinking some fennel tea can support the body’s immune system and help strengthen its fight against pathogens.

Sleep Quality

Quality sleep is essential for maintaining good health. Factors such as blue light exposure from computers and phones and stress can negatively impact sleep quality. Fennel tea is known for its positive effects on sleep quality. It may help with relaxation and promote a more restful sleep. Drinking a cup of fennel tea before bed can relax body muscles, including digestive muscles, enhancing sleep quality. Drinking fennel for sleep improvement has been a common practice for years.

Supports Digestion

Fennel may support the digestive system. Fennel tea can help with stomach discomfort, bloating, and diarrhea. Additionally, fennel has carminative and antispasmodic effects, making it a helpful aid for digestive complaints, such as irritable bowel syndrome. The warm water of fennel tea calms the digestive system, while the tea’s components aid with digestive issues. Drinking fennel tea can significantly improve symptoms and quality of life when digestive issues arise.

Antioxidant

Fennel tea is a good source of antioxidants. Certain free elements released in the body after cellular breakdown can negatively affect health. Antioxidants bind to these free components, helping to prevent negative effects, which makes them essential. Drinking fennel tea increases the antioxidants in your body, binding to molecules that combat oxidative damage in the blood. This action may reduce the workload of organs like the kidneys and liver, which play roles in eliminating harmful substances, support new cell formation, and may have anti-aging effects.

Antifungal

The essential oil in fennel has antifungal and antibacterial properties, making fennel a protective and preventive choice. When used alongside an antibiotic cream, fennel may serve as a natural alternative in combating resistant bacterial strains.

Effects of Fennel Tea on Breast Milk

One of the most widely known effects of fennel tea is its potential to help increase breast milk production. During pregnancy and breastfeeding, most herbal teas are generally not recommended. However, fennel is an exception. Substances that increase both the quantity and quality of breast milk are called galactagogues. Fennel has traditionally been considered one of these galactagogues, believed to support breast milk quantity and quality. While there is no definitive evidence, it is thought that fennel’s components may offer this benefit.

How to Make Fennel Tea

You can either buy fennel tea ready-made or make it yourself. If you have grown your own fennel plant or bought fresh fennel seeds from a trusted herbal shop, the first step is to dry the seeds. Spread the seeds on a cloth and let them dry naturally under the sun for 2-3 days, or you can dry them in the microwave by heating for 30-second intervals. Afterward, crush the dried seeds and store them in a jar. Whenever you like, you can steep a small amount of fennel in hot water for 5-10 minutes to make tea. Keep in mind that the longer the steeping time, the stronger the flavor will be. There is no specific measure for the amount, so you can start with one cup a day and adjust based on how your body reacts.

What Are the Risks of Fennel Tea?

The active ingredients in fennel tea, which have health-boosting properties, may cause complications or allergic reactions in some individuals. Therefore, like with all herbal teas, it is advisable to consult a doctor before consuming fennel tea.

Who Should Avoid Fennel Tea?

There is no specific group that should particularly avoid fennel tea. However, it is important to know the following before consuming fennel tea:

• It may reduce the effectiveness of estrogen-like birth control pills.
• Since it can inhibit the metabolism of acetaminophen, it may not be advisable to consume it with medications containing this active ingredient.

Herbal teas can cause drug interactions, so if you are taking any regular medication, be sure to consult your doctor or pharmacist before consuming fennel tea.

Can Fennel Tea Be Consumed During Pregnancy?

Due to the hormonal changes during pregnancy, the body becomes more sensitive than usual. Therefore, pregnant women are advised to avoid anything that could affect their hormones. Fennel, however, contains estrogen in its seeds, which may cause additional hormonal fluctuations in the body. It is not recommended to consume any herbal tea, including fennel, during pregnancy without consulting a doctor.