Fennel is an ancient plant originating from the southern Mediterranean. Fennel has been used throughout history and can be found in some of the oldest documented medical systems. Every part of this incredible perennial is aromatic and useful, with its older and current applications ranging from alleviating mild colds to treating cancer. The leaves, stem, and fruit are well-documented galactagogues, which increase the quantity and quality of breast milk and improve breastfeeding mothers' overall milk flow. When I was breastfeeding my first-born, my OB-GYN recommended eating lots of fennel, fenugreek seeds made into a tea, and dark stouts to assist in milk flow.
Perhaps fennel's most intriguing effects occur within the digestive system, where the herb's active constituents thoroughly soothe spastic contractions and strengthen compromised gut linings. This makes fennel water one of the safest and most effective treatments for colicky infants. Fennel is gentle enough for daily use at any age! Fennel has beta-carotene and vitamin C promote collagen production and soft tissue repair, making the plant beneficial for the body's health inside and out. For babies, make a soothing tea from the seeds and give in a baby bottle to the colicky infant.
A 2022 study published in PLOS ONE investigated the effects of fennel seed extract on intestinal barrier integrity and the STAT signaling pathway, which is implicated in inflammatory bowel disease (IBD). The study found that fennel seed extract improved transepithelial electrical resistance (TEER) in both cell cultures and mouse models, indicating enhanced barrier function. Additionally, the extract reduced the activation of STAT1, a protein associated with inflammation, and decreased ulceration in mice with induced colitis.
A clinical trial published in Annals of Gastroenterology assessed the efficacy of a combination of curcumin and fennel essential oil in patients with IBS. The treatment led to a significant reduction in IBS symptoms, including abdominal pain and bloating, and improved quality of life scores compared to a placebo.
As always, consult your health practitioner before embarking on any supplemental use of plants, as there may be contraindications with prescription medicines.
Here are a few super easy fennel recipes that are tasty and great for gut health:
🥗 1. Fennel & Orange SaladIngredients:
🍵 2. Fennel Tea (Great for Digestion)Ingredients:
🍝 3. Roasted Fennel with ParmesanIngredients:
🍲 4. Fennel & Potato SoupIngredients:
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!
Bibiography
Perhaps fennel's most intriguing effects occur within the digestive system, where the herb's active constituents thoroughly soothe spastic contractions and strengthen compromised gut linings. This makes fennel water one of the safest and most effective treatments for colicky infants. Fennel is gentle enough for daily use at any age! Fennel has beta-carotene and vitamin C promote collagen production and soft tissue repair, making the plant beneficial for the body's health inside and out. For babies, make a soothing tea from the seeds and give in a baby bottle to the colicky infant.
A 2022 study published in PLOS ONE investigated the effects of fennel seed extract on intestinal barrier integrity and the STAT signaling pathway, which is implicated in inflammatory bowel disease (IBD). The study found that fennel seed extract improved transepithelial electrical resistance (TEER) in both cell cultures and mouse models, indicating enhanced barrier function. Additionally, the extract reduced the activation of STAT1, a protein associated with inflammation, and decreased ulceration in mice with induced colitis.
A clinical trial published in Annals of Gastroenterology assessed the efficacy of a combination of curcumin and fennel essential oil in patients with IBS. The treatment led to a significant reduction in IBS symptoms, including abdominal pain and bloating, and improved quality of life scores compared to a placebo.
As always, consult your health practitioner before embarking on any supplemental use of plants, as there may be contraindications with prescription medicines.
Here are a few super easy fennel recipes that are tasty and great for gut health:
🥗 1. Fennel & Orange SaladIngredients:
- 1 fennel bulb, thinly sliced
- 1 orange, peeled and segmented
- A handful of arugula or spinach
- Olive oil, lemon juice, salt & pepper
- Toss fennel, orange segments, and greens in a bowl.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper. Done!
🍵 2. Fennel Tea (Great for Digestion)Ingredients:
- 1 tsp fennel seeds
- 1 cup hot water
- Crush the fennel seeds lightly.
- Steep them in hot water for 5–10 minutes.
- Strain and sip warm after meals.
🍝 3. Roasted Fennel with ParmesanIngredients:
- 1–2 fennel bulbs, sliced
- Olive oil
- Salt & pepper
- Grated Parmesan cheese
- Preheat oven to 400°F (200°C).
- Toss fennel slices with olive oil, salt, and pepper.
- Roast for 25–30 mins until golden.
- Sprinkle with Parmesan and broil for 2 more mins.
🍲 4. Fennel & Potato SoupIngredients:
- 1 fennel bulb, chopped
- 2 potatoes, peeled and diced
- 1 onion, chopped
- 3 cups vegetable broth
- Olive oil, salt, pepper
- Sauté onion and fennel in olive oil until soft.
- Add potatoes and broth. Simmer 20 mins.
- Blend until smooth. Season to taste.
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!
Bibiography
- Das, B., Rabalais, J., Kozan, P., Lu, T., Durali, N., Okamoto, K., McGeough, M. D., Lee, B. J., Barrett, K. E., Marchelletta, R., & Sivagnanam, M. (2022). The effect of a fennel seed extract on the STAT signaling and intestinal barrier function. PLOS ONE, 17(7), e0271045. https://doi.org/10.1371/journal.pone.0271045PMC+1PubMed+1
- Portincasa, P., Bonfrate, L., Scribano, M. L., Kohn, A., Caporaso, N., Festi, D., & Ciaula, A. D. (2018). Curcumin and fennel essential oil improve symptoms and quality of life in patients with irritable bowel syndrome. Annals of Gastroenterology, 31(6), 685–691. https://doi.org/10.20524/aog.2018.0304PMC+1PubMed+1
- Healthline. (2018). Benefits of Fennel Seeds for Gas, Plus How to Use Them. https://www.healthline.com/health/fennel-seeds-for-gasHealthline
- Verywell Health. (2023). Fennel and Fennel Seeds: A Look at the Benefits. https://www.verywellhealth.com/fennel-and-fennel-seeds-benefits-uses-and-more-7495392Verywell Health+1Verywell Health+1
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