Fennel is one of the few plants that has it all—it’s a vegetable, herb, and spice.
Every fall, the ground-level bulb (vegetable) sprouts celery-like stalks with willowy fronds (herbs) that flower and produce aromatic seeds (spice). And vegetable, herb, and spice all carry the sweet scent of licorice.
Fennel isn’t the most popular bulb in the batch—not everyone likes a licorice-tasting vegetable or herb. But the seeds are definitely in demand—they’re the spice that makes Italian sausages and pepperoni pizza world-famous.
The familiar tang of licorice when you bite into a fennel seed comes from the volatile oil anethole, the same compound that gives anise its licorice-like flavor. Fennel seeds are teeming with anethole and dozens of other potent phytochemicals. That includes phytoestrogens, estrogen-like compounds found in plants. Once a month, those phytoestrogens might be a woman’s best friend.
Fennel is a bulb that sprouts stalks with willowy fronds that flower and produce aromatic fennel seeds.Relieving Menstrual Pain
Menstrual cramps—or dysmenorrhea, in medical terminology—affect more than 50 percent of menstruating women, with 10 percent having pain so severe they’re incapacitated for a few days each month.
In a study in the International Journal of Gynecology and Obstetrics, doctors treated 30 high school students with moderate to severe menstrual cramps, using either an extract of fennel or a non-steroidal anti-inflammatory drug (NSAID) similar to ibuprofen. Both the drug and fennel effectively relieved menstrual pain. “The essence of fennel can be used as a safe and effective” treatment for menstrual cramps, the researchers concluded.
In a similar study, involving 110 high school girls, fennel outperformed the NSAID, providing “complete pain relief or pain decrease” to 80 percent of the girls, compared to 73 percent taking the drug.
And in a study in the journal Phytomedicine, doctors found that a topical version of the fennel extract reduced the diameter of hairs in women with hirsutism (unwanted, excess hair, such as facial hair), a problem caused by imbalanced hormones.
Calming Colic
Your baby cries inconsolably for hours at a time, arching his back or pulling his legs up. And it’s been going on and on—a couple of days a week, week after week. It might be colic. The good news: your baby isn’t in pain, says Laura Riley, MD, medical director of labor and delivery at Massachusetts General Hospital in Boston, and assistant professor of obstetrics, gynecology, and reproductive biology at Harvard Medical School. But that doesn’t mean you don’t want to stop the crying.
In a study published in Alternative Therapies in Health and Medicine, doctors treated 125 infants (2 to 12 weeks of age) with colic, dividing them into two groups: one received a product containing fennel seed oil (PediaCalm) and the other received a placebo. The fennel seed product eliminated colic in 65 percent of the babies given it, compared to 24 percent of those given the placebo. In another study, Italian researchers gave either a placebo or a formula containing fennel, and the herbs chamomile and melissa, to 88 colicky infants. One week later, the daily crying time of the infants taking fennel had decreased from a daily average of 3½ hours to 1¼ hours. Meanwhile, the crying time of the placebo group went from 3½ hours a day to just under 3 hours.
A Powerful Anti-inflammatory
Fennel seed is a powerful antioxidant—in fact, one study shows it’s more powerful than vitamin E (famous as an antioxidant) in defeating free radicals, those oxidizing molecules that damage cells and DNA. Fennel seed is also a powerful anti-inflammatory. Oxidation and inflammation are the evil twins that cause many chronic diseases, including heart disease, type 2 diabetes, Alzheimer’s, cancer, and arthritis. That’s why fennel may help tame them all.
Alzheimer’s disease and non-Alzheimer’s dementia. Approximately one-third of 75-year-olds have dementia—the near-total loss of memory—and Alzheimer’s disease is the most common form of dementia, comprising 80 percent of all cases. In a study by Indian researchers, an extract of fennel seed “profoundly” improved long-term memory in laboratory animals. It also boosted the activity of the brain chemical acetylcholine, the same mode of action as donepezil (Aricept), a drug used to treat Alzheimer’s. Fennel extract “can be employed in the treatment of cognitive disorders such as dementia and Alzheimer’s disease,” concluded the researchers in the Journal of Medicinal Food.
Fennel seed may help prevent and/or treat:
Alzheimer’s disease
Arthritis, osteo- and
rheumatoid
Cancer
Colic
Colitis (inflammatory bowel disease)
Dementia, non-Alzheimer’s
Glaucoma
Heart disease
High blood pressure (hypertension)
Hirsutism (unwanted hair growth in women)
Menstrual cramps
Stroke
Cancer. A daily diet containing fennel seeds inhibited the formation of tumors in experimental animals exposed to cancer-causing chemicals. “The inclusion of fennel seeds in the diet is likely to reduce the risk of cancer in the human population,” concluded the researchers in Food and Chemical Toxicology.
Arthritis. Korean researchers found fennel extract significantly decreased swelling and pain in animals with experimentally induced arthritis. Fennel’s anti-inflammatory activity “may reduce the risk of inflammatory-related diseases” such as osteoarthritis, rheumatoid arthritis, and lower back pain, concluded the researchers.
Heart disease and stroke. Moroccan researchers found that fennel lowered systolic blood pressure (the upper number in the reading) in animals with laboratory-induced high blood pressure. High blood pressure is a leading risk factor for heart disease and stroke. Their results were published in Clinical and Experimental Hypertension.
Fennel seed pairs well with these spices:
Allspice
Bay leaf
Black cumin
seed
Cardamom
Cinnamon
Clove
Coriander
Cumin
Fenugreek
seed
Galangal
Garlic
Ginger
Marjoram
Mustard seed
Onion
Rosemary
Sun-dried
tomato
Tamarind
Turmeric
and complements recipes featuring:
Cheese
Curries
Mushrooms
Pasta
Poultry
Salmon
Sausage
Satay
Shad
Tomatoes
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Other recipes containing fennel seed:
By-the-Bay Fisherman’s Chowder
Chinese Five-Spice Powder
Dukkah
Hot Curry Powder
Malaysian Curry Paste
Panch Phoron
Pickling Spice
Ras-el-hanout
Roast Chicken with 40 Cloves of Garlic
Roasted Tomato Soup with Fennel and Mint
Spiced Milk Tea
In another animal experiment, researchers in Italy found that both anethole and a fennel extract inhibited platelet aggregation—the clumping of blood compounds that can trigger an artery-clogging blood clot. And unlike aspirin (often used to decrease platelet aggregation and “thin” the blood), neither anethole or fennel extract caused any stomach damage—in fact, they protected the lining of the stomach against damage!
Inflammatory bowel disease. In folk medicine, fennel has been used to soothe digestive upsets of all kinds, including abdominal bloating and gas. It works because it relaxes the lining of the intestines and douses inflammation. Perhaps the worst digestive problem of them all is inflammatory bowel disease (IBD), with urgent bowel movements and diarrhea as the main symptoms. IBD is called colitis when it mainly afflicts the colon (large intestine), and Crohn’s disease when patches of inflammation afflict the small and large intestine.
Researchers in Bulgaria gave a formula including fennel to 24 people with colitis. “Palpable pains along the large intestine disappeared in 96 percent of the patients by the 15th day” of the treatment, the researchers wrote. “Defecation was normalized in patients with diarrhea syndrome.”
Glaucoma. In glaucoma, the canals that drain fluid from inside the eyeball clog up, producing pressure inside the eye that damages the optic nerve. Indian researchers gave drops of a fennel extract to animals with experimentally induced glaucoma. The extract decreased intraocular pressure by 31 percent—the same level of relief provided by an antiglaucoma drug. Fennel may find a place “in the arsenal of antiglaucoma drugs prescribed by physicians,” the researchers concluded.
Getting to Know Fennel Seed
Fennel is widely used in Mediterranean cuisines, particularly in Italy—where finnochio is regarded as delizioso. In Florence, a highly regarded variety of fennel has been cultivated since the Middle Ages. The national liqueur, sambuca, is flavored with fennel. And the seeds are the hallmark spice used to make Italian sausages, meatballs, salami, and pepperoni.
The French in Provence grow fenouil to use fresh in pastas and salads or as a vegetable. A Provencal specialty is poisson au fenouil: a whole fish is laid on a bed of fennel stalks on an open grill, giving off a smoky, sweet, licorice-like aroma as the stalks burn under the fish. The seeds are mostly used in sauces and pasta dishes.
The English use the seeds in soups. Germans put them in breads, fish dishes, and sauerkraut. The Spanish use fennel seed to flavor cakes and other baked goods. Scandinavians use fennel as the seed on rye bread.
In India, fennel seed is a key ingredient in many spice blends, including Indian curry powders and the seed blend panch phoron. Indians add fennel seeds to pickles, curries, soups, and lentil and rice dishes. It is also used in a specialty dessert called malpoora, which is a deep-fried pancake flavored with fennel and pistachio. Many Indian restaurants offer sugar-coated fennel seeds at the end of dinner with coffee and the check. Recently, India has cultivated its own fennel seed, Lucknow, named after its town of origin. Lucknow fennel has a sweeter flavor, closer to anise, and is favored as an after-dinner digestif.
In China and throughout Asia, fennel seeds are used in sweet-and-sour dishes and rich fish sauces. Asians toast the seeds before using, imparting a more vibrant flavor.
Fennel seed is found in the Moroccan spice blend ras-el-hanout and in Middle Eastern dukkah. Arabs sprinkle it over salads and bake it into bread.
Penne and Sausage with Fennel Tomato SauceThis recipe bridges the Mediterranean influences of both French and Italian cuisines. If tomatoes are out of season, use canned.
1 pound sweet Italian sausage
2 teaspoons fennel seeds
2 cloves garlic, diced
3 tablespoons tomato paste
1 cup chopped tomatoes, fresh or canned, with their juices
½ cup chopped Kalamata olives
1 cup Chianti or other dry red wine
1 bay leaf
½ teaspoon dried marjoram
½ teaspoon dried rosemary
1 pound penne pasta
2 eggs
¼ cup freshly grated Parmesan or Romano cheese
Freshly ground black pepper
1. Remove the sausage from its casing and coarsely chop. Brown the meat in a large non-stick skillet over low heat. Continue to break up the pieces until browned, about three or four minutes. Add the fennel seeds and cook until they release their oils, about 30 seconds. Add the garlic, stir and cook one minute. Add the tomato paste and coat to blend. Increase the heat to medium and cook two minutes.
2. Add the tomatoes, olives, Chianti, bay leaf, marjoram, and rosemary. Bring to a simmer, cover, and cook for 15 minutes.
3. Meanwhile, bring water to a boil for the pasta and cook to firm, according to package directions. Drain.
4. While the pasta is cooking, beat the eggs in a small bowl with a whisk. Whisk in the cheese and freshly ground pepper.
5. Remove the bay leaf from the sausage mixture. Add the pasta and toss to mix. Remove the skillet from the heat and add the egg and cheese mixture, tossing with two large forks to incorporate.
Makes 6 servings.How to Buy Fennel Seed
Fennel seeds are about a quarter-inch long, oval-shaped with vertical hairlines, and yellow, tinged with green. Look for that tinge when buying, as it indicates top quality. Check to make sure the package of seeds is free of grit. (The small seeds are difficult to separate from dirt and other extraneous matter.) Look for seeds that are whole, rather than broken.
You can find fennel seeds whole or ground in most supermarkets. The volatile oils start to dissipate as soon as the seeds are ground, so buying them whole and grinding them just before using guarantees the most flavor.
If you shop for fennel seeds in an Indian market, you may come across Lucknow fennel, which may be labeled Lakhnawi saunf. These seeds are almost half the size of regular fennel seeds and mostly all green, like the brilliant lime green of cardamom pods.
Fennel seeds will keep for up to three years in an airtight container, in a cool place, away from sunlight. Ground seeds start to lose their intensity after six months or even sooner.
The fennel plant is cultivated in moderate climates around the world, including Italy, France, India, Morocco, Egypt, and Taiwan. Most of the fennel seed used in the US is imported from Egypt.
In the Kitchen with Fennel Seed
Fennel seed is strong-flavored, and works equally well in savory and sweet recipes. It can perk up the taste of a wide range of dishes, from meats to cakes to beverages. The seeds help add balance to almost any spice blend. Use them in the same way you use anise, cumin, and caraway seeds.
Fennel seeds don’t have to be toasted as most other seeds do, but doing so intensifies and sweetens their flavor. Toasted seeds have an aftertaste similar to brown sugar. Dry-fry them, according to the directions, but make sure not to burn them, even slightly—they’ll have an unpleasant, bitter taste.
Fennel seed works well with many foods from the Mediterranean diet, such as tomatoes, ripe olives, olive oil, basil, grilled meat, and seafood. They also combine well with fatty fish, such as salmon and tuna.
Here are some ways to add more fennel seed to your diet:
• Fennel can turn ordinary bread into something special. Try mixing a tablespoon of seeds into your favorite dough.
• Brush commercial French or Italian bread with lightly beaten egg, sprinkle with fennel seeds, and bake at 400°F until the seeds set.
• Dry and crush toasted fennel seeds and steep them in tea.
• Sprinkle fennel seeds on top of cakes and muffins before baking.
• Add fennel to fruit salads and compotes.
• Add ground fennel to scrambled eggs.
• Make spiced olives by marinating 2 cups of olives in ½ cup of extra-virgin olive oil and 1 teaspoon each of fennel seeds, dried oregano, and dried thyme.
