With the holiday gluttony upon us and comfort foods quickly becoming the order of the day, it’s a good idea to familiarize yourself with some good herbal digestive aids. That is why we have chosen to introduce you to Fennel (Foeniculum vulgare) this month, a powerful digestive pharmacopoeia that you’ll want to have on hand after your second helping of pumpkin pie. You can thank us later.
Botany
Fennel belongs to the umbellifers or Apiaaceae family, which has other well-known members such as carrots, celery, parsley and dill. It grows up to 1.5 meters tall, with finely divided fern-like leaves with fleshy sheaths at the base. The umbels (clusters) of yellow flowers give way to the ribbed, greenish-colored seeds. Although the fleshy base of the plant and the stems both have culinary uses, the seeds are most commonly used for medicinal applications as they have the highest concentration of active ingredients. The Latin name Foeniculum is derived from the Latin word for ‘hay’ – a reference to its sweet and pleasant smell.
Growth, habitat and harvesting
Fennel is native to the Mediterranean region, but is now grown throughout Europe, Asia, India, Australia and North America. It grows as a semi-hardy perennial in temperate climates, but can be grown as an annual in colder climates. It requires well-drained to sandy soil and full sun. The ripe seeds are collected in the autumn.
Traditional and modern use
Fennel was widely used by both the Greeks and Romans for a variety of uses, ranging from soothing gastrointestinal complaints and menstrual problems to soothing coughs. Both cultures believed that the herb bestowed strength, courage and longevity. The herb was also used as an appetite suppressant, as evidenced by the Greek name for Fennel, marathonwhich means ‘to become thin’. This use continued into the Renaissance, where it is documented in the writings of a 17th-century botanist as an herb that could “slim down” overweight people. Fennel was also a common ingredient in colic water, which was used for colic in babies, and the tea was also gargled as a breath freshener, drunk to expel worms, or applied as an eye wash for eye discomfort.
In modern medicine, fennel is mainly used as a digestive aid. Due to its ability to relax the smooth muscles throughout the digestive tract, fennel is particularly helpful in resolving bloating, flatulence and cramps. Conversely, some of the volatile oils in the seed also help increase intestinal motility by stimulating the mucous membranes lining the digestive tract, which can help with nausea or poor appetite.
Fennel is also commonly used to increase milk flow in nursing mothers. The volatile oils responsible for the soothing effect mentioned above pass easily into breast milk, meaning that fennel not only improves milk secretion, but can help soothe the baby’s colic at the same time.
In the respiratory tract, fennel can help reduce chest congestion and ease breathing by stimulating and thinning respiratory secretions. As a gargle it can soothe inflamed gums or sore throat. The tea can be applied externally to irritated skin or used as an eye wash.
In Traditional Chinese Medicine it is used to dispel colds and regulate stomach function.
Preparations
Dry roasting the seeds releases the aromatics and makes the seeds easier to chew. Consume a few after meals to aid digestion. The seeds can also be ground and mixed with a little honey or taken in capsules. They can also be extracted in alcohol, glycerin or vinegar or brewed as a tea. Because of its soothing, pleasant taste, Fennel is often combined with other herbs to enhance its palatability.
WishGarden remedies containing fennel
Fennel does its thing in our Digestive Rescue GI Normalizer, Digestive Rescue GI Normalizer for Pregnancy, Digestive Rescue for Kids, Milk Rich and Colic Ease formulas.
References
- National Geographic Guide to Medicinal Herbs by Stephen Foster and Rebecca L. Johnson.
- A clinical guide to mixing liquid herbs by Kerry Bone.
Writer Danielle Charles Davies has a BSc in Herbal Sciences from Bastyr University and completed the two-year clinical training program at the Vermont Center for Integrative Herbalism in Montpelier, VT. Her articles have appeared in Taproot, The Journal of the American Herbalist Guild, and Kindred Magazine, among others. She lives in Northern Michigan with her husband, two dogs and eight ducks. She blogs at www.bluemoonkitchen.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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