Fennel Extract. Improve Digestion, Promote Heart Health, Reduce Bloating

Updated: 12/26/23

Has your digestive system been acting up lately? Constant bloating, gas, indigestion or acid reflux making you uncomfortable? You’re not alone – digestive issues are extremely common these days with our fast-paced lifestyles and diets filled with processed foods. But did you know there’s a simple, natural remedy that can help improve your digestion and even support your heart health? Fennel extract just may be your new BFF for better gut health and overall well-being.

Fennel has been in use for centuries to relieve digestive issues for good reason – this wonderful herb is packed with compounds that can soothe and relax your stomach and intestines. The slight licorice-like flavor of fennel comes from anethole, a compound that provides anti-inflammatory and antioxidant benefits. Studies also show that fennel extract helps reduce gas, bloating and stomach acid. Beyond digestive support, preliminary research indicates fennel may help lower blood pressure and bad cholesterol too.

So whether it’s the occasional upset tummy or ongoing indigestion that’s ruining your day, keep reading to discover how adding fennel extract to your regimen could be a game-changer for your health. I’ll share where you can find a high-quality fennel extract, dosage recommendations, potential side effects and more. Your gut – and heart – will thank you!

What is Fennel?

Fennel is a flowering plant species in the carrot family. It’s famous for its feathery leaves and pale yellow flowers that bloom in clusters. The plant itself is edible, with bulbous stems that can be eaten raw or cooked. Fennel seeds are the most common in use part of the plant, known for their distinct licorice-like flavor. Fennel has been in use in culinary traditions for centuries, particularly in Italian, Indian, and Middle Eastern cuisine.

So, why is fennel such a popular ingredient in herbal medicine? Fennel contains a variety of nutrients and compounds, including potassium, vitamin C, fiber, and antioxidants. One of the key active compounds in fennel is anethole, which is responsible for its distinct flavor and aroma. Anethole shows to have anti-inflammatory and anti-cancer properties, making fennel an attractive health supplement.

History of Fennel

Fennel has a rich cultural history, dating back centuries. In ancient times, the Greeks and Romans had a belief that fennel was a symbol of success and fertility. In medieval times, monks in Europe grew fennel in their monastery gardens, believing it to have healing powers. Fennel was even in use in ancient Chinese medicine, where it was a belief to help improve kidney function and treat digestive disorders.

Benefits of Fennel

Promotes Digestive Health

Fennel is a great herb for digestive health. It’s rich in fiber, which can help with constipation and other stomach-related issues. It also has natural anti-inflammatory properties that can help soothe an upset stomach. Additionally, fennel can act as a natural diuretic, which means it can help flush out excess fluids from your body.

Rich in Antioxidants

Fennel is loaded with antioxidants such as flavonoids, phenolic acids, and carotenoids that help protect your body against oxidative stress and inflammation. These compounds can neutralize free radicals, which are harmful molecules that can damage your cells and increase the risk of chronic diseases like cancer, heart disease, and Alzheimer’s. Regular consumption of fennel can boost your immune system, reduce inflammation, and prevent cell damage.

Supports Women’s Health

Fennel is a popular herb used in traditional medicine to support women’s health. It contains phytoestrogens, which are plant compounds that mimic the effects of estrogen in the body. This can help alleviate symptoms of menstrual cramps, menopause, and PMS. Fennel can also increase milk production in breastfeeding mothers and improve the quality of breast milk. However, pregnant women should avoid consuming large amounts of fennel, as it can stimulate uterine contractions.

May Boost Immunity

Another benefit of fennel is its ability to boost the immune system. Fennel is rich in vitamin C, which is a powerful antioxidant that helps to protect the body against infection and disease. Additionally, fennel contains a range of essential minerals like potassium, calcium, and magnesium, which play a vital role in maintaining a healthy immune system. Fennel also contains phytonutrients like lutein and zeaxanthin, which help to protect against cell damage and prevent chronic diseases.

May Reduce Inflammation

Due to its high levels of antioxidants and anti-inflammatory properties, fennel can help reduce inflammation throughout your body. Chronic inflammation is linked to developing health issues, such as heart disease, cancer, and diabetes. Incorporating fennel into your diet can help reduce the risk of these diseases.

May Aid Weight Loss

If you’re looking to shed a few pounds, fennel may be your new best friend. Fennel is low in calories but high in fiber, meaning that it can help to keep you feeling full and satisfied without adding extra calories to your diet. Additionally, fennel is a natural diuretic, which can help to reduce water weight and bloating. Fennel also contains compounds like limonene and anethole, which shows to break down fat cells and boost metabolism.

Promotes Heart Health

Not only can fennel reduce inflammation, but it can also help lower cholesterol levels. High cholesterol is a risk factor for heart disease, so incorporating fennel into your diet can help reduce that risk. Fennel is also rich in potassium, which can help lower blood pressure, another risk factor for heart disease.

Supports Breastfeeding

For new mothers, fennel can be a lifesaver. Fennel has long been used as a natural remedy to support lactation and increase milk production. Fennel contains compounds that mimic estrogen in the body, which can help to stimulate milk flow and increase milk volume. Additionally, fennel is high in antioxidants and other nutrients that are vital for breastfeeding mothers.

May Help with Menstrual Cramps

Fennel can also help with menstrual cramps. Its natural anti-inflammatory properties can help soothe the uterus and reduce pain. In addition, drinking fennel tea can help reduce water retention, which can cause bloating during menstruation.

Supports Healthy Bones

Fennel is an excellent source of calcium, which helps in maintaining healthy bones. It also contains magnesium, zinc, and vitamin K, which are essential minerals and vitamins for healthy bone development. As you age, your bones may start to lose their density leading to health conditions such as osteoporosis. Consuming fennel regularly may delay or prohibit this condition from happening.

Potential Anti-Cancer Properties

Fennel contains phytonutrients such as anethole and flavonoids that have anticancer properties. Anethole, in particular, has been shown to exhibit anti-inflammatory effects, which may help in preventing cancer. Additionally, the flavonoids in fennel are effective in inhibiting the growth of cancer cells, especially breast cancer.

May Soothe Colicky Babies

If you have a newborn or young baby in your home, you know how challenging it can be to calm a colicky baby. Fortunately, fennel can come to the rescue. Fennel seeds offer relief from colic symptoms like bloating, gas, and stomach cramps. Try boiling a teaspoon of fennel seeds in a cup of water and then straining it before giving it to your baby. You’ll find that the calming properties of fennel can work wonders in soothing your little one.

May Treat Acne

Do you suffer from acne-prone skin? Then fennel may be just what you need. Fennel seeds contain powerful antioxidants that help detoxify your body and reduce inflammation. These properties, in turn, help reduce breakouts and promote clearer skin. You can enjoy these benefits by incorporating fennel tea into your daily routine or applying fennel oil topically to acne-prone areas.

Supports Respiratory Conditions

If you frequently deal with respiratory issues like asthma or bronchitis, incorporating fennel into your daily routine could provide some relief. Fennel is a natural expectorant, which means it helps break up congestion in the lungs. It also has anti-inflammatory properties that reduce inflammation and promote healing in the respiratory tract. Try drinking fennel tea or inhaling fennel oil to experience the benefits.

May Regulate Blood Sugar

Fennel seeds contain anethole, a compound that shows to help regulate blood sugar levels. This makes it an excellent addition to the diet of anyone who has diabetes or struggles with blood sugar imbalances. Fennel seeds help slow the absorption of sugar into the bloodstream, reducing the risk of blood sugar spikes and dips. Try incorporating ground fennel seeds into your meals or snacking on them whole for an added health boost.

May Benefit Mental Health

Fennel seeds are famous to help stimulate digestion and boost metabolism. It also helps improve circulation, which may lead to better brain function. Fennel’s aroma also has a soothing effect on the nerves, which may help to reduce anxiety and induce a calming effect in the body.

May Enhance Skin Health

Fennel is a great food for enhancing skin health and promoting a glowing complexion. It contains vitamin C, which is essential for collagen production, a protein that keeps your skin firm and elastic. Fennel also has a high water content and can help hydrate your skin from the inside out. Additionally, the antioxidants in fennel can protect your skin from UV damage and reduce the appearance of fine lines and wrinkles.

fennel benefits

Side Effects of Fennel

Allergic Reactions

Fennel seeds could cause an allergic reaction, especially in people with allergies to celery or carrot. The reaction could include itching, swelling, hives, and difficulty breathing. If you have a history of allergies, or notice any of these symptoms, avoid fennel seeds and consult your doctor.

Hormonal Effects

Fennel seeds contain phytoestrogens, which act like the female hormone estrogen in the body. This can affect the hormonal balance in the body and cause issues such as breast enlargement in men and changes in menstrual cycles in women. Pregnant women should avoid fennel as it can adversely affect fetal development.

Skin Irritation

Topical use of fennel oil can cause skin irritation. Always dilute fennel oil with a carrier oil like coconut oil or olive oil before using it on your skin. If you experience any burning sensation, stop the usage of fennel oil and wash the affected area with water.

Blood-thinning Effects

Fennel seeds can act as a blood thinner, making the blood less likely to clot. This can cause excessive bleeding during surgery or other medical procedures. Individuals taking blood-thinning medications, or those with bleeding disorders, should avoid consuming fennel seeds or inform their healthcare provider about their fennel use.

Psychiatric Effects

Fennel oil’s compounds, trans-anethole, and estragole, have been shown to have CNS (central nervous system) effects that alter mood, behavior, and neurotransmitter functions. It is suggested that high doses of fennel oil might cause hallucinations, seizures, and other psychiatric effects. Therefore, it is a recommendation that you consult your healthcare provider before using high-dosage fennel oil or supplements.

Harmful to Pregnant Women

While fennel has been known to stimulate the production of breast milk, it can be harmful to pregnant women. Fennel tea has been in use as a traditional remedy to induce labor, but little awarance about its effects on pregnant women and their fetuses. Fennel contains phytoestrogens, which can interfere with the growth and development of the fetus. Therefore, pregnant women should avoid fennel consumption or consult a doctor before consuming it.


Fennel contains a compound called bergapten, which can make the skin more sensitive to sunlight. Thus, fennel consumption can cause photosensitivity in some individuals, leading to rashes, burns, and other skin damages caused due to exposure to sun.


Fennel is available in multiple forms such as seeds, powders, extracts, and essential oils. Each of these forms has a different potency, which ultimately determines the dosage you need to consume. If you’re using fennel seeds, it’s a recommendation to consume 1-1.5 grams per day. Fennel powder can be in doses of 1-2 teaspoons per day. Meanwhile, fennel extracts can be in doses of 5-10 ml per day.

Where to Buy Fennel Extract Powder

Check out BulkSupplements.com for all your dietary needs! They offer top-notch Fennel Extract Powder and focus on providing pure, high-quality supplements. With their industry-leading status, they even supply ingredients to other brands in the food and supplement industry. Rest assured, all products are manufactured and tested strictly following current manufacturing practices. Don’t wait any longer – contact BulkSupplements.com today and get your hands on some Fennel Extract Powder!


The Bottom Line

Incorporating fennel into your daily routine can provide a wide range of health benefits, from soothing colicky babies to reducing acne breakouts and managing blood sugar levels. Try drinking fennel tea, inhaling fennel oil, or incorporating fennel seeds or ground fennel into your meals to start enjoying these benefits today. As with all herbs and supplements, it’s important to consult with a healthcare professional before making any major diet or lifestyle changes. With a little creativity and experimentation, you can enjoy all the benefits fennel has to offer and take your health to the next level.

Finding the right dosage for fennel can help you leverage its natural healing properties and lead a healthier life. Always opt for organic, high-quality fennel products to ensure that you’re getting the most out of this amazing herb. Consume fennel within its recommended dosage limits to keep your health in top form!

In conclusion, while fennel has many health benefits, it’s essential to consume fennel in moderation and be aware of its potential side effects. The lesser-known side effects of fennel can cause severe harm to some individuals and must not be overlooked. If you have any questions or concerns about the consumption of fennel, it’s best to consult a healthcare professional or nutritionist, and always consume fennel in moderation.

These statements have not been evaluated by the Food and Drug Administration. These products and statements are not intended to diagnose, treat, cure or prevent any disease.

Author: Ryan Quigley
Graduate of Longwood University in Virginia. Part-time sports journalist covering the Vegas Golden Knights.