What Is Fennel?
Fennel comes from a perennial plant that grows up to 3 feet tall. It also has small, yellow flowers and hollow stems. Fennel is classified as an herb, and historians believe it originated in the Mediterranean. (1) Ancient Romans dubbed fennel “foeniculum,” which translates to “fragrant hay.” (2,3) Today, fennel grows all around the world. In fact, fennel is so prominent that it’s considered invasive in some areas because it can sprout rapidly and dominate native vegetation. (1) Historians believe fennel first appeared in the United States in Virginia after Europeans began to settle there. (3)
Calories: 27Protein: 1 gram (g) (2 percent daily value)Fat: 0.2 gCarbohydrates: 6 gFiber: 2.7 g (10 percent DV)Natural Sugars: 3 gCalcium: 43 milligrams (mg) (3 percent DV)Iron: 0.64 mg (3 percent DV)Magnesium: 15 mg (4 percent DV)Potassium: 360 mg (8 percent DV)Vitamin A: 838 international units (IU) (17 percent DV)Vitamin C: 10.4 mg (12 percent DV)
Raw fennel is a good source of fiber, vitamin C, and vitamin A, all of which are among the healthy nutrients recommended by the U.S. Department of Agriculture’s MyPlate guidelines. One scientific review of fennel and women’s health also noted the possible effects the plant may have on easing menopausal symptoms. But more research is needed on how fennel may fit into alternative medicine, the authors note. For now, it’s too early to know whether eating fennel or taking fennel supplements could be beneficial for women experiencing menopause. (7) According to a 2014 review, other proposed health benefits of fennel include:
DiureticAnti-inflammatory for eye conditions, such as glaucomaCough reliefAlleviation of flatulence and other gastrointestinal ailmentsRelief for infant teething pain
Some of these purported benefits are related to antibacterial and anti-inflammatory properties. (8) Eating fennel plants could produce these benefits, but more research is needed to know whether fennel supplements and oils produce the same effect. Aside from the nutritional makeup of fennel, some people say taking fennel supplements can similarly help with weight loss. The claim is fennel increases levels of the hormone melatonin in the brain, which in turn may naturally suppress appetite. (Melatonin is released in the dark and plays an important role in helping you fall asleep.) Chewing on fennel seeds purportedly reduces hunger levels, too. (11) Another claim is fennel contains diuretic properties that can simultaneously help you lower high blood pressure, according to a 2014 review, and drop extra water weight. (11) Still, there’s little scientific evidence available to back up such claims. For weight loss that’s safe (and stays off), it’s best to embark on a healthy and well-balanced diet (that could include fennel!) combined with exercise. (10,11) When picking out fresh fennel, look for firm bulbs with bright green tops and leaves. After buying, you can store fennel in the refrigerator in a plastic bag for up to five days. (12) Fennel is also sold as supplements, dried herbs, and essential oils. Keep these forms of fennel stored in cool, dark places (such as a cabinet) to help prevent them from spoiling. Fennel is a surprisingly versatile vegetable. It can be added for its licorice-like flavor to salads. (12,13) When cooking fennel, you have the option to sauté or roast it. The tops of the fennel may be finely chopped and added to vegetables and meats. It even works for pickling. (13)
What Is Fennel Best In?
Fennel tends to be a popular ingredient in salads and pastas. (1,13) It also makes a good flavoring for fish and chicken, as well as sausages. (1,12) Check out some of these fennel-inspired recipes to get more of this flavorful vegetable in your life:
Cauliflower Fennel Salad With Roasted Lemon and Shallot Salsa VerdeGrilled Salmon With Citrus-Fennel Salad and Grilled EscaroleTomato and Fennel Bruschetta
What Is a Good Substitute for Fennel?
Fennel has a distinctive licorice-like flavor. (12) If you don’t have fennel on hand, though, all isn’t lost just yet — there are certain herbs you can use instead. One possible substitute for fennel is a similar herb called anise, as the two have a comparable taste and smell. (14) Fennel may be confused with dill because the two have similar-looking leaves. (12) It’s also sometimes confused with fenugreek because of the similarity in names. (2) Dill is still another substitute you can use if you don’t have fennel. You can also use other types of spices in place of fennel seeds, including: (14)
Licorice rootCaraway seedsCumin seeds
Fennel essential oil is also sometimes used for weight loss. But there’s no research to support that any significant weight loss can occur from ingesting, inhaling, or applying fennel oil to the skin (in a carrier oil). Not to mention, ingesting essential oils is a controversial practice that most healthcare providers wouldn’t recommend. Some alternative practitioners suggest that fennel may be used instead as a complement to a healthy lifestyle, along with taking supportive herbs such as green coffee bean. (11) It’s important to talk to your doctor about any herbs or essential oils you plan on using, as these may cause adverse reactions in some people and in those on certain medications. To dilute an essential oil by 2 percent (a good target), mix 12 drops of the oil with each fluid ounce (30 milliliters [ml]) of your carrier, which can be a lotion or moisturizer, a cold-pressed carrier oil, a vegetable butter, or another lipid. (16) The recommended dose for fennel essential oil ranges between 0.1 and 0.6 ml diluted in 5 to 7 g total. (3) You always need to dilute pure essential oils before applying them to the skin. (17) You can use jojoba, almond, coconut, or olive oil. Even with dilution, it’s possible to have a reaction to essential oils like fennel. You may also be at an increased risk if you have an inflammatory skin condition, or if your skin is currently irritated. (17) It’s a good idea to test a small area of skin before applying it to a larger area. Wait a day or two to see if a reaction develops, such as redness, itchiness, or hives. (17) Also, fennel essential oil may irritate your eyes. It’s a good idea to avoid widespread use on your face. Never take fennel essential oil internally, unless otherwise directed by your doctor. (17) Although rare, allergic reactions to fennel are also possible. The exact percentage of fennel allergies isn’t clear, but you may be at an increased risk of fennel sensitivity if you also have a food sensitivity or allergy to peaches. (19) Symptoms of an allergy to fennel typically happen 5 to 10 minutes after eating it. Signs may include hives, rash, swelling, and itchiness. (17) See your doctor for possible allergy testing if you think you might be allergic to fennel. Other side effects are mostly connected to using fennel essential oils and may include: (3)
Skin reactionsSun poisoningSeizuresHallucinationsPremature reproductive development (in girls)
