Fennel (Xiao Hui Xiang)

Botanical Name: Foeniculum vulgare

With edible leaves, bulbs, seeds (fruit), and stalks, fennel has a long culinary and medicinal history. Fennel is widely cultivated and is currently naturalized and growing in many places around the world.

Watch a short video, from Ann Christensen, Founder and Creator of White Rabbit Institute of Healing™ – Is Fennel Estrogenic?

Below is an overview of fennel, combining the best of Western Science, Oriental Medicine, Traditional Chinese Medicine (TCM), Shamanism, Folklore, and a wide range of healing modalities. Gain a balanced and thorough understanding of the healing properties of fennel.

Parts Most Frequently Used: Leaf, Bulb, Seed (Fruit), Stalk, Pollen​

Flavors/Temps: Aromatic, Bit Pungent, Sweet, Warm

Caution: Considered safe.

Key Constituents: Anethole, Fenchone, A-Pinene, Rosmarinic acid, Chlorogenic acid, Quercetin, Apigenin. Camphene, Dipentene, a-Phellandrene, Phytoestrogens, Anise aldehyde, Anisic acid, Estragole, 7-hydroxycoumarin, Vitamin C, B Vitamins, Potassium, Iron, Manganese, Magnesium, Calcium

History/Folklore: Fennel is one of the nine plants invoked in the pagan, Anglo-Saxon Nine Herbs Charm recorded in the 10th century. The Egyptians and Chinese use it strictly as a medicine. Ancient Romans regarded fennel as the herb of sight with the root extract often being used in tonics to clear cloudy eyes. In 1611, Italian herbalist Pierandrea Mattioli filled several pages of his folio on herbal formula remedies based on his native plant fennel for urinary, bronchial, and digestive complaints.

In the Middle Ages, it was believed to hold magical qualities. People hung it over their doors to protect against evil spirits.

Fennel is considered one of the four opening roots (with Asparagus, Parsley, and Celery) by herbalist Galen. In the 17th century, William Coles wrote that fennel was used “for those that are grown fat, to abate their unwieldiness and cause them to grow more gaunt and lank.” This is because drinking a cup of fennel tea before a meal can take the edge off your appetite. Sipping fennel tea after a meal aids digestion.

In TCM (Traditional Chinese Medicine), fennel seeds are popularly used to relax the muscles in the digestive tract and alleviate cramping and bloating. Fennel is considered able to Warm the Interior and help Tonify Spleen and Lung Qi, both important for supporting digestive function.

The fresh stems of fennel can be eaten like celery, and both the bulb and the seeds have a mild, licorice-like flavor. This flavor profile is due to the compound anethole, found in fennel and other plants, such as anise, it is a monoterpene that is 13 times sweeter than table sugar. It relaxes intestinal muscles helping to relieve constipation and gas. It is also known to have estrogenic properties. It has also been shown to have insecticide properties, inhibiting mosquitos, fungi, and molds.

Saunf, the common name for fennel seeds in India, and saunf oil, are known for their ability to counter bad breath, improve digestive health, regulate blood pressure, promote lactation, and improve skin appearance. Saunf is often used in Ayurvedic medicine to treat digestive issues.

Fennel is a phytoestrogen agent. The compound anethole is the active estrogenic compound associated with this property.

Women who used ½ cup of fennel oil daily for 8 weeks reported improved menopausal symptoms, such as hot flashes and insomnia. Fennel can also help alleviate menstrual cramping and facilitates the birth process.

Fennel seeds have been shown in studies to potentially support the production of prolactin to help mothers naturally produce milk. It has been used for centuries to promote the flow of mother’s milk and is often included in proprietary mixtures designed to improve lactation. This function is likely due to the phytoestrogens found in the plant.

A 2020 study, looked at the pain-killing effects of fennel on people with knee osteoarthritis. Those who used capsules containing powdered fennel extract twice a day for two weeks noted a reduction in pain and stiffness compared to the control group.

Fennel helps prevent gas in both humans and animals. Rabbits also enjoy eating fennel bulbs and stalks.

Fennel is a symbol of flattery and adultery. In Shakespeare’s play Hamlet, Ophelia dies holding a bouquet of flowers that includes fennel. She also gave it to King Claudius and Queen Gertrude, a message of the court’s games around flattery, false words, and intentions.

Fennel seeds can be placed close to windows to ward off evil spirits and unwelcome guests.