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Fennel Seeds for Stomach Bloating and Cramping

author avatar Dr. Eric Berg 08/31/2023

The ancient Greeks and Romans thought fennel could bring strength and lead to a longer life. It turns out that they may have been on to something. Fennel has been used for ages in traditional medicine. Fennel has all kinds of incredible benefits, especially related to digestion. Today, we're going to cover what exactly fennel seeds are, and the benefits of fennel seeds for stomach bloating and cramping.

Let's get started.

In this article:

  1. What are fennel seeds?

  2. Benefits for fennel seeds

  3. A Few Extra Benefits of Fennel Seeds

Fennel seeds and fennel plant in a small bowl and spoon on a table |  Fennel Seeds for Stomach Bloating and Cramping

What are Fennel Seeds?

Fennel is a sweet-smelling plant that is native to the Mediterranean. Today, you can find it throughout the world. You can use the fennel plant in many different ways. Some people consume fennel raw or use it for cooking.

The benefits I want to talk about are from fennel seeds versus the fennel plant. However, the fennel plant does have a lot of phytonutrients, vitamins, and minerals. It can provide many different benefits, but not as much as the seeds.

In some parts of the world, it's common to chew fennel seeds after a meal to help aid stomach digestion.

Fennel seeds have a long, thin shape and are brown or pale green. You might think it doesn't sound that appealing to chew seeds, but they're known to taste pretty good. They have almost a sweet licorice taste. Some even use fennel as a flavoring agent in foods and beverages.

You can find fennel seeds whole, or in a powdered form. You can also use whole dried fennel seed to make a hot cup of herbal tea.


The Benefits of Fennel Seeds for Digestion

These little seeds hold massive benefits for digestion. When it comes to cramping or bloating in the stomach, you really can't beat fennel seeds as a natural remedy. They're packed with fiber and loaded with nutrients like manganese, calcium, potassium, magnesium, and vitamin C. According to a 2016 review, fennel seeds are known to have antimicrobial, anti-fungal, and anti-inflammatory properties.

These properties are especially helpful when it comes to gas and bloating. The antimicrobial and anti-fungal properties of fennel may help get rid of bacteria that can cause gassiness. Its anti-inflammatory properties may also help soothe the muscles in the stomach and intestines to relieve gas and bloating. These helpful bacteria-fighting properties may even extend beyond digestion as well.

Fennel seeds do have a known side-effect that you should make a note of. They have been known to increase contractions in pregnant women. So, you may want to consider this if you're pregnant and not ready to deliver your baby.

With that said, let's take a look at the top five benefits of fennel seeds for digestion:

1. Cramping (Colic)

Fennel seeds are fantastic if you have cramping in the stomach or stomach pain. Fennel has antispasmodic properties. So, it's going to help with spasm in the colon. For example, if you ate too much and are feeling crampy, fennel seeds may help. It can also help with cramping related to irritable bowel syndrome.

Fennel seeds have been known to relieve colic in infants. Breast-feeding mothers can consume fennel seeds, which will indirectly go through the breastmilk and benefit the baby.

2. Gas

Fennel seeds may be tiny, but they pack a massive amount of fiber. Adding fiber to your diet can help with digestive problems that cause gas and bloating. One tablespoon of dried fennel seeds can give you about 2 grams of fiber. Fennel is known to work fast when it comes to gas and bloating. Generally, it will help keep things moving properly in the digestive tract. However, it's important to not consume too much fiber. Too much fiber can actually cause symptoms like flatulence, belly bloat, and discomfort.

Woman sitting on a couch holding her stomach in pain |  Fennel Seeds for Stomach Bloating and Cramping

3. Indigestion

Fennel seeds are rich in vitamins and minerals, and they have incredible antioxidant properties, which may help improve digestive functioning. The healthy oils found in the seeds may also explain why they're so good for digestive issues like bloating, indigestion, and acid reflux.

4. Nausea

Fennel seeds not only help stimulate healthy digestion but are also known to have calming effects. This makes fennel fantastic for soothing the digestive system and promoting healthy digestive function. Ultimately, this will keep nausea at bay. Fennel also helps relieve nausea by increasing the flow of bile.

5. Increase Bile

Fennel seeds increase the flow of bile from the liver through the gallbladder. Many people have a condition where the liver and gallbladder become congested—blocking the proper flow of bile. Fennel can help increase the flow of that fluid. Since bile is essential for breaking down food, this will also help you feel much less bloated.


A Few Extra Benefits of Fennel Seeds

Besides relieving bloating and cramping, fennel is also an excellent natural remedy for:

  • Coughing

  • Bronchitis

  • Asthma

  • Increasing breast milk production

Give this remedy a try and see how it works for you.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.

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