Fennel helps fight everything from infections to obesity

In many parts of Asia it is customary to chew on fennel seeds (which taste very similar to liquorice) following a meal, in order to freshen the breath and aid digestion. In addition to the seeds, other parts of the fennel (Foeniculum vulgare) plant including the bulb, stalk and leaves are used for culinary purposes across the globe. For example, in both France and Italy fennel is considered to be one of the best herbs to add to fish dishes, and it is also used to flavour breads, cakes and confectionery.

Fennel also has a long history of use as a medicinal herb for alleviating a diverse range of ailments including persistent coughs, stomach problems, sinusitis, colic, and menstrual cramps. Research is now verifying its use in many of these areas.

For example, Iranian scientists from the Department of Obstetrics and Gynaecology, Kerman University of Medial Sciences and Health Services, found that fennel extracts are more effective at relieving period pain than the conventional treatment mefenamic acid (also known as Ponstan).

The scientists divided two groups of teenage girls, all of whom suffered from extremely painful periods each month, and gave them either fennel extract or mefenamic acid. They found that 80 per cent of the girls who received fennel experienced complete pain relief compared to 73 per cent of those taking mefenamic acid (Modaress Nejad V, Asadipour M. East Mediterr Health J. 2006;12(3-4):423-7). Better still, fennel has no adverse effects whereas mefenamic acid can cause diarrhoea, nausea and vomiting.

As well as backing up some of fennels traditional uses, ongoing research is revealing additional therapeutic benefits attached to the herb. This is hardly surprising given the numerous medicinal properties it contains, including the free-radical fighting antioxidants estragole, flavonoids, quercetin, and rutin. It also contains a compound called anethole, which is known to act as an oestrogen stimulant increasing milk production, promoting menstruation and reducing symptoms of the male menopause such as lowered libido, fatigue and mood swings. 
 
Fennels diverse list of therapeutic actions just keeps on growing

According to the latest research findings fennel acts as a memory booster. In an animal study, scientists at the Department of Pharmacognosy, SETs College of Pharmacy, Karnataka, in India, studied the effects of fennel on age-related memory loss associated with dementia.

The scientists found that mice receiving fennel supplements were able to remember several tasks far better than mice who did not receive any treatment. Commenting on the findings the scientists concluded that: Fennel can be employed in the treatment of cognitive disorders such as dementia and Alzheimers disease (Joshi H, Parle M. J Med Food. 2006;9(3):413-7).

Another area in which fennel is showing a great deal of promise is against infections. In fact it has been found to help combat several different types of infection. Research published just a few weeks ago by Turkish scientists working at the Department of Food Engineering, Selcuk University, revealed that fennel is effective against bacteria that cause food poisoning (Ozcan MM, Sagdic O, Ozkan G.  J Med Food. 2006 Fall;9(3):418-21).  Separate research has shown that it can also help combat salmonella, thrush, and infective diarrhoea (Khaldun AO. Zh Mikrobiol Epidemiol Immunobiol. 2006 May-Jun;(3):92-3).

Scientists have also discovered that fennel extracts have anti-inflammatory properties, and can help alleviate joint pain and allergic reactions. It is thought that fennel helps protect your tissues against toxic chemicals like glutamate and nitric oxide, which are produced during the inflammation process. It also appears to work in the brain to reduce feelings of pain (Fitoterapia. 2004 Sep;75(6):557-65).

How fennel can help in the battle of the bulge

Fennels numerous beneficial actions dont end there. New research suggests that it can also help prevent weight gain through controlling appetite. An animal study conducted at the Thuringian State Institute of Agriculture, Jena, in Germany found that including more fennel in the diet significantly reduced overall food intake (Schone F, et al. J Anim Physiol Anim Nutr (Berl). 2006 Dec;90(11-12):500-10).

In a separate animal study conducted at the School of Nursing, Eulji University, in Korea, scientists set out to determine if inhaling aromatic oils from several plants had any effect on body weight or appetite. Three groups of rats were given aromatherapy oils to inhale from fennel, patchouli and bergamot respectively, while a fourth group was used for comparison only.

The treatment was applied for 10 minutes twice a day for eight weeks. At the end of the study the scientists found that the rats treated with fennel were better able to digest food, in addition to assimilating less calories from it, compared to the other groups (Hur MH, Kim C, Kim CH, Ahn HC, Ahn HY. Taehan Kanho Hakhoe Chi. 2006 Apr;36(2):236-43). 

What to take for best results

The recommended dosage is 480mg of fennel seed extract taken up to three times a day with food. Fennel tea is also available. Although the vast majority of fennel products on the market contain cultivated fennel, you should try and source wild fennel supplements if possible. The wild fennel plant contains higher levels of antioxidants and other beneficial ingredients compared to the cultivated variety (Conforti F, Statti G, Uzunov D, Menichini F. Biol Pharm Bull. 2006 Oct;29(10):2056-64).

Contraindications: You should not take fennel if you suffer from epilepsy, as it could increase your risk of having a seizure.