The name fennel comes from the ancient Roman word for fragrant hay, foeniculum.31 In the Middle Ages, the name evolved into fanculum and then the plant became known popularly as fenkel.32
The Egyptians ate fennel after meals to help with digestion. The Romans and Greeks enjoyed fennel for a range of medicinal and culinary uses. Greek physicians Dioscorides and Hippocrates recommended it for nursing mothers. In China and India, fennel was considered a remedy for snake bites. This herb was widely used during the Middle Ages, and herbalists Culpeper and Gerard recommended it for a range of ailments. In addition to culinary and medicinal purposes, fennel has been used to create brown, green, and yellow dyes.
Medicinal Uses
Amenorrhea, appetite stimulant, belching, bloating, breastfeeding problems, bruises, cellulite, constipation, cough, edema, expectorant, eye problems, flatulence, gout, heartburn, indigestion, kidney stones, lymph circulation, menopausal discomfort, menstrual cycle problems, nasal congestion, nausea, postnatal depression, premenstrual syndrome (PMS), pyorrhea, skin care, sore throat, stomachache or pain, water retention
Precautions and Contraindications
The herb: Avoid during pregnancy; avoid if you have epilepsy or other seizure disorder; use in moderation; should not be given to children under age six.
The essential oils: The herbal precautions also apply; may cause skin irritation in some.
Parts of Plant Used
Herbal remedies: Seeds and leaves
Essential oils: Seeds of a variety called sweet fennel (Foeniculum vulgare var. dulce)
Culinary purposes: Leaves, bulbs, and seeds
Growing and Harvesting
Reaching four to five feet in height, fennel has a white to creamy colored bulbous base with multiple stalks. The green leaves are feathery and threadlike. Tiny bright yellow flowers grow in large umbel clusters that bloom mid to late summer. The flat, oval seeds are light brown and ridged. They are one quarter to one half inch long. Fennel is a cousin to anise, caraway, and dill.
|
Type |
Zone |
Light |
Soil |
Moisture |
Height |
Spacing |
|
Perennial |
4 |
Full sun |
Sandy or loam |
Moderately dry |
4–5' |
12" |
Fennel is a perennial that is often grown as an annual. It prefers full sun but tolerates partial shade in southern areas. South of zone 5 you can sow seeds in the autumn. Propagate this herb by sowing fresh seeds or let it help you as it readily reseeds. Fennel would not win a popularity contest with other plants. It needs to be kept away from bush beans, caraway, tomatoes, and kohlrabi as it will have a negative effect on them. It should not be near dill, either, because they will cross-pollinate and produce plants that are neither dill nor fennel and have no medicinal use. Coriander is harmful to fennel because it prevents seeds from forming. The redeeming factor for fennel is that it repels aphids, slugs, and snails. It attracts lady bugs.
All parts of the plant are edible and can be frozen. Leaves can be harvested any time and hung or screen dried. Watch for seeds to turn from yellow-green to brown. They fall easily so it is usually best to snip off the entire seed head when it begins to turn color and hang it to dry in a bag. The roots can be harvested in the autumn or early spring.
How to Use the Herb
Fennel is a warming herb that is helpful during breastfeeding when insufficient milk is a problem. It also helps ease postnatal depression. Drink up to three cups of tea a day.
Fennel Mother’s Milk Tea
1–2 teaspoons seeds, crushed
1 cup boiling water
Pour the water over the seeds and steep for 10 to 15 minutes. Strain and add a little honey to sweeten.
Fennel contains a substance similar to estrogen that helps regulate scanty or painful menstrual cycles. It increases menstrual flow and is an aid for amenorrhea. This herb helps to reduce PMS symptoms, fluid retention, and menopausal discomforts. Overall, it has a toning effect on women’s reproductive systems. Also calming, fennel seeds can be combined with chamomile flowers and coriander seeds in equal parts of ½ teaspoon each for a relaxing tea.
The same mild diuretic properties that help reduce premenstrual water retention make fennel helpful in treating gout and kidney stones. In general, it aids in flushing toxins from the body, which is especially helpful for issues with the joints.
Fennel can be used for a wide range of digestive problems including stomachache, constipation, nausea, belching, bloating, flatulence, heartburn, and indigestion. It also stimulates the appetite. Drinking fennel tea is a nice, easy, and comforting way to deal with these digestive issues.
Fennel Digestive Rescue Tea
1–1½ teaspoons seeds, crushed
1 cup boiling water
Pour the water over the seeds and steep for 15 to 20 minutes. Strain before drinking.
As an alternative, the tea can be prepared with ½ teaspoon each of fennel seeds, dried peppermint leaves, and/or dried lemon balm leaves. For bloating and flatulence, make a tea with ½ teaspoon of fennel seeds in 1 cup of boiling water and drink up to four cups a day. In addition to tummy troubles, the Digestive Rescue Tea helps ease chronic coughs. It can be used as a gargle for sore throats or as a mouthwash for gum problems such as pyorrhea.
Nowadays we spend a great deal of time staring at computers, smart phones, and a wide range of electronic screens. Whether you just need a break or if your eyes are tired or inflamed, fennel can soothe them. Boil a handful of leaves in 2 cups of water for fifteen minutes. Let it cool to lukewarm, strain, and soak a washcloth for a compress. Place it over your eyes and rest for at least ten minutes.
Like most herbs, fennel is useful for both healing and keeping healthy. With a mild, aniselike flavor, fennel is easy to work into a range of dishes. Fresh or dried leaves can be used in fish dishes, salads, and dressings. When adding the fresh leaves to cooked dishes, do so at the last moment as too much heat tends to destroy their flavor. The next time you make a pasta sauce, try a mixture of dried rosemary, thyme, and fennel.
Pasta Seasoning Mix with Fennel
1 tablespoon dried rosemary, crumbled
1 tablespoon dried thyme, crumbled
1 teaspoon fennel seeds, crushed
Combine ingredients and mix well. Add a little to your pasta sauce and taste as you go to get a flavor balance that you like.
While the fennel bulb is also used in a range of dishes such as seafood, chicken, and roasted root vegetables, it is quite yummy on its own. Slice it vertically in half and drizzle with a little olive oil. Sprinkle with grated Parmesan cheese and bread crumbs, and then bake for about thirty minutes at 400° Fahrenheit. This makes a nice complement to tomato-based pasta dishes.
How to Use the Essential Oils
The seeds of sweet fennel produce a yellow to pale orange-brown oil. It has an herby, spicy, aniselike scent.
Using this essential oil for massage helps to increase lymph circulation, decrease cellulite, and reduce the swelling associated with edema. Fennel essential oil also helps tone the skin. Use 7 or 8 drops in 1 ounce of carrier oil, or try a soothing blend with lavender and rosemary.
Fennel Massage Oil Blend
6 drops fennel essential oil
4 drops lavender essential oil
3 drops rosemary essential oil
1 ounce carrier oil
Mix the essential oils together and then combine with the carrier oil.
Fennel on its own in a carrier oil can be used to treat bruises. In addition, its antibacterial and anti-inflammatory properties make it effective to use as a steam inhalation to relieve nasal congestion and reduce excess mucous. This will also help soothe coughs.