Bloating, gas, feeling of heaviness after a heavy meal… Fennel is often presented as a natural ally of digestion. But what are its real effects on the intestines and liver?
How fennel soothes the intestine on a daily basis
Fennel, Foeniculum vulgare (Mill.), belongs to the Apiaceae family. Its crunchy bulb, leaves and very aromatic seeds are used in cooking, but also in herbal medicine. Low in calories and rich in water, this vegetable also provides fiber, vitamins and minerals.
These fibers contribute in particular to the proper functioning of intestinal transit and can in particular help prevent constipation. They also serve as food for beneficial bacteria in the intestine and thus contribute to the balance of the intestinal microbiota.
The seeds and green parts of fennel also contain essential oils, particularly rich in anethole.
Fennel is traditionally considered a carminative and antispasmodic plant. In other words, it is used to promote the elimination of gas and help relieve digestive spasms. It can therefore be consumed in cases of bloating or the feeling of a swollen stomach.
Why fennel is also associated with the liver and fat digestion
The liver plays an essential role in digestion, particularly because it produces bile, which helps digest fats. Certain components of fennel are being studied for their protective effects on liver cells. A review published in 2014 in the scientific journal Biomed Research International looked at these properties in particular. But be careful: fennel is not a “miracle” food.
However, it could help to better digest fats by promoting the production and flow of bile. We then speak of choleretic and cholekinetic effects.
Please note: Fennel is sometimes presented as a food that can support the management of fatty liver. However, it does not replace recommended measures, such as a balanced diet, regular physical activity and, if necessary, medical monitoring.
How to consume fennel safely?
In cooking, fennel can be eaten raw, for example in salads, as well as cooked, with other vegetables or simply roasted in the oven. Per 100 g, it provides approximately 1.24 g of proteins, 7.3 g of carbohydrates, 0.2 g of lipids, 49 mg of calcium and 414 mg of potassium. It also contains vitamins A, C and group B.
With its slight aniseed taste, it is easy to include it in your daily meals. Fennel seeds can also be prepared as an infusion, especially after a meal.
In case of a swollen stomach or bloating, fennel tea can also be used. According to the Vidal medical dictionary, count 1.5 to 2.5 g of crushed fennel seeds for 150 ml of boiling water, up to three times a day. But there is no question of making it a long-term habit: this use should not exceed two weeks without medical advice.
Finally, even though it is natural, fennel is not without risk. In particular, it can cause allergic reactions and requires some precautions in people who take certain medications or suffer from liver disease. In case of treatment or in doubt, seek advice from a healthcare professional before using it for therapeutic purposes.