Herbs & Spices

Fennel Seed

97Health
Score

A+

Fennel seed is the sweet, anethole-rich fruit of Foeniculum vulgare, one of the most calcium- and fiber-dense spices and a classic carminative digestive aid chewed across South Asia as an after-meal mukhwas.

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Why Fennel Seed scores 97

Nutrient density35

Protein quality11

Fiber content10

Healthy fats8

Bioactive compounds14

Glycemic impact10

Top nutrients

Manganese284Copper118.6Iron103Calcium92Magnesium91.7

Nutrition

per_100g

345

Calories

15.8g

Protein

52.3g

Carbs

14.9g

Fat

39.8g

Fiber

Health benefits

Eases bloating, gas, and digestive cramps

strong evidence

Anethole relaxes gastrointestinal smooth muscle as a carminative and antispasmodic, reducing gas retention and spasm

Relieves infant colic and menstrual pain

moderate evidence

Antispasmodic and mild estrogenic actions of fennel oil reduce smooth-muscle spasm; clinical trials support fennel for colic and dysmenorrhea

Supports bone health through dense calcium and manganese

moderate evidence

Very high calcium (1196mg) and manganese (6.5mg) per 100g supply cofactors and minerals for bone matrix formation

Promotes digestive and metabolic regularity via fiber

moderate evidence

Nearly 40g of fiber per 100g supports gut motility and may modulate post-meal blood sugar and appetite

Pairs well with

·Pair with olive oil or other fats because fennel's anethole and antioxidant oils are fat-soluble and absorb better with dietary fat
·Combine with cumin and coriander because these Apiaceae and seed spices share complementary digestive and aromatic profiles
·Use with pork, sausage, and fatty fish because the carminative oils aid digestion of rich proteins
·Add to tomato dishes because fennel's volatile oils complement and lift the acidity and lycopene of tomatoes

Practical tips

·Best timing: after meals
·Dry-toast whole fennel seeds until fragrant to round out sweetness before grinding or using whole
·Chew a pinch of plain or sugar-coated seeds after a meal as a breath freshener and digestive aid
·Buy whole seeds; they retain aroma for 3-4 years versus 6 months for pre-ground fennel
·Choose plump, bright greenish seeds over dull gray ones, which indicate older, less fragrant stock
·Store in an airtight container in a cool, dark pantry to protect the essential oils

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