Fennel is a vegetable native to the Mediterranean with alicorice-like flavor. Its edible bulbs, leaves, and seeds are used in various cuisines worldwide.
Although fennel is native to the Mediterranean, it now grows in many parts of the world. The bulb is often cooked, but can also be eaten raw in foods like salads or pastas. Fennel seeds are used as a spice in baked goods, meats, and beverages.
One raw fennel bulb contains:
- Calories: 72.8
- Carbohydrates: 17.2 grams (g)
- Protein: 2.91 g
- Fat: 0.47 g
- Fiber: 7.28 g
The main parts of the fennel plant are a good source of potassium, sodium, phosphorus, and calcium.
Fennel is a good source of carbohydrates and dietary fiber. It also provides important vitamins and minerals and may help support a heart-healthy diet.
Heart health
Fennel is high in dietary fiber, which may help protect your heart.
Fiber
The fennel plant and seeds also have antioxidant and anti-inflammatory properties. Chronic inflammation
Anxiety
Fennel has been used traditionally to treat anxiety. According to a 2022 review, extracts from fennel may improve anxiety symptoms.
However, most of these studies were done with animals or had small sample sizes. Because of this, more research may be needed.
Digestion
The anti-inflammatory properties of fennel may help reduce symptoms of inflammatory bowel disease (IBD).
Fennel seeds are traditionally used as a digestive aid in various cultures. A 2022 study found that fennel seed extract protected against gastrointestinal inflammation in mice.
While the protective effects of fennel might be useful for treating IBD symptoms, more studies are needed in humans.
Fennel has a mild flavor that resembles licorice or anise and has a texture similar to celery. You can eat almost every part of the fennel plant, including the bulb, leaves, and seeds.
The bulb is the round part of the fennel plant at the base of the stalks. You can prepare fennel bulbs like a root vegetable by roasting, braising, or boiling. You can also eat sliced fennel bulbs raw as an ingredient in salad or coleslaw.
The leaves of the fennel plant are commonly used as garnish, but they can also be eaten as a vegetable, cooked or raw.
Fennel seeds are mainly used as a spice to add an anise-like flavor to baked goods, meats, or drinks. You can also try chewing fennel seeds as a natural breath freshener.
Fennel contains a compound called estragole, which is found in essential oils.
Essential oils containing estragole may be carcinogenic and are linked to developmental issues during pregnancy in animal studies.
However, the amount of naturally occuring estragole in fennel is low. Still, more research in humans is needed to understand its effects.
Both the flavorful, crunchy bulb and aromatic seeds of the fennel plant are nutritious and may offer some health benefits.
To reap the benefits of fennel and its seeds, try incorporating raw fennel bulb into your salads or using the seeds to flavor soups, broths, baked goods, and fish dishes.