New/extra short term goal- regain health, reduce inflammation and lose weight by adding fennel seeds back to my daily diet. I ran out of them earlier this summer and since then hurt my knee and gained weight with the decreased activity, (Rest, Ice, Compression, Elevate (RICE) can help sprained ankles and strained ligaments but 6-8 weeks is expected for recovery).
Fennel seeds are used as an after meal dessert or breath freshener in India and elsewhere. They also are a digestive aid and may help preserve bone density/prevent osteoporosis from reading I did on the topic last winter when I first added them to my daily diet. It turns out they also are thought to help weight loss based on search results-(fennel seed weight loss). I love the internet. More specific information includes potential help with anxiety & depression and also mentions the possible help as digestive aid and weight loss as an appetite suppressant : “21 Health Benefits of Fennel, and Risks & Side Effects,” selfhacked.com. Excessive amounts daily are not recommended however the crunch and taste are lasting and a pinch, ~ 1/2 teaspoon, is a little like chewing minty gum for little while.
So my simple plan – try to eat my healthy meal choices and have a teaspoon of fennel seeds after meals and whenever I feel like snacking in between meals – and just see if that helps curb the desire for more snacking. /Day one, already feeling some positive effects./
Fennel seed are an alkalizing food – meaning after digestion the body system is more alkaline than acidic which promotes health more and may help reduce cancer risk: Alkalizing foods refers to the alkalinity after digestion.
From my wintertime notes:
A gift from nature to help us build Nrf2 (10) and which may improve digestion (11) and bone density (12) are the licorice flavored Fennel Seeds that might be served in a tiny dish as an appetizer or after a meal at an Indian food restaurant. The tiny crunchy seeds can be eaten directly raw or may be toasted. A few pinches, a teaspoon or two are a reasonable digestive health aid and even seem to freshen the breath somewhat as there is also a slight minty flavor to the more predominant licorice flavor. They are sold in larger quantities, (400 gram package), in India food markets but may be found in a one ounce jar in the spice section as they are also added to soups in Western recipes.
One interaction caution is for women using estrogen based birth control pills. Fennel also contains estrogen like phytonutrients which may interfere with the use of the birth control pills as a pregnancy preventative. (11) Regarding quantity for health benefits – a study on bone density effects in post menopausal women did not find 300 mg per day effective (12) – that would be less than an 1/8th of a teaspoon. I have seen a portion described as “a handful” in an unlinked source, which is about 1/4 – 1/2 cup, and which would be a lot compared to what I eat in a day but an 1/8th teaspoon wouldn’t be much at all. I eat a pinch or two, 1/4 to 1/2 teaspoon at a time several times per day. So a tablespoon (three teaspoons) to an 1/8th cup (two tablespoons or 6 teaspoons) might be consumed throughout the day when snacking from an open dish as seen in the image below. They do seem to help settle my stomach after a meal.
Not as conducive to weight loss, but delicious – putting ground fennel powder in cookies – they were incredible: Fennel Cookies-lightly licorice.
/Disclaimer: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./
- 10: Fathia A. Mannaa, Nagi A. Ibrahim, Soliman S. Ibrahim, Khaled G. Abdel-Wahhab, Nabila S. Hassan, Saida G. Mohammed., Preventive role of chamomile flowers and fennel seeds extracts against liver injury and oxidative stress induced by an immunosuppressant drug in rats., Hepatoma Research, [S.l.], v. 1, n. 3, p. 125-35, oct. 2015. ISSN 2454-2520. http://hrjournal.net/article/view/1165 (10) *Hepatocellular carcinoma is discussed.
- 11: Fennel: Uses, Side Effects, Interactions, and Warnings, WebMD.com, https://www.webmd.com/vitamins-supplements/ingredientmono-311-fennel.aspx?activeingredientid=311&activeingredientname=fennel (11)
- 12: Masumeh Ghazanfarpour, Elham Amini, Talat Khadivzadeh, Masoudeh Babakhanian, Bahareh Nouri, Hassan Rakhshandeh, and Maliheh Afiat., The Effect of Short-term Treatment with Fennel on Bone Density in Postmenopausal Women: A Randomized Controlled Trial., J Menopausal Med. 2017 Aug; 23(2): 124–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5606910/ (12)