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Secrets of Fennel Seeds or Saunf: Uses, Benefits & Side Effects

Fennel seeds, also known as saunf, are a spice commonly used in cooking and traditional medicine. They have a distinct licorice flavor and aroma and are popular in Indian, Middle Eastern, and Mediterranean cuisine. Here are some secrets of fennel seeds regarding their uses, benefits, and side effects:


  1. Culinary Use: Fennel seeds are often used as a spice in cooking, especially in Indian cuisine. They can be added to curries, soups, salads, and vegetable dishes to enhance the flavor.
  2. Digestive Aid: Fennel seeds have been traditionally used to aid digestion and treat digestive problems such as bloating, gas, and indigestion. They can be consumed after meals or brewed into tea.
  3. Mouth Freshener: Chewing fennel seeds after meals can freshen your breath and improve oral health. They are also commonly used as breath fresheners in India.
  4. Aromatherapy: Fennel essential oil is often used in aromatherapy to relieve stress, anxiety, and depression. It is believed to have a calming effect on the mind and body.


  1. Antioxidant: Fennel seeds are rich in antioxidants, which can protect the body against damage from free radicals and reduce the risk of chronic diseases such as cancer and heart disease.
  2. Anti-inflammatory: Fennel seeds contain compounds that have anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms of conditions such as arthritis and asthma.
  3. Immune Booster: Fennel seeds are a good source of vitamin C, which is essential for a healthy immune system. They can also help fight off infections and diseases.
  4. Hormone Balancing: Fennel seeds contain phytoestrogens, which can help balance hormones in the body and alleviate symptoms of conditions such as PMS and menopause.

Side Effects:

  1. Allergic Reaction: Some people may be allergic to fennel seeds, which can cause symptoms such as itching, swelling, and difficulty breathing.
  2. Blood Clotting: Fennel seeds may have blood-thinning properties, which can be a concern for people taking blood-thinning medications or those with bleeding disorders.
  3. Pregnancy: Fennel seeds may stimulate the uterus and cause contractions, which can be dangerous during pregnancy.
  4. Drug Interactions: Fennel seeds may interact with certain medications, including blood-thinning medications, hormone replacement therapy, and certain antidepressants.

Fennel seeds are a versatile spice with many culinary and medicinal uses. However, it is important to be aware of their potential side effects and consult with a healthcare professional before using them for medicinal purposes, especially if you have any pre-existing conditions or are taking any medications.

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5 Benefits of Fennel Seed for Weight Loss

Fennel seed for weight loss is a blessing. Early research suggests that it effectively suppresses appetite and prevent overeating.

No wonder the benefits of fennel seed for weight loss, skincare, and digestion are innumerable. Rather, most Indians consume fennel seeds after meals for faster digestion. Above all, the sweet seeds are handy mouth fresheners too.

Moreover, fennel seeds are nutritional powerhouses, which not only boost weight loss but also regulate blood sugar and blood pressure.

Let’s unravel how the tiny aromatic seeds can help boost weight loss:

Nutritional Potency of Fennel Seeds

Fennel seeds are a great source of:

  1. Vitamin C
  2. Vitamin E and K
  3. Manganese
  4. Magnesium
  5. Iron
  6. Potassium
  7. Copper
  8. Zinc

As per WebMD, a teaspoon of fennel seeds serving contain:

  • 7 calories
  • 1 g carbohydrates
  • 1 g dietary fiber
  • 0.3 g protein
  • 0 fat, sugar & cholesterol

What Does Research Reveal About Fennel seed for weight loss?

As per the science daily research review, soluble fiber cuts the extra flab faster. Luckily, fennel seeds are also a great source of soluble fiber that’s easier on the stomach and curbs appetite for longer.

Herbalists have found fennel seeds to be effective in digestion. They relax the smooth muscles of the stomach and intestinal lining to lower bloating, gas, and stomach cramps.

Several studies have also found fennel seeds to reduce appetite in obese people with unwanted food cravings. Still, further research is being done on fennel seed for weight loss.

Below are 5 important reasons that make fennel seed the ideal spice to lose weight:

1. Fiber Rich Seeds

As mentioned earlier, fennel seeds are a good source of soluble fiber. It helps reduce cravings and prevent overeating. So, with reduced calorie consumption, diet control is a breeze for weight loss.

2. Lowers Fat Storage

Fennel seeds also increase mineral and vitamin absorption in your body. This leads to less fat storage as most of the food is digested and absorbed well.

3. Diuretic Properties

Our body naturally retains extra water to prevent dehydration. But, the extra water weight causes weight gain. Some of the fast foods we eat also promote water retention. Where eating diuretic foods that prevent water retention helps you lose weight faster. And fennel seeds have diuretic properties too.

4. Boost Metabolism

Fennel seeds contain volatile oils such as anethole, fenchone, and more that boost metabolism. These oils promote digestion by increasing the production of gastric enzymes. With better food digestion, losing extra pounds or even maintaining a healthy weight becomes easy.

Furthermore, fennel seeds are a good source of copper that helps to metabolize fat and increase iron absorption. Research reveals that more fat is burned if your body has an adequate amount of copper.

5. Antioxidant Powerhouse

Fennel seeds are rich in antioxidants such as selenium, zinc, lutein, phosphorus, beta-carotene, and zeaxanthin. These protect your body from free radical damage that causes oxidative stress. Oxidative stress also increases obesity.

How to Consume Fennel seed for weight loss?

The benefits of fennel seeds water are not unknown and so is that of chewing fennel seeds. But, to relish most fennel seed’s benefits for weight loss, you need to consume it the right way.

To use fennel seed for weight loss, there are three ways:

  • Soak fennel seeds in water overnight
  • Prepare fennel seeds tea—boil fennel seeds in water to extract the most benefits
  • Roast fennel seeds on medium flame until it becomes aromatic. Crush the seeds to powder form and store them in airtight containers.

The quantity you need: 2 spoons of fennel seeds, 1-liter water

You can consume soaked fennel seed water in the morning on empty stomach to activate your metabolism. Have a pinch of powdered fennel seeds after every meal and take fennel seed tea before sleeping. It will keep your metabolism activated preventing excess fat accumulation.

How Much Fennel Seeds to Eat Daily for Weight Loss?

Fennel seeds are packed with volatile oils, so, it is safe to add one to two teaspoons (6-12 grams) of whole fennel seeds to your drinks.

Final Verdict

You can use fennel seed for weight loss but in moderation. The improved sense of satiety and faster metabolism will energize you for weight loss workouts too.

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To know how Fennel Seeds can be used and to see some examples of food products that are made using it, Click here

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