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Fennel And Digestive Health



Fennel is a plant with feathery leaves and yellow flowers. Its bulb and seeds have a mild, licorice-like flavor and are being used in many different cuisines. Aside from its many culinary uses, it offers a wide array of health benefits and may provide antioxidant, anti-inflammatory, and antibacterial effects (1).



How Fennel May Benefit Our Digestive Health?


Fennel is loaded with fiber that may help relieve constipation and keep things moving properly in the digestive tract. A tablespoon (6 grams) of dried fennel seeds gives about 2 grams of fiber. Aside from this, fennel plants and fennel seeds were found to possess antibacterial, antifungal, and anti-inflammatory properties that may help get rid of bacteria that can cause gassiness in cases of food poisoning or an upset stomach (2).


Its seeds are an effective aid to digestion according to herbalists. It can help the smooth muscles of the gastrointestinal system, relax, and reduce gas, bloating, and stomach cramps (3).


Fennel seeds were used throughout Greek, Egyptian, Chinese, and Indian civilizations for their ability to relieve flatulence and other gastrointestinal woes. It contains volatile oils that help relieve gas, bloating, constipation, and diarrhea. Due to this, fennel is so highly recommended for those with IBS (irritable bowel syndrome.)  The plant’s bulb and seeds are excellent for reducing cramping in the stomach. They work by relaxing the smooth muscles of the digestive system, which stimulates bile flow and reduces pain associated with digestion (4).



Tips That Can Support Good Digestion


Here are some of the tips that can help users maintain good digestive health (5):


1. Go for a walk - get moving to help the body process food more efficiently.


2. Eat…More…Slowly - get up ten minutes earlier to have a proper, healthy breakfast sitting at a table rather than rushing out of the door.


3. Keep it simple. Try to stick to foods that have a low glycemic load. We can have simple grilled fish or chicken with salad or vegetables.


4. Start the day with a large slice of lemon in hot water. A cup of tea in the morning freshens our mouth and breath and is widely acknowledged as helping to alleviate mild constipation.



Sources:


  1. https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits
  2. https://www.healthline.com/health/fennel-seeds-for-gas#how-to-use
  3. https://www.medicalnewstoday.com/articles/319651#health-benefits
  4. https://www.onegreenplanet.org/natural-health/fennel-and-digestion/
  5. https://hriherbalmedicine.co.uk/milk-thistle-benefit-health/


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