Fennel (Foeniculum vulgare)

OriginThe fruit that soothes the stomach

The Greek runners of Marathon are said to have chewed fennel to keep their stomachs quiet - and in India, to this day, a bowl of fennel seeds is placed on the counter after every meal.

Fennel originates from the Mediterranean region and is one of the oldest documented cultivated plants in Europe. The Greeks called it marathon The plain where the famous battle took place was named after the fennel that grew there. The Romans cultivated it systematically, Charlemagne mandated it as a required plant in every imperial garden in his Capitulare de villis, and it was a staple in medieval monastery gardens. What has made it so enduring is its dual role: it is simultaneously a spice, a vegetable, and a medicinal plant.

There are three forms, and this distinction is practically important. Bitter fennel (var. vulgareIt has more fenchone, tastes more bitter and camphoraceous, and is the classic medicinal form – it's found in most fennel teas from the pharmacy. Sweet fennel or spice fennel (var. dulceIt contains more anethole and less fenchone, tastes significantly sweeter, and is the culinary form. Vegetable fennel (var. azoricum) forms the fleshy tuber, which is actually a thickened leaf sheath - an Italian winter vegetable that has only become commonplace in Germany in the last few decades.

Culturally, fennel is an herb of the aftermath. In India Mukhwas Roasted, often sweetened fennel seeds are a popular after-dinner drink, serving as both a digestive aid and breath freshener. In Italy, meals are often concluded with finocchiona or a sip of sambuca. In Germany, fennel tea was for decades the first thing a baby was given to drink – a practice that has changed in recent years, as discussed below.

To useWhat fennel does for you

Fennel is one of the well-secured abdominal herbs. The European Medicines Agency and Commission E list bitter fennel fruit for mild spasmodic gastrointestinal complaints, flatulence and bloating – and as an expectorant for coughs with thick mucus. The mechanism of action is easily understood: The Anethole In its essential oil form, it relaxes the smooth muscles in the intestines, promotes forward movement instead of cramping in place, and in the respiratory tract it increases the ciliary beat and liquefies thick mucus.

And now the part that will surprise many – and which has to be included here because it's new and relevant. Besides anethole, fennel seeds also contain... Estragole, the same substance that causes the reluctance to take estragole in tarragon. Estragole has been shown to be liver-damaging and mutagenic in animal studies with high, prolonged doses. The European Medicines Agency has drawn consequences from this and now advises against using fennel tea as a medicine for Children under four years of age, in the pregnancy and in the breastfeeding to be used; for adults, the duration of use is limited to approximately two weeks at a time.

This isn't a warning against fennel, but rather a warning against taking it for granted. An adult who drinks fennel tea for a few days to relieve gas is within the bounds of what's currently considered acceptable. An infant who receives fennel tea instead of water every day for months is the scenario the authorities were concerned about – and in such cases, the current rule is: breast milk or formula, with water as needed. Fennel-anise-caraway tea for a baby's tummy isn't prohibited, but it's no longer a harmless long-term solution, and we'd rather state that clearly than leave it unsaid.

IngredientsThis is what's in the fruit

The active ingredient carrier is the essential oil, which, depending on its form, makes up two to six percent of the dried fruit. Its main substance is trans-anethole with 50 to 80 percent – the same substance that gives anise and star anise their characteristic and is responsible for the antispasmodic effect in the intestines. In addition, Fenchon, a camphor-like bitter substance: It is significantly more prevalent in bitter fennel and is responsible for the tart, slightly medicinal flavor. And finally Estragole, usually between two and five percent of the oil, tending to be higher in sweet fennel - the substance that justifies the application restrictions.

In addition, the fruits contain fatty oil, protein, sugar, flavonoids, and coumarins. Fennel bulbs, on the other hand, have a completely different profile: high in water, fiber, potassium, vitamin C, and folic acid, with only traces of essential oil – which is why they taste so much milder than the fruits.

This leads to a rule for preparation that makes the biggest difference: The fruit must be broken open. The essential oils are contained in fine oil channels in the fruit wall; a whole fennel bulb releases only a fraction of them in hot water. Briefly crush the bulb in a mortar – don't grind it to a powder, just break it open – and then let it steep, covered. That's the difference between effective fennel tea and just yellow water.

Enhanced combinationsWhat makes fennel stronger

Fennel is a team player. Almost all classic belly spice blends consist of it and two related herbs.

What contradicts itselfIt's best to avoid these combinations.

To which courtWhere he belongs

• Fennel teaCrush one teaspoon of fruit, add 250 ml of boiling water, cover, and simmer for ten minutes.
• Belly teaFennel, anise and caraway in equal parts, all three crushed.
• PorchettaPork belly stuffed with fennel seeds, garlic and rosemary, then roasted for hours.
• FinocchionaTuscan salami with fennel seeds - a whole flavor profile from one spice.
• Fennel and orange saladThinly sliced fennel, orange segments, olive oil, black olives, salt.
• Braised fennelTubers halved, browned in butter, then braised until soft with broth and white wine.
• Fish stockFennel seeds, bay leaves, peppercorns and lemon - the broth for poached fish.
• Fennel breadA tablespoon of seeds in sourdough bread - especially good with cheese.
• MukhwasRoasted fennel seeds after meals, Indian tradition, as a digestive aid and for breathing.
• Fennel honeySoak crushed seeds in honey - a traditional remedy for coughs, for adults and children over one year old.

As a home remedyThe classic belly tea

Ayurveda & TCMWhat the old systems say

Warning noticesWhen you should be careful

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

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