Fennel Seeds: Sweet Aroma, Digestive Power

Fennel seeds are the dried fruits of *Foeniculum vulgare*. With a sweet anise-like aroma, they’re used in spice blends, teas and as a post-meal mouth freshener in many cuisines.

Per tablespoon (~6 g): about **~20 kcal**, **~2 g fiber**, small amounts of protein and healthy fats. Notable micronutrients include **manganese**, **copper**, **iron** and **magnesium**. The key aroma compound is **anethole**.

- **Digestive comfort:** Fiber and aromatic oils may help reduce gas and post-meal bloating. - **Antioxidant support:** Polyphenols and essential oils help counter oxidative stress. - **Flavor without sugar:** Adds sweetness and complexity with minimal calories.

- **Allergy sensitivity:** Rare, but possible with Apiaceae family (e.g., celery). - **Strong flavor:** Overuse can dominate dishes. - **Herbal caution:** Large supplemental intakes aren’t recommended without professional advice, especially in pregnancy; culinary amounts are generally fine.

- Toast lightly to release aroma; grind for spice blends (garam masala, sausage spice). - Steep as **fennel tea** after meals. - Sprinkle on roasted carrots, fish or flatbreads; add to pickles and chutneys.

Crush just before cooking for maximum fragrance; store whole seeds in an airtight jar away from light.