Fennel seeds are a spice harvested from one of several types of herb fennel plant. They have a sweet, powerful flavor that’s similar to licorice.  Fennel seeds have traditionally been used in Italian cooking. However, they can be used in all types of food, and in recent years, Western culture has opened its doors to creative uses of fennel seeds in recipes.

Health Benefits

Weight Loss: Fennel seeds are sometimes marketed as a weight loss tool. There may be some truth to the claim that fennel seeds can aid in weight loss.  One early study suggests that eating fennel seeds reduces appetite and significantly reduces overeating at mealtimes. For people with obesity caused by food cravings and overeating, fennel seeds could be helpful. However, further studies are needed to confirm the effect. Check with your doctor before using fennel seeds to help with weight management.

Cancer Prevention: One of the major compounds found in fennel seeds is anethole, which has been shown to have cancer-fighting properties.  Research has shown anethole is effective at destroying breast cancer cells and stopping the spread of both breast and liver cancer cells. These studies have not yet progressed past the lab, but initial findings are promising.

Increase Milk Production for Breastfeeding Women: Breastfeeding women sometimes struggle to create enough milk to meet the demands of their babies. Fennel seeds could help with that problem. Anethole, a major compound found in fennel seeds, has properties that mimic estrogen and may help stimulate milk production. Some studies suggest that eating fennel seeds increases prolactin—the hormone that triggers milk production. If you’re breastfeeding and have a low milk supply, you may consider asking your doctor if drinking tea made with fennel seeds could be helpful.