Fennel - The Sweet One
June 8, 2022 | Written by Leticia Padmasri
Image by PetraGutmann from Pixabay
Fennel is an ancient spice that has been used gastronomically and therapeutically for centuries. Fennel leaves are delicate in flavor and look like dill. In fact, they are members of the same family that also includes carrots, parsley, cumin, coriander, and celery.
Its name in Sanskrit is madhurika which means ‘the sweet one’. Its sweet taste gives it a nourishing effect to those who consume it.
Its other name shatapushpa means one hundred flowers.
According to Sebastian Pole in his book Ayurvedic Medicine, the fennel’s flower head spreads and moves outward. This positioning avoids congestion and stagnation in the center. This is the same effect this popular herb has on our digestion. Its aromatic volatile oil stimulates the gastrointestinal nerves to dispel stagnation and accumulation of undigested food.
Fennel is one of the best herbs for digestion. I don’t think there is a day in my kitchen that fennel doesn’t show up!
Fennel & Ayurveda
It is all about digestibility in Ayurveda, as most diseases arise from indigestion. Digestion is always addressed first to get to the root of an imbalance. Having this in mind, we can proactively help ourselves to avoid illness. Fennel seeds can be a great ally in this. Chewing on fennel seeds (recipe below) is a simple way for you to support healthy digestion.
Fennel’s taste (rasa) is sweet, pungent, and bitter. You can taste it next time you chew on some seeds. You will notice the sweetness right away and as you take the time to chew it very well, the bitter and spicy qualities may be sensed in your taste buds. The thermal action (virya) of fennel is slightly warming. However, it also leaves a residual cooling effect due to its sweet post-digestive action.
In addition to digestion, fennel supports other systems of our body.
Its diuretic properties clear pitta from the urinary tract, flushing, and soothing burning sensations. It combines well with coriander for this job.
Also, its relaxing effect on the smooth muscles relieves spasms in the uterus before and during menstruation and bronchial spasms in the lungs, helping with asthma conditions.
It also further supports the lungs by clearing mucus and relieving coughing.
And lastly, fennel’s cool quality has an effect on the mind, calming it and increasing clarity.
Such qualities make fennel a very balanced herb for all doshas.
It regulates the digestive fire, increasing it when there is weakness and decreasing it when it is overly strong. The result is an herb that stimulates appetite before meals and facilitates digestion afterward.
It relaxes the smooth muscles, relieving gas and bloating.
Babies experiencing colic can also get relief from fennel tea. Or a nursing mom can ingest fennel seeds, which brings double benefits: the mother will have an increased flow of breast milk and the baby will receive fennel’s healing qualities through the breast milk!
“It is all about digestibility in Ayurveda, as most diseases arise from indigestion. “
Now you know why fennel makes a daily appearance in my kitchen. It’s remarkable how many healthful benefits fennel can offer!
Cool, soothing, and fragrant, fennel can be consumed as seeds, powder, or its fresh bulb. Fresh fennel seeds are green-ish in color but as they age, the color changes to a dull grey.
How can you get more fennel in your diet?
There are abundant ways to incorporate fennel into your diet and daily routine.
I absolutely love thin slices of fennel bulb with veggies. In the summer, I have them sautéed and in the fall, I roast them! They are a great replacement for onions if you are looking for a more sattvic diet.
You can also sauté the seeds in ghee and add them to beans, lentils, and veggies dishes, especially to those that increase Vata such as cabbage, broccoli, and cauliflower.
Another great digestive aid for anyone to keep on hand is lightly roasted seeds with a pinch of salt. Chew on them before or after meals for optimal digestion and to refresh your breath. Keep them in an air-tight glass container on your dining table or in your purse, office, or car so you have them with you at all times.
I also add them to my coriander tea. You can steep equal amounts of coriander and fennel seeds and benefit from an excellent digestive tea.
Fennel is also part of my summer spice blend. It adds more digestive power to this blend during a time of the year when our digestive fire is naturally lower, yet does so without aggravating pitta dosha. This blend is great for the hot summer days or for when you are feeling very fiery!
Summer Spice Mix, a cooling blend:
2 tablespoons coriander seeds
2 tablespoons fennel seeds
1 teaspoon ground turmeric
1 teaspoon dried mint
1 teaspoon dried rose petals
Place all ingredients in a coffee grinder dedicated to spices or use a mortar and pestle. Grind to a fine powder. Store in an airtight glass jar away from light and heat.
This is a raw spice blend, so you should add it to your veggies, grains, or leafy greens:
at the beginning of cooking or
at the end of cooking, in which case you will need to first toast the spices separately with ghee or oil over low heat until the spices release their aroma (very quick, about 10 seconds), then drizzle over your food.