19 Amazing Benefits of Fennel Tea

by John Staughton (BASc, BFA) last updated -

Fennel tea is a delicious and popular variety of tea that may have the ability to help prevent and relieve muscle spasms, improve digestion, and treat gastrointestinal issues such as irritable bowel syndrome, diarrhea, heartburn, flatulence, and stomach cramps. It may also help lower blood pressure, aid weight loss, protect the respiratory system, detoxify the body, balance hormones, and boost libido, among others.

What is Fennel Tea?

Fennel tea is a beverage made by steeping crushed, dried fennel seeds in boiling water. This uniquely flavored drink may have many potential health effects. The tea has long been used as a potential digestive aid, and fennel seeds are commonly eaten before or after a meal to improve digestive efficiency. However, that is only the beginning of fennel’s effects on the body. Due to its high concentration of anethole, estragole, phytonutrients, minerals, vitamins, and volatile oils, fennel tea has antioxidant, antibacterial, antispasmodic and anti-inflammatory properties, just to name a few. [1]

Most people only know fennel as a flavorful spice, which is included in many soups, curries, and vegetable dishes. Dried fennel seed has the taste quality of anise and is often confused for other potent spice. This resilient perennial herb (Foeniculum vulgare) [2] is most commonly found in the Mediterranean region, but due to its popularity and possible hardiness, it can now be found in different parts of the world. In the past, it was widely used in the traditional medicine of China, India, and the Middle East, but has recently become more popular as an herbal remedy in the rest of the world.

Benefits of Fennel Tea

Let’s look a bit closer at some of the impressive health benefits of fennel tea.

May Treat Heartburn

Fennel tea may help treat heartburn due to the presence of phytoestrogen. This can inhibit muscle spasms, improve digestion, and prevent acid reflux. Drinking a cup of this tea when you experience heartburn can help ease the pain and the burning sensations. [3]

Might Improve Digestion

Fennel tea may have anti-inflammatory and carminative effects. Drinking this tea can help prevent the formation of gas, thereby eliminating bloating and cramping. It can also help in speeding up the digestive process, ensuring maximum nutrient uptake, and preventing constipation. For thousands of years, fennel has been used as a digestive aid and it can even help rebuild damaged tissues and prevent further injury to the digestive tract. [4]

May Treat IBS

Fennel tea is can be potentially helpful in relieving symptoms of irritable bowel syndrome (IBS) as it may help treat flatulence and stomach muscle cramps. The non-caffeinated tea can act as a muscle relaxant, which can help ease bowel cramps and release trapped gas.

May Treat Colic

Fennel tea is traditionally given to infants in order to calm them down and ward off colic. It can help prevent colic spasms in babies and prevents flatulence.

Note: It is unsafe to give fennel tea to infants below 4 months of age. It is recommended to check with a medical expert before administering any herbal product to babies.

May Have Potentially Anti-spasmodic Effects

The natural soothing effects of fennel tea can reduce spasms in the gut and other parts of the body, thereby possibly reducing stress hormones and taking less of a toll on your overall system. Calming the stomach and other organs can be an important first step in eliminating inflammation and stomach upset. [5]

A white cup and jar filled with fennel tea with a bowl and container of fennel seeds on a wooden table

A beautiful, dreamy table of a tea lover Photo Credit: Shutterstock

May Boost Immunity

Fennel tea has potentially powerful antibacterial, antiseptic, and antifungal effects, making it a possibly excellent immune system booster. It is also well known to stave off cold and flu before they can fully manifest into an infection. Drinking this tea can be, therefore, a potential preventative measure and a treatment to keep you on the right side of healthy! [6]

May Aid in Weight Loss

There can be a number of ways in which fennel tea can help you lose weight. First of all, by possibly promoting urination, it can eliminate water retention and bloating. Secondly, as a potential metabolism booster, it can help your body burn fat and calories faster, making your exercise efforts more rewarding. Finally, perhaps by regulating your appetite and hormones, it can prevent overeating and obesity. [7]

Might Detoxify the Body

Fennel tea may work as a blood cleanser and a potential diuretic, keeping your kidneys and liver healthy and working at full capacity. It may also help eliminate excess toxins extracted from the blood and kidneys. It can be a natural remedy for kidney stones. [8]

May Aid in Balancing The Hormone Level

When it comes to protecting female reproductive health and wellness, few herbs are as important as fennel. The compounds found in fennel tea have estrogen-like qualities, meaning that they can alleviate many of the painful symptoms of menstruation, while also regulating hormones, increasing libido, and stimulating the production of breast milk in lactating mothers. The tea may also helps soothe menopausal symptoms. [9]

Might Reduce Inflammation

Those suffering from arthritis, gout and other inflammation issues have found pain relief from fennel tea for generations. By possibly detoxifying the body, you may also help your tissues and muscles function more normally and lower the chances of unnecessary inflammatory responses. This can help you get better sleep and have more energy to take on your daily tasks. [10]

May Protect the Eyes

The rapid anti-inflammatory response of fennel tea can help treat swollen or puffy eyes. You can dip a cotton ball into the tea and apply it on eyelids to soothe tired eyes. Also, the possible antibacterial and immune-boosting effects can further protect the eyes from other conditions, such as conjunctivitis and glaucoma. [11]

Can Boost Heart Health

The impact that fennel tea can have on the heart is largely based on its mineral content, namely the potassium found in this herb. Potassium can act as a vasodilator, meaning that it can relieve the tension in arteries and blood vessels, thus perhaps making it more difficult for atherosclerosis to occur. This can help prevent coronary heart diseases, as well as lower your risk of heart attack and stroke. [12]

Can Help Lower Blood Pressure

Fennel tea with its possibly high potassium content can help lower high blood pressure and prevents hypertension. Nitrites in the herbal tea also dilate blood vessels, which again helps lower blood pressure. [13]

May Eliminate Bad Breath

Not only is fennel great for the digestion of a meal, but also it can help eliminate any traces of it on your breath. The similarity of fennel to anise seed can give it a refreshing and cleansing effect on your breath, while also protecting your gums and teeth, due to its possibly antifungal and antibacterial effects. Drinking fennel tea can help alleviate gum inflammation too.

May Help Relieve Respiratory Distress

Drinking fennel tea can provide relief to people suffering from asthma, bronchitis, cough, and virus infections. When it comes to congestion of the respiratory system, it can be an excellent solution, as it works as an expectorant, thus possibly eliminating the phlegm and mucus where infectious pathogens can reside and multiply. Furthermore, the anti-inflammatory effects can help relieve sore throats and sinus pressure, thus allowing you to breathe normally. [14]

Can Kill Internal Parasites

Fennel seeds, used in the tea, can act as herbal dewormers and can be successfully used to eliminate internal parasites. The tea has a laxative effect and may promote intestinal movement, which can help remove flush worms out of the body. [15]

May Help Treat Acne

Fennel tea can help treat skin conditions like acne and rosacea as the seeds contain essential oils, like anethole, myrcene, and limonene, which are inflammation reducers. It also has an essential oil called chavicol, which can kill germs and hence prevent skin infections. Also, the phytoestrogens in fennel seeds may help improve skin tone and have an anti-aging effect. [16]

May Increase Libido

Fennel tea can stimulate and increase sexual desires in both men and women. For men, it can help prolong orgasms, relieve bladder and prostate issues, and increase sexual endurance. [17]

Can Improve Sleep

Fennel tea is can be an excellent nighttime tea as it is potentially rich in melatonin, a chemical which is vital for good sleep. It is best to have the tea just after dinner as it can aid in digestion, relaxes the body, and lowers stress levels.

How to Make Fennel Tea?

While fennel tea bags are easily available in most grocery stores, it can be easily made at home with the seeds. Here’s how to do it:

A white cup and jar filled with fennel tea with a bowl and container of fennel seeds on a wooden table

Fennel Tea Recipe for a Sound Digestive Health

Enjoy the calming effect of this aromatic infusion!
4 from 3 votes
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Course: Beverage
Cuisine: Mediterranean
Keyword: fennel seeds, fennel tea
Appliance: Electric water boiler
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1 serving



  • To make fennel tea, gently crush 1 teaspoon of fennel seeds with a mortar and pestle to release its oils. You can also use the back of a spoon.
  • Add the crushed seeds to a saucepan or a jug.
  • Meanwhile, boil 1 cup (8 oz.) of boiling hot water and pour it in the saucepan containing the crushed fennel seeds. Once it is done, cover it with a lid. Never boil the fennel seeds as they may lose their nutrients.
  • Let the tea steep for 10 minutes and then strain it in a cup. You can add a teaspoon of raw honey if needed. Enjoy!


If you are using fresh fennel leaves, fronds, or fennel bulb, chop it into pieces and follow the same steps as above. The steeping time should be increased to 15-20 minutes for its flavor to develop.

When to Drink Fennel Tea?

The best time to have is after meals, as it acts as a wonderful digestive. It is a treat for after meals due to its sweet licorice-kind flavor. It is recommended that you have not more than 2-3 cups of fennel tea every day.

Fennel Tea Side Effects

Fennel tea may have side effects. It is not recommended for:

  • People allergic to carrots, mugwort, or celery: They may experience dizziness, difficulty in swallowing, or facial swelling.
  • People on medications for blood pressure: Drinking too much of fennel tea can disrupt your blood pressure levels.
  • Endocrine disorders: Phytoestrogens in fennel may obstruct the smooth functioning of the endocrine system.
  • Breast or ovarian cancer patients: The estrogen-like effects of fennel can cause dangerous complications. Also, estragole in fennel may be a potential carcinogen, so it is best avoided by cancer patients.

Other side effects include:

  • Increased sun sensitivity
  • Miscarriage
  • Excess lactation
  • Prevents blood clotting; those suffering from hemophilia or other bleeding disorders should avoid it.
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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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