The Herbalist ~ Fennel Foeniculum Officinale

It’s fall now in Portland and the rain has started. The leaves are starting to turn and drop from the trees. We don’t have as many sunny days, which is hard for an island girl like me. So what, you ask, does the weather have to do with Fennel? Well, it makes me want to eat more! Maybe my body knows that it needs to add some extra padding for the colder days ahead. Now here is where Fennel comes in. It will help me to digest the extra fat and protein that I am adding to my diet. My morning smoothie with all the wonderful extras just isn’t enough. It’s cold and I want warm. My body is saying, "give me bacon and eggs!"

Botanical Name: Foeniculum vulgare (F. Capillaceum or officinale).

Common Names: Bari-Sanuf, Bitter Fennel, Carosella, Common Fennel, Fennel Essential Oil, Finnochio, Florence Fennel, Foeniculi antheroleum, Garden Fennel, Large Fennel, Phytoestrogen, Sanuf, Shatapuspha, Sweet Fennel, Wild Fennel, Xiao Hui Xiang.

Family: N.O. Umbelliferae.

Botanical description: Fennel is a beautiful plant. It has a thick, perennial root-stock, stout stems, and grows to 4-5 feet. Fennel is erect and cylindrical, bright green, and so smooth that it looks like you polished it. It has many branched bearing leaves cut into the very finest of segments. The bright golden flowers, produced in large, flat terminal umbels with thirteen to twenty rays, are in bloom in July and August. In the kitchen garden it is a beautiful, ornamental, graceful plant. You can keep the plant cut back to make sure you have a constant crop of green leaves for flavoring and garnishing; however, if you do you won’t get the seeds which is my favorite part.

In the wild it is variable as to size, habit, shape and color of leaf, number of rays in the flower-head or umbel and shape of fruit. It has been under cultivation for so long that there are now several well-marked species. The Common Garden Fennel (F. Capillaceum or officinale) is distinguished from its wild relative (F. vulgare) by having much stouter, taller, tubular and larger stems and less divided leaves but the chief distinction is that the leaf-stalks form a curved sheath around the stem, often even as far as the base of the leaf above. The flower-stalks or pedicels of the umbels are also sturdier and the fruits, 1/4 to 1/2 inch long, are double the size of the wild ones.

Habitat: Fennel is a hardy, perennial herb with yellow flowers and feathery leaves that grows wild in most parts of temperate Europe. It is generally considered indigenous to the shores of the Mediterranean and eastward to India. It has followed civilization, especially where Italians have colonized and may be found growing wild in many parts of the world. It grows upon dry soils near the sea-coast and on river-banks. It flourishes particularly in limestone soils.

Cultivation: Fennel will thrive anywhere. In fact often, once you plant it you will have a hard time getting rid of it. It is easily propagated by seeds sown early in April in ordinary soil. It likes plenty of sun and is adapted to dry and sunny situations. It will yield more on rich stiff soil. Just cover the seeds with soil and thin the plants afterwards.

Harvest/Part used: Seeds and leaves are used. Harvest in the fall as the seeds in the umbels start to turn brown. Cut the heads and just drop them in a big paper bag. I like to poke a few holes in the bag (but not the bottom of the bag). I then just set the bag in a warm dry place and let the seeds dry. When they are thoroughly dry, place them in a tightly sealed container.

Dosage: The liquid extract can be taken up to 3 times per day in a dose of 1-2 droppersful diluted in a small amount of water. Use 1 teaspoon to 1 tablespoon of the crushed or bruised seeds and infuse for at least 15 minutes to make a medicinal tea. Eating the seeds is also an option (see the recipe at the end).

Toxicity: Do not use in large amounts during pregnancy. Considered safe (GRAS).

Constituents: Up to 6% volatile oil, which includes anethole and fenchone, fatty oil 10%. The seeds contain a fixed oil, protein, organic acids and flavonoids.

Preparation: The fresh lacy leaves can be used in salads and other dishes. The seeds can be made into teas, extracts, cough syrups and the digestive chew below. I also add them to a ground beef jerky that I make.

Actions and Therapeutic uses: Fennel is a good digestive herb and, when added to dishes with meat or cheese, it helps to improve the assimilation of food and reduce gas. It is also used to help stimulate mother’s milk. You can have the mother drink the tea and it will help with a colicky baby. Infant colic is usually a reaction to an allergen in the mother’s diet (such as wheat gluten or dairy products). The tea or extract will work as an antispasmodic for the gastrointestinal tract.

As an antispasmodic, it is thought to work on beta 2 receptors which affects vasodilatation, intestinal relaxation and uterus relaxation (so don’t use during pregnancy). The flavor is helpful in masking the taste of bitter herbs. When using the extract it can also be helpful as a diuretic. I’m not sure why the tea doesn’t act as a diuretic but I know for a fact it doesn’t. Fennel is used as a mild expectorant. It is also used for nausea (but not during pregnancy). Fennel was formerly an official drug in the United States and was listed as being used for indigestion. Topically, fennel powder is used as a poultice for snake bites.

Contra-Indications: Fennel might cause an allergic reaction in people who are also sensitive to celery, carrot or mugwort. Do not use during pregnancy.

Sources of information: Natural Medicines Comprehensive Database. Sharol Tilgner: Herbal Medicine. Jane Bothwell: class notes. Richo Cech: Making Plant Medicine. David Hoffman: Holistic Herbal.

Recipe: This delightful recipe came from a colleague of mine, the lovely Jane Bothwel. It sort of reminds me of going to an Indian restaurant when I was young. They would have a bowl of aromatic spices at the register when you went to pay your bill. Now they have the same thing but it is sugar coated! Have no fear--you can make your own.

DIGESTIVE CHEW

In a small bowl or canning jar: Mix all the ingredients below together. This will keep for a long time without refrigeration. Eat a small pinch of this mixture before and after each meal to enhance digestion.

• 2 parts candied ginger, cut into very small pieces.
• ¾ parts anise seeds
• ¼ part decorticated cardamom seeds
• ¾ parts fennel seeds
• ¼ part caraway seeds

Tracy Bosnian NTP, CH

About the Author:
Tracy is a practicing Nutritional Therapist and Western Herbalist in Portland, OR.  She has been teaching medicinal herbalism classes since 1995. Her history includes co-teaching Northwest Herbs at the National College of Naturopathic Medicine as well as the Common Roots course in herbal medicine and the co-presenting of the Breitenbush Herbal Conference.

Tracy graduated as a Nutritional Therapy Practitioner in 2005, is a member of the Nutritional Therapy Association's Board of Directors and assists with the Nutritional Therapist Training Program in Portland OR.  She is co-owner of Hula Kitchen selling Coco Yo coconut yogurt and other specialty food and herbal products.  Go to www.HulaKitchen.com or email Tracy@HulaKitchen.com for a complete list of products.

To make an appointment for nutritional therapy, go to www.mynutritionaltherapist.com or call 503-236-2220.

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