of fiber that helps promote regular digestion,” Sara Wisehart, MS, RD, an Indianapolis-based dietitian and founder of Wiser Nutrition and Wellness, told Verywell. “Benefits may include reduction of gas pain, bloating, cramps, and reduction of constipation and diarrhea.”
The practice of eating fennel seeds to help with bloating and cramps isn’t new. “Fennel seeds have been used for this purpose for thousands of years,” Jennifer Nicole Bianchini, MS, RD, a Miami-based functional dietitian and founder of Body to Soul Health, told Verywell.
The plant compounds and fiber in fennel seeds may also support blood sugar regulation and overall metabolic health, Bianchini said. However, she noted that the small amount typically eaten after a meal is unlikely to have a major effect on blood sugar levels.
How Many Fennel Seeds Do You Need to Eat?
You don’t need to eat a large amount of fennel seeds to try them. “Just half to one teaspoon can do the trick,” Bianchini said. “Chew them slowly to get the most benefit.”
You may not notice an effect immediately after eating them. “You may start to notice a difference within 30 minutes to a few hours,” Bianchini said. “It really depends on the person, what
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