Gut-Healthy and Breastfeeding-Friendly: How Chewing Fennel Seeds Can Benefit Both Mom and Baby

Fennel seeds have been used for centuries in many cultures to support digestive health. The small, oval-shaped seeds are often consumed after a meal as a natural digestive aid. Fennel seeds are a rich source of fiber, minerals, and vitamins that can help regulate digestion and improve overall gut health.

One of the key benefits of chewing fennel seeds is their ability to relieve bloating and gas. Fennel seeds contain a compound called anethole that helps relax the muscles in the digestive tract, allowing gas to pass more easily. This can provide quick relief from uncomfortable digestive symptoms.

In addition to relieving bloating and gas, fennel seeds can also stimulate the production of digestive enzymes. Enzymes are essential for breaking down food and absorbing nutrients, and a deficiency can lead to a range of digestive problems. By promoting enzyme production, fennel seeds can help improve digestion and nutrient absorption.

Another benefit of chewing fennel seeds is their ability to soothe inflammation in the digestive tract. Fennel seeds contain anti-inflammatory compounds that can reduce swelling and irritation, which can be especially helpful for those with conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).

Overall, incorporating fennel seeds into your diet can be a simple and effective way to support digestive health. You can chew on a small handful of seeds after a meal, or try brewing fennel tea for a warm, soothing drink. As with any new supplement, it’s always a good idea to check with your doctor before adding fennel seeds to your routine.


Fennel seeds can also be used by breastfeeding mothers to support their infant’s digestion. When consumed by the mother, the active compounds in fennel seeds can be transferred to the baby through breast milk. Here are some tips on how to use fennel seeds to support infant digestion:

  1. Drink fennel tea: The easiest way for a breastfeeding mother to consume fennel seeds is to make fennel tea. Simply steep 1-2 teaspoons of crushed fennel seeds in hot water for 10-15 minutes, then strain and drink. This can be done several times a day to support milk production and aid in digestion.
  2. Eat fennel seeds: Chewing on fennel seeds after a meal can help both the mother and the baby with digestion. A breastfeeding mother can also add fennel seeds to soups, stews, or other dishes for a boost of flavor and digestive benefits.
  3. Use fennel oil: Fennel essential oil can also be used topically to support infant digestion. Dilute 1-2 drops of fennel oil in a carrier oil, such as coconut or olive oil, and gently massage onto the baby’s abdomen in a clockwise motion.

It’s important to note that while fennel seeds are generally considered safe for breastfeeding mothers and their infants, it’s always best to consult with a healthcare provider before incorporating any new supplements into your routine. Additionally, some infants may have an allergy or sensitivity to fennel, so it’s important to monitor your baby’s reactions and discontinue use if any adverse effects are observed.


Here’s a recipe for a fennel salad that incorporates fennel seeds for added flavor and digestive benefits:


Fennel Salad Recipe


  • 1 large fennel bulb, thinly sliced
  • 1/2 red onion, thinly sliced
  • 1/2 cup fresh parsley leaves
  • 1/4 cup fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon fennel seeds, crushed
  • Salt and pepper, to taste


  1. In a large bowl, combine the sliced fennel, red onion, and parsley.
  2. In a separate bowl, whisk together the lemon juice, olive oil, crushed fennel seeds, salt, and pepper.
  3. Pour the dressing over the fennel mixture and toss to combine.
  4. Serve chilled as a refreshing side dish.

This salad is not only delicious, but it also incorporates the digestive benefits of fennel seeds in a tasty and easy-to-prepare dish.


Give these tiny licorice flavoured seeds a try for optimal gut health!

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