Fennel for Bloating
Evidence-Based Natural Remedy Guide
Effectiveness
Type
herb
Sources
1 cited
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How Fennel Helps with Bloating
Fennel seeds contain anethole, which relaxes GI smooth muscle and has carminative (gas-expelling) properties. It has been used across Mediterranean cultures for centuries for digestive comfort.
🔬 What the Research Says
A 2016 study in the Journal of Gastrointestinal and Liver Diseases found fennel oil capsules significantly reduced bloating, gas, and abdominal discomfort in IBS patients.
[1] Fennel oil for bloating and IBS symptoms — Journal of Gastrointestinal and Liver Diseases (2016)
📋 How to Use
Brew fennel tea: crush 1-2 teaspoons fennel seeds and steep in hot water for 10 minutes. Drink after meals. Can also chew whole fennel seeds after eating.
💊 Recommended Dosage
1-2 teaspoons crushed fennel seeds as tea after meals, or 100-200mg fennel oil capsules.
⚠️ Side Effects & Cautions
Very safe. May have mild estrogenic effect - avoid large doses during pregnancy.
🛒 Where to Buy Fennel
Traditional Medicinals Organic Fennel Tea
★★★★★ 4.6 · $5-7
Other Natural Remedies for Bloating
📚 Sources
- Fennel oil for bloating and IBS symptoms — Journal of Gastrointestinal and Liver Diseases (2016)
Last reviewed: February 2026 · Medical disclaimer applies
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