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 they ate, and what is causing the digestive discomfort in the first place.”
What you eat may also affect how quickly you notice a difference. “The heavier the meal, the more time it may take,” she said.
You can also chew fennel seeds as needed rather than taking them consistently. According to Bianchini, the digestive effects are not necessarily cumulative. “The digestive benefits can be seen quite soon after you eat them, and you do not have to take them consistently to experience benefits,” she said.
