Fennel tea may offer benefits like relieving constipation, supporting digestion, and improving your sleep. You can make fennel tea using fresh fennel seeds or by buying tea bags that are ready to steep.

Fennel is a tall herb with hollow stems and yellow flowers. Originally native to the Mediterranean, it grows all over the world, and people have used it for centuries as a medicinal plant.

You can crush and steep fennel seeds to create a potent and strong-smelling tea. The tea tastes a little like licorice, with a relaxing scent and slightly bitter aftertaste. You can also buy fennel tea in almost any supermarket or health food store.

Some research suggests that fennel tea may have certain health benefits, such as improving your digestion, memory, and antioxidant levels. Read on to learn more about the potential benefits, side effects, and ideal doses of fennel tea.

People have used fennel as a nutritional and health aid throughout history. It has various qualities that may benefit human health, including antibacterial, anti-inflammatory, and pain-relieving properties.

Below, look at some of the potential health benefits of fennel tea.

Fighting infections

According to a 2023 review, studies demonstrate fennel’s antimicrobial and antiviral properties. The review authors highlight fennel’s use in traditional medicine to treat minor illnesses, like coughs and the common cold.

If you feel a cold coming on, drinking some fennel tea may help to relieve your symptoms.

Helping you sleep

Some people may use fennel as a way to improve sleep and sleep disorders like insomnia. However, a small 2018 study investigating fennel’s sleep-inducing qualities among 50 menopausal women found no significant effect over 12 weeks.

Some people may find that a serving of hot fennel tea helps them feel relaxed and ready for bed after a long day. But, more research is necessary to understand if fennel can really benefit sleep quality and duration.

Aiding breast milk production

According to a 2023 article, people have historically used fennel as a galactagogue — a substance to increase the quality and quantity of breastmilk.

In a study of 66 postpartum mothers, those who drank fennel tea produced more breast milk on the third day than those who did not. However, fennel tea may contain other ingredients that contribute to this effect, and other studies have shown mixed results.

More research is necessary to understand if fennel tea can help with breast milk production. But, you can speak with a doctor about other safe ways to improve milk production if you are breastfeeding.

Supporting digestion

If you have an upset stomach, flatulence, or constipation, you might want to try drinking some fennel tea.

Fennel may help treat and prevent gastrointestinal issues because it contains anti-inflammatory properties and may help to relax muscles in the digestive system.

Increasing the amount of antioxidants in your body

According to a 2023 article, fennel contains an abundance of antioxidants. Your body needs antioxidants to protect your cells from damage due to harmful free radicals.

Using fresh fennel seeds to make fennel tea may offer a rich source of natural antioxidants.

Freshening your breath

A 2022 study suggests fennel is a common way to freshen the breath, particularly after a meal.

Although more research is necessary, drinking a cup of fennel tea after a meal may help you relieve bad breath.

Most adults tolerate fennel well. However, fennel contains the compound anethole, which may lead to toxicity and adverse effects in infants in large amounts.

If you are breastfeeding or pregnant, it is best to speak with a healthcare professional before trying fennel tea or supplements.

Since fennel is part of the carrot family, avoid drinking fennel if you’re allergic to carrots or other plants in that family — including celery or mugwort.

Herbal teas can also contain a wide variety of ingredients, so you should always check the label when buying fennel tea from a store.

If you can get fresh fennel seeds from your own plant or a health food store, you can make your own fennel tea using the following steps:

  1. crush your fennel seeds
  2. put the seeds in a tea ball, teapot, or empty tea bag
  3. steep the seeds in hot water for 5 to 10 minutes

Some people also enjoy adding ingredients like honey or ginger to alter the flavor of fennel tea.

You can also purchase fennel seed tea that’s ready to steep. Remember that the longer you steep the tea, the stronger the brew will taste.

Studies into fennel tea’s effect vary widely in dosage. More research is necessary to understand if there is an ideal dosage or recommended daily limit.

Since fennel tea affects digestion, start with one cup at a time and see how your body reacts to drinking it.

Fennel is an ancient remedy that researchers are still studying to learn how it can treat and heal our bodies.

For most people, fennel tea has the potential to be a safe and effective remedy for certain health issues, such as an upset stomach. However, you should not drink fennel tea if you’re allergic to carrots, and check with a doctor first if you’re pregnant or breastfeeding.

When trying fennel tea, introduce into your routine slowly, making sure to take note of any side effects that it seems to create in your body.