9 Benefits of Fennel Tea, Side Effects and Best Time to Drink It

Digestive tea made from fennel seedsFennel tea is potent natural remedy that has been used safely for centuries in both Eastern and Western healing traditions.

Aside from its value in cooking as a spice, the seeds from the fennel plant are commonly taken to reduce intestinal gas, aid digestion, fight inflammation, improve eyesight, treat skin conditions, and cure menstrual cramps.

Fennel seeds, with their potent antioxidant, anti-inflammatory and antibacterial properties, have many other beneficial effects and can help with a wide variety of health issues.

The easiest way use this herbal treatment is by sipping on a warm cup of fennel tea, particularly just before or during a meal, using the special recipe ahead.

Here are 9 benefits of drinking fennel tea regularly, the best kind to use, preparation and dosage instructions, and potential side effects to be aware of.

What is Fennel Tea?

Fennel tea is prepared from crushed or ground mature fennel seeds, steeped and brewed in very hot water.

To make a strong fennel tea it’s recommended to pour almost boiling water into a cup, cover it and leave the seeds or fennel tea bag brewing in it for 10 minutes before drinking it.

The seeds from the fennel plant are rich in potent volatile oils like anethole, fenchone and estragole. These compounds are responsible for its antispasmodic, calmative, diuretic, anti-inflammatory, antibacterial and antimicrobial properties.

The effectiveness of any fennel seed tea you drink will largely depend on the concentration of these volatile oils, which testing shows can vary significantly depending on growing conditions.

After researching the best brands of fennel tea, I found this medicinal strength Heather’s Tummy Tea. It has the strongest volatile oil levels on the market and is the one I use in my kitchen.

9 Benefits of Fennel Seed Tea

Here’s why tea made from fennel seeds is so good for gastrointestinal problems, such as bloating, flatulence, IBS and diarrhea. As well as many different conditions like arthritis, hypertension, skin disorders and menstrual cramps.

It can even soothe a sore throat, treat respiratory problems, freshen your breath, and help you get to sleep at night.

1. Reduces Gas and Bloating

Drinking fennel tea is a quick and effective natural remedy for belly bloating and excessive flatulence. Volatile oils in the seeds, like anethole and fenchone, are primarily responsible for this beneficial effect on your digestive system.

These compounds have a calmative effect and relax the smooth muscles of the gastrointestinal tract. This action assists in releasing trapped gases, thus reducing cramps, bloating and abdominal pain, and preventing a buildup of intestinal gas.

As digesting food passes through your system more easily, there is much less chance of it fermenting or putrefying in the colon and creating noxious compounds like hydrogen sulfide (rotten egg gas).

If you experience bloating and intestinal cramps regularly, then try drinking a warm cup of fennel seed tea just before a meal. This is particularly helpful if it contains problematic gas-forming foods like dairy, beans, cruciferous vegetables or processed meats.

Drinking fennel tea can also be a very effective preventative against flatulence, especially for those really smelly farts that result from poorly digested protein in your digestive tract.

Tea from fennel seeds

2. Using Fennel Tea for IBS

Irritable bowel syndrome (IBS) is a debilitating condition involving the large intestine that affects many people, especially women. Symptoms vary, but often include severe abdominal pain, regular bloating, problematic bowel movements and excessive gas.

Fennel tea has been shown to be a premier treatment for IBS. The potent volatile oils in it first help increase the production of gastric juices to get digestion started properly.

These same compounds then assist in regulating the contractions of the intestines, relieving intestinal cramps, abdominal spasms and trapped stomach gas — all common IBS issues.

Strongly brewed fennel seed tea can even help treat a spastic colon, and alternating constipation and diarrhea in serious cases of IBS.

People suffering from Crohn’s, colitis and diverticulitis may also benefit from fennel tea, though it’s recommended to discuss drinking it regularly with your GP first.

Since the volatile oils in fennel seed tea directly impact its effectiveness in treating IBS, it’s well worth looking for a brand made from seeds with an extra high volatile oil content.

The best fennel tea I’ve found is this great tasting Heather’s Tummy Tea, made especially strong for treating irritable bowel syndrome.

Even if you don’t suffer from IBS, this brand’s potency means it will be far more effective than weaker teas for all of the beneficial effects listed here.

3. Antioxidant Properties

Fennel seeds and their potent volatile oils, like anethole, estragole, limonene, myrcene and fenchone, have been identified as having highly effective antioxidant actions.

By combating free radical damage within your body, drinking fennel tea regularly could help lower your risk of many serious conditions, as well as reduce the visible signs of aging.

This meta-review of studies found fennel has “antioxidant, anti-inflammatory, antifungal, antibacterial effects” and “possesses pharmacological properties and… bioactive molecules that play an important role in human health”.

4. Reduces Inflammation and Benefits Arthritis

The volatile oil anethole has been shown in research to inhibit TNF (tumor necrosis factor) mediated signaling. This prevents activation of the inflammation-triggering NF-kappaB molecule.

By shutting down NF-kappaB, the anethole in fennel seed tea can be an effective aid for sufferers of inflammatory conditions, like joint pain and arthritis.

Additionally, fennel seed analysis has shown that it contains anti-inflammatory flavonoids, such as quercetin, apigenin and kaempferol. More good reasons for people suffering from arthritic joint pain to drink fennel tea regularly.

5. Skin and Eye Health

The same antioxidant properties and inflammation combating compounds in fennel tea are responsible for its skin benefits and positive effects on eye health.

According to Ayurvedic tradition, fennel seeds are beneficial for weak eyesight and it’s also used in Ayurveda as an eyewash for glaucoma and conjunctivitis.

The hormonal-balancing effects of fennel seed tea can help with acne, whilst other skin disorders benefit from its strong antibacterial and antifungal properties.

The high antioxidant content of this herb can even combat skin aging caused by free radical damage. Drinking it regularly, especially instead of digestion damaging coffee, can help maintain a healthy appearance.Benefits of fennel tea

6. Better Sleep

Fennel seeds are a good source of sleep hormones. Given this, a strong cup of fennel seed tea with dinner would not only help prevent digestive problems, it could also help you get to sleep more easily.

Getting enough sleep is essential for wellness and well-being. The sleep-enhancing properties of fennel are another underappreciated benefit of this versatile herbal treatment.

7. Natural Remedy for a Sore Throat and Respiratory Conditions

The antiviral and antibacterial properties of fennel help soothe a sore throat. It can also assist with other respiratory problems, such as coughing and a blocked nose.

The herb is considered a mild expectorant that breaks down phlegm and mucus, so drinking it during a cold or flu may help lessen its severity. For a sore throat you can gargle warm fennel tea for best results.

8. Breath Freshener

Fennel seeds are commonly chewed after a meal on the Indian subcontinent to freshen the breath. Fennel essential oil is so good at breath freshening it is even added to commercial mouthwash and toothpaste.

Chewing fennel seeds is even more effective than drinking the tea, though swirling around a mouthful will still sweeten your breath after eating.

9. Menstrual Cramps

Fennel tea can help reduce water retention during a woman’s period. It is also often recommended as a natural remedy for painful menstrual cramps and PMS.

The calmative and antispasmodic properties of fennel seed volatile oils work to relax muscles in the uterus and alleviate contractions and cramping.

Make up a strong cup of fennel seed tea as soon as you feel the symptoms of PMS, and have several cups a day for natural relief from period pain.

How to Make Fennel Seed Tea at Home

While fennel tea bags are convenient, for cost effectiveness a bag of loose organic fennel seeds is hard to beat.

Here’s how to make delicious homemade fennel tea with all of the benefits listed above:

  1. Get a bag of dried fennel seeds, preferably organic ones with a strong volatile oil content, like this highly recommended brand I use.
  2. Crush up 1 to 2 tablespoons of the seeds with a mortar and pestle or back of a spoon.
  3. Put the crushed seeds in a large mug and pour very hot, but not boiling, water over them (turn the kettle off before just before it boils). If you don’t like the seeds loose you can use a tea infuser.
  4. Cover the cup with a plate, to keep the heat in and the volatile oils from evaporating, and steep for around 10 minutes.
  5. Strain and enjoy just before or during a meal for best results. If you must sweeten the tea I recommend stevia over sugar or honey for the healthiest option.

If you prefer the convenience of tea bags, these medicinal strength tea bags are the most potent available. From the many positive comments, most customers really enjoy the taste as well.

They are particularly good for digestive problems, like abdominal bloating, bad gas pain, stomach cramps and IBS. Compared to weaker teas, they will also be a much more effective treatment for all of the conditions listed above.Tea from fennel seeds

When to Drink Fennel Tea for Best Results

While you can use fennel tea as a fast acting remedy whenever you experience uncomfortable bloating, intestinal cramps or excessive gas, it’s even more effective if taken before a meal.

If you know you are going to be eating certain foods that could give you digestive troubles, try sipping on a warm cup of the tea just before your meal.

By ingesting the volatile oils in fennel before you eat, you can help prevent a negative reaction in your gut to digestion disruptors, like lactose, gluten, raffinose in beans, and diarrhea causing sugar alcohols in processed foods.

Having fennel seed tea prior to a meal can even help reduce hunger, improve nutrient absorption and aid in losing weight. Surely it’s a much better choice than fattening acidic soda or sugary fruit juice.

Fennel Benefits in Summary

  • An effective calmative that helps release trapped gases responsible for bloating and excessive gas.
  • Fennel tea is a premier treatment for irritable bowel syndrome (IBS).
  • A mild diuretic that can help flush excess water and toxins out of your body.
  • Colic in babies can be treated naturally with weak fennel tea.
  • Natural remedy for menstrual cramps and period pain.
  • Seeds of the fennel plant are high in antioxidants, providing extra protection for your body against free radical cellular damage.
  • Fennel tea has anti-inflammatory properties and can benefit people suffering from joint pain and arthritis.
  • Drinking this herbal tea eases a sore throat and loosens phlegm from your respiratory system.
  • Fennel is an appetite suppressant and metabolism booster and drinking the tea regularly may help with losing weight.
  • The seeds are a great breath freshener. You can either chew them after a meal or drink a strong fennel tea for the same effect.
  • Fennel is known as an immune system enhancer and many people report an improved sense of relaxation and wellbeing when they drink it often.Effects of fennel

Side Effects and Precautions

There have been very few side effects reported with this herb. In fact, it’s so safe that weak fennel seed tea is often given to babies as a treatment for colic.

Even so, here are a few potential precautions and side effects of fennel tea:

  • Official resources don’t recommend drinking large amounts of fennel tea if you are pregnant or breastfeeding. That said, the herb is often suggested in traditional treatment for improving breast milk production. Discuss this with your obstetrician before using it.
  • People with bleeding disorders should avoid fennel seeds as compounds in them it might affect clotting.
  • This herbal tea is also not recommended for people prone to seizures or taking seizure meds.
  • Discuss drinking fennel seed tea with your GP first if being treated for hypertension.
  • Very rarely, allergic reactions to the fennel herb, such as skin rashes, have been observed, particularly in people with an allergy to carrots or celery.

What is Fennel Tea Good For?

I hope all of these fennel tea benefits have inspired you to give it a try or drink it more often. Used regularly, this potent natural remedy can have a positive effect on a wide variety of digestive problems and health conditions.

Whether for bloating or bad gas, as an IBS treatment, joint pain fighter, breath freshener, sleep promoter, or antioxidant rich preventative, fennel seed tea is one of nature’s best medicinal herbs.

For the most effective results, use this high volatile oil Heather’s Tummy Tea. It’s the one I have in my kitchen and tastes great brewed up and sipped, just before or during a meal.


When, and how many cups of fennel tea can a person drink in a day


Hi Viola,

There are very few commonly reported side effects of fennel tea and it is considered safe to drink regularly.

Hope this helps.


I heard drinking the tea can increase your breast milk supply, just was wondering if it is true. Thank you


Hi Honor,

Fennel tea has been traditionally used to increase breast milk supply so it may help with this though individual results will vary. Some people on forums report good results with it.

Hope this helps.



You can also take Fenugreek to increase breast milk supply. I took this a few years ago and it worked great. However, it will make you have a faint smell of maple syrup. I did not mind the maple syrup smell…it made me want pancakes :)


is fennel seed really help to me? because I have uneven breast also small.i want bigger boobs. what quantity I need per day to get bigger breast.please help me to get my enjoyable life.


Hi there,

Fennel seeds may slightly increase breast size for some women due to certain compounds in them having a mild estrogenic effect. I don’t know if they would have an effect on uneven breast sizes. Some resources suggest making fennel tea or chewing on the seeds up to 3 times a day before meals.

Fennel seeds are also a great digestive aid so this may well be a healthy practice regardless but consult a knowledgeable healthcare professional if you are being treated for any condition where this would not be desirable such as reproductive or breast cancer. There is no indictations that fennel seeds would cause these conditions but estrogen should be moderated in these cases.

Hope this helps.


Hi Francesca and thanks for your comments.

I’ve heard that fenugreek along with fennel seeds can be good for breast milk supply and slightly increasing breast size.

All the best.


Hi, Is it okay to drink fennel tea on a regular basis if you have low blood pressure? I would need it for stomach issues. Thank you.

can fennel tea help lose your bloated stmach

can fennel tea help lose a bloated stomach

Catherine Nicholas

I would be grateful to receive the free beauty ebook plus 7 Superfoods for beautiful Skin


Hi there,

Yes fennel tea is particularly good for a bloated stomach.

Hope this helps,



Hi Barb,

I haven’t read of any problems with fennel tea related to low blood pressure. Like all herbal remedies it’s best to take them away from medications but fennel tea is considered exceptionally safe and even given to babies.

Hope this helps,



is fennel tea safe to take while breast feeding? if it causes weight loose will it not affect the baby if it drink the tea


i had gastric bypass two yrs ago, but every day i get so bloated it hurts. how many time a day can i drink fennel tea.. thanks


Hi Maggie,

Fennel tea is so safe it’s given to babies so I don’t see any problem with having it several times a day if you are finding it beneficial.

All the best,



I am stunned to find that baby teas are almost unknown in North America. They are part of a newborn’s starter kit in Europe due to their benefits in infantile colic (fennel, chamomille) and toddler and pre-school kids get teas at least once a week with their breakfast in nurseries, kindergardens and school camps. I always loved teas as a kid, because they were served with a touch of sugar or honey (optional) and they were a healthy alternative to the artificial juices. I am talking about herbal 100% natural teas, if possible those from plants collected from unpolluted areas: fresh or dried peppermint leaves, linden flowers, chamomille, rosehips, elderflowers, seabuckthorn, all highly recommended for 3+ kids, babies’ menu is quite limited to fennel, chamomille, anise, mint and caraway. My friend from Canada runs a daycare. She drinks herbal teas quite often but she doesn’t have the courage to serve tea to the kids because they were never given teas at home. There is quite a baby tea industry in Europe, dominated by famous brands like Milupa, Hipp, Humana, Teekanne, and pediatricians call for moms for years to accustom their children to drink tea.


Is fennel tea good for bad breath.


Is Fennel Tea safe to drink if you have Thyroid Disease? I’m hyperthyroid


Hi Cathy,

Fennel tea is generally considered thyroid boosting but I would consult a healthcare professional on this for your individual situation.

All the best,



Hi Maureen,

Fennel tea should help with bad breath but peppermint tea is probably best for this https://flatulencecures.com/effects-of-peppermint-tea

Hope this helps,



Hi Alina,

I agree that baby herbal teas would be of great benefit. Aside from the immediate health benefits they could also teach children that it’s possible to drink things other than sugary sodas or commercial juices that are destroying their health at a young age.

All the best,


Kerlin Foong

Hi can fennel seed really help to lose weight ??? Pls advise me…coz I dun wan to keep drinking cinnamon ….

Gloria Hartman

I am taking a blood thinner everyday and have been for 10 years now, and will continue for the rest of my life…I am 62. I have to watch what I eat, like green vegetables. Would fennel tea be safe for me to drink, or would it mess with my blood. Thank You, Gloria


Is fennel helpful or contraindicated for hyperthyroidism?


It says not to take it with seizure medication. I take gabapentin for neuropathy. Would that be a problem since technically the gabentin is an anti seizure medication?


I was just prescribed a medication of linzess. Would fennell tea be just as effective as the medication? Is there a certain amount needed to take daily.


Can fennel tea be taken while taking medication carbimazole for graves disease and metoprolol and bendrofluazide tablets


Hi Cherie,

I’m not aware of any interactions between fennel tea and those medications but it’s always best to check with your doctor and take them well away from each other.

All the best,



Hi Karen,

There’s more on the effectiveness of fennel tea here https://flatulencecures.com/using-fennel-seeds-gas-cramps-bloating and how to take it but it’s difficult to compare it with medications as it comes down to the individual.

All the best,



Hi there and thanks for your comments.

Unfortunately you’d have to consult your doctor on individual medication reactions.

All the best,



Hi Najma,

Fennel tea is usually considered thyroid boosting but I would consult a healthcare professional on this for your individual situation.

All the best,



Hi Gloria,

Fennel tea may be mildly blood thinning. One cup is unlikely to have an effect but it would be best to consult your doctor on regular use.

All the best,



I’m 24 weeks pregnant-is it safe to drink peppermint tea or fennel tea while pregnant?


Hi Jennifer,

Occasional fennel tea during pregnancy seems fine. Strong peppermint tea isn’t generally recommended.

Hope this helps,




I have extremely large breasts and don’t want them to increase at all. I was reading that the fennel tea can increase breast size, do you recommend I stay away from it?



Can I chew some of the seeds from the funnel tea bag after I’ve drunk the tea?


My 6 week old baby has colic so I’ve just bought some of these. How many times would you recommend using it?


Hi Magdalene. I don’t see why not.

All the best,



Hi Domanee,

The general recommendation is to make a weak fennel tea. Let it cool and give the baby one or two teaspoons at a time every few hours. It’s recommended to discuss this with your doctor as well.

All the best,



Hi Melinda,

The effect is considered slight at best but if you are sensitive to it then it may be better to avoid it or try only an occasional cup for a month and check your results with it.

All the best,



Fennel tea is better to drink before food on empty stomach or after dinner?
Thank you


Hi Eva,

If you’re having a meal that might cause problems then before is better. Alternatively, if you get problems after dinner then you can take it as soon as you notice discomfort.

Hope this helps,



I suffered for years with chronic constipation. About six months ago my doctor prescribed Linzess which works wonderful, but leaves me with a bloating feeling. Can I drink fenel tea to help with the bloating or should I drink the tea only, I guesss what I am asking is can I mix the two.

Tina wallacew

N 2007 I was diagnose with stage 0 breast cancer it was calcification.. Would it advisable to drink the tea.


Hi Debbie,

I am not aware of any contraindications with fennel tea and that drug but you could check with your doctor. Generally fennel tea has few side effects which are covered here https://flatulencecures.com/using-fennel-seeds-gas-cramps-bloating

All the best,



Hi Tina,

There is a general warning to avoid heavy use of herbs like fennel seeds when being treated for breast cancer, though soy and other estrogenic foods are considered more of a problem https://flatulencecures.com/using-fennel-seeds-gas-cramps-bloating

I’d check with your doctor though wouldn’t think an occasional cup would be a problem.

All the best,



How can a Fennel tea help with IBS when the Fodmap diet tells to stay yaway from Fennel???


Hi Jim,

The Fennel plant, similar in appearance to a very wide celery and eaten in a similar way, can be a problem for some people due to indigestible carbohydrates. Fennel seeds on the other hand are rich in volatile oils that are one of the best natural remedies for intestinal contractions and IBS.

All the best,



Hi I’m 18 and I have very small breasts, within a time frame, if I drink fennel tea or eat the seeds will it increase the size of them? If it does how big or how long do I drink the fennel tea for?

James Dillan

Hi Jasmine,

Fennel tea is mentioned to have this effect but I think it would be subtle rather than dramatic. Generally 1 cup a day taken regularly would be the suggested dosage. Fenugreek and green papaya in particular are also recommended for breast enlargement.

All the best,



Is fennel tea good for acid reflux was told to try it

James Dillan

Hi Michelle,

Yes, fennel tea is often recommended for acid reflux.

All the best,



I have high blood pressure and I’m taking medication for it. Is it safe for me to drink fennel tea and should I take it after I take my pill?

James Dillan

Hi Sannie,

Fennel tea has a mild effect where it may help to lower blood pressure naturally. Given this it’s best to have it at least a couple of hours away from blood pressure medication. Discuss it with your doctor if unsure but usually it would be fine as long as not taken at the same time.

All the best,




Can you drink Fennel Tea with taking Triphala and also Blackcurrent Oil for the hair.

Thank you


James Dillan

Hi Jennie,

Yes, these are all very healthy. Though I would have the triphala on an empty stomach away from the other two.

All the best,



it works for breast milk,strength and gas problem

ramkumar nagaraj

Hello mate,

i have h pylori which means i have constant bloating, gas and indigestion issues.

can i take this fennel tea to fix this issue? pls advise

heather cook

Can I take fennel tea with clopidogrel tablets. How many times a day is it recommended to drink fennel tea. Will it act as a laxative?

James Dillan

Hi Ramkumar.

Fennel and the other remedies on this site can deal with the symptoms, however fresh cabbage juice taken daily is considered an excellent natural remedy for h pylori.

All the best,


James Dillan

Hi Heather.

Never take medications with herbal teas or other natural treatments at the same time. It may be possible to have one in the morning and the other in the afternoon/ evening but check with your doctor as there is said to be a possible interaction between clopidogrel and large amounts of fennel tea.

All the best,



Thanks for the information.
Best reguards,


i’m in my twenties and have severe flatulence problem. keep passing smelly farts throughout the day and night. it worsens when i eat oily or milky foods. have no other problems apart from stomach burn when i eat spicy food. what would be better,drinking ginger tea or fennel tea?

James Dillan

Hi Bina,

I’m not surprised that milky foods cause problems https://flatulencecures.com/lactose-sensitivity-why-milk-causes-gas

Often fennel tea is very effective but some people find ginger tea just as good and prefer the taste. I’d recommend trying both and seeing which works for you. Here’s more on ginger tea https://flatulencecures.com/ginger-tea-benefits-digestion

All the best,



Hi just want to find out if fennel tea can help with sinus problems as well as colds and flu.

samantha fraley

which is better for bloating peppermint tea or fennel tea


Do you really have to crush the seeds in tea? I can’t stand the taste, but I dont mind the taste of just the tea without crushing them.

James Dillan

Hi Lucille,

Fennel tea does have antiviral properties so possibly.

All the best,


James Dillan

Hi Samantha,

Both are good but a strong fennel tea seems to be slightly more effective for most.

All the best,


James Dillan

Hi Paz,

You will get better results with the seeds crushed up to release more of the volatile oils.

All the best,



Is fennel tea good for people with candida, if not do you know what would help to get rid of candida ?


Fennel tea is hands down the best tea to make for breastfeeding moms everywhere. I love this article. Fennel truly does increase milk production and works best when you actually make the tea from the seeds themselves, rather than purchase tea ready-made in bags. I’ve noted my little one has been a lot less fussier with very few stomach issues from my intake of fennel tea before I breastfeed him.

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