Fennel contains many oils such as fenchone oil, limonene oil, and alpha oil, and fennel oil includes anisic acid and contains minerals such as potassium, phosphorous, calcium, sulfur, and iron, and contains vitamins such as vitamins A, B, and C.

 Fennel has many uses such as medicinal purposes, perfume, cooking, and sweets, and it is also used as a kind of spice.

[vc_custom_heading text=”What is fennel?” font_container=”tag:h2|text_align:left|color:%23399998″]

Fennel is an herbaceous plant of the tentacle family that grows to a height of 80-150 cm and is characterized by a strong distinctive smell. Its origin is the Mediterranean region, the Nile Valley, the Levant, and Morocco. It has also spread in Germany, England, Argentina, the USA, China, India, and Canada.

The fennel plant is a white underground tuber and disperses over the soil many thin and thin branches, which are soft feathery paper and yellow flowers, and it is preferable to plant it in the last two months of the year.

fennel benefits

[vc_custom_heading text=”Fennel Benefits” font_container=”tag:h2|font_size:30|text_align:left|color:%23399998″]
  • Promotes the health of the circulatory system: because fennel contains magnesium and potassium, it also contains useful substances for the heart such as potassium, vitamin C, B, dietary fiber, and folic acid, in addition to not containing cholesterol.
  • It works to fight cancer: because it works to clean the body of toxins that cause cancer, and because of dietary fiber, it protects the body from colon cancer.
  • Help lose weight: Because it contains dietary fiber, it works to not feel hungry, facilitates digestive processes, and prevents constipation.
  • Improve brain functions: Because it contains potassium, it improves nerves in the brain and in the body and helps deliver oxygen to the brain.
  • Preventing anemia: because it contains iron and enhances its absorption, and fennel contains vitamin C.
  • Enhance immunity: This is because fennel contains substances such as selenium that improve immunity.
  • Beneficial for women’s health: Fennel contains estrogen, which regulates the menstrual cycle and improves testicles, as well as helps regulate weight.
  • Improving bones: Fennel improves and strengthens the structure of the bones because it contains certain minerals and vitamins such as calcium, phosphate, and manganese, and it also protects the bones from fractures.
[vc_custom_heading text=”Why to substitute for fennel?” font_container=”tag:h2|font_size:30|text_align:left|color:%23399998″]

In some cases, the situation may become dangerous when taking fennel oil in large quantities, because it contains some ingredients such as Athenol, which turns from a beneficial ingredient to another harmful when used in excess.

fennel side effects

Fennel seeds can cause some side effects such as:

  • Sensitivity to the sun.
  • Skin rash.
  • The acceleration of menstruation.
  • Unnaturally increased breast size in young girls at an early age.
  • Some people may have severe allergic reactions to fennel seeds.

Fennel may interact with medications such as:

Fennel tea side effects:

  • In general, this tea is considered safe, and sometimes it is given to infants to try to calm them down.
  • But it turns out that people who are allergic to carrots and celery should beware of using this tea.
  • For women undergoing breast cancer treatment, are strictly prohibited from using fennel tea.
  • The use of fennel tea during pregnancy has an effect on the hormones that control the birthing process.
  • The consumption of fennel tea may trigger premature labor in certain women.

Some side effects of fennel oil:

  • It boosts estrogen, which is very important in lactating women, but it is quite the opposite during pregnancy, it is considered very harmful.
  • Its contribution to raising estrogen, is also considered very harmful because it is one of the main causes of breast cancer.

When used in excess, fennel oil may cause:

  • hallucination
  • cramps
  • Mental imbalance.
  • For those who suffer from epilepsy, should beware of using this oil.
[vc_custom_heading text=”Best fennel substitutes” font_container=”tag:h2|font_size:30|text_align:left|color:%23399998″][vc_custom_heading text=”1- Bok choy” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

It is a plant similar to cabbage and is considered one of the most nutritious plants rich in carbohydrates.

Bok choy

Nutritional benefits of Bok choy:

  • One cup of minced Bok choy contains 1 gram of carbohydrates plus 1 gram of fiber and 9 calories.
  • ½ kilo of raw Bok choy contains 1 gram of carbohydrates, 1 gram of fiber, and 14 calories.
  • ½  cup of cooked Bok choy contains 2 grams of carbohydrates – 1 gram of fiber plus 10 calories.
[vc_custom_heading text=”2- Celery stalk” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

celery stalk

Celery has many nutritional benefits such as:

  • Anti-cancer because it contains lutein
  • Promote the health of the nervous system because it contains Apigenin Relieves digestive disorders
  • Contributes to the treatment of infections, especially arthritis
[vc_custom_heading text=”3- Leeks” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

leeks

Leeks have many nutritional benefits such as:

  • Promote eye health.
  • Treating anemia because it contains a good percentage of iron.
  • Promote bone health because it contains many important minerals for the body such as calcium and magnesium.
  • Cancer resistance because it contains many protective properties.
  • Promote healthy skin.
  • Promote healthy hair and contribute to its healthy growth.
[vc_custom_heading text=”4- Anise seeds” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

Anise Seeds

Anise Seeds are a great substitute for fennel as they have many nutritional benefits:

  • Promote digestive health.
  • It is used to treat spasms and cramps caused by irritable bowel diseases or epilepsy.
  • It is used as a pain reliever and helps to relax.
  • Treats menstrual problems.
  • Useful in treating sleep disorders.
[vc_custom_heading text=”5- Caraway seeds” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

Instead of fennel. Caraway seeds have many nutritional benefits as follows:

  • Colon irritation treatment
  • Helping lose weight
  • Reduce cholesterol levels and improve heart health
  • Beneficial for patients with high blood pressure because it contains potassium, which contributes to lowering blood pressure
[vc_custom_heading text=”6- Cumin” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

cumin

Cumin can be an alternative for fennel as they are used to: –

  • Strengthen the immune system due to the fiber, iron, and other nutrients included in cumin seeds.
  • Stimulates insulin synthesis, which aids in blood sugar control.
  • 7.88 calories, 0.37 grams protein, 0.47 grams fat, 0.93 grams carbohydrate, and 0.5 grams fiber are found in one tablespoon of cumin seeds.
[vc_custom_heading text=”7- Dill” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

organic dill

You can find Dill herb as a good substitute for fennel as it has many benefits:

  • Maintain bone health
  • Regulating sugar levels
  • Expulsion of excess gases
  • Possesses antimicrobial properties
  • Diarrhea treatment
  • dysentery treatment
  • Relief from arthritis pain
  • stimulating menstruation

Dill has 43 calories, 3.5 grams of protein, 1 gram of fat, 7 grams of carbohydrates, and 2 grams of fiber per 100 grams.

[vc_custom_heading text=”8- parsley” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

parsley leaves

parsley is considered one of the best nutritional addons you can use as it has many great benefits:

  • Beneficial for the health of the digestive system and liver Eating parsley daily contributes to supporting the health of the digestive system.
  • Reduces Blood Sugar Levels Parsley has been shown to lower blood glucose levels in various studies.
  • It improves breath smell.
  • It lowers blood pressure.
  • It fights cancer.
[vc_custom_heading text=”9- Artichokes” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

artichokesArtichokes is  A type of vegetable rich in antioxidants that, if eaten daily, helps:

  • Improve liver health.
  • Beneficial for the digestive system.
  • Promote heart health.
  • Useful for diabetics.
  • Anemia prevention.
[vc_custom_heading text=”10- Mexican Avocado Leaves” font_container=”tag:h3|font_size:25|text_align:left|color:%23399998″]

avocado with leaves

Mexican avocado leaves contain many beneficial minerals for the body such as

  • calcium, magnesium, and phosphorous.
  • Help treat high blood pressure.

Every 100 grams of avocado leaves contains approximately 38 grams of protein and 25 grams of fiber.

In the end, we have explained the benefits and harms of fennel, in addition to many other fennel substitutes that you can use safely.

Sophia Alex
I have been a Registered Dietitian for over 11 years, working in many different capacities. The majority of my experience has been working as an outpatient dietitian. I have had a lot of experience in the areas of research, general wellness, weight loss, oncology, CKD/renal failure, celiac disease, diabetes (I and II) and gastrointestinal concerns.

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