Chewing Saunf vs. Drinking Saunf Water: Which Is Better For Your Health?

We all know saunf (fennel seeds) as that mouth freshener served after meals. But did you know that how you consume it—chewing directly or drinking its infused water—can drastically change its health benefits? Most people assume they’re the same, but science says otherwise. We spoke to Dr Ridhima Khamsera, Clinical Dietician, Dr Pratayksha Bhardwaj, World Record-Holding Dietician and Weight Management Expert, and Dr Simrat Kathuria, Celebrity Dietician and Wellness Coach and to understand the difference between the two.

Nutrient Absorption: Water Wins

Chewing saunf releases its essential oils (like anethole) instantly, aiding digestion and freshening breath. However, saunf water—when soaked overnight—allows a slow release of nutrients, making antioxidants and minerals more bioavailable. A study in Food Chemistry found that soaked seeds release higher amounts of potassium, iron, and flavonoids than raw chewing.

Digestion And Bloating: Chewing Is Faster, Water Is Gentler

Chewing saunf stimulates saliva production, kickstarting digestion right in the mouth—ideal for instant relief from acidity or bloating. On the other hand, saunf water works more gradually, soothing the gut lining and reducing inflammation over time. If you have IBS or a sensitive stomach, saunf water may be the safer choice.

Weight Loss: The Hidden Advantage of Saunf Water

Here’s something that most people miss: Saunf water suppresses appetite more effectively than chewing. The slow infusion of compounds helps regulate ghrelin (the hunger hormone), keeping cravings in check. Chewing may freshen breath, but it doesn’t have the same prolonged satiety effect.

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Skin And Detox: The Secret Benefit Nobody Talks About

Saunf water acts as a natural diuretic, flushing out toxins and reducing water retention—leading to clearer skin. Chewing saunf provides antioxidants too, but the infused water’s hydrating effect enhances detox at a cellular level.

Convenience And Taste: Chewing Is Instant, But Water Is Versatile

Let’s be real—chewing saunf is quick, but not everyone loves the strong taste. Saunf water is milder, can be flavoured with lemon or mint, and is easier to sip throughout the day.

The Verdict: Which One Is Better?

Both chewing fennel seeds and drinking fennel water have their different benefits. If you're looking at more immediate relief for digestion and fibre intake, then chewing is the answer. Still, if you want to gently detox, hydrate, and soothe, then saunf water is the answer. Health thrives on balance!

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