5 Health Benefits of Chewing Fennel (Saunf) After Meals

Fennel seeds, or saunf, are more than just a post-meal mouth freshener in Indian households. This small spice has been used for centuries in Ayurveda and traditional medicine for its digestive and healing properties. But does this common practice have any real health benefits?

According to Dr Richa Sharma, a Delhi-based nutritionist and founder of NutriWellness Clinic, chewing fennel seeds after meals can improve more than just breath. “Fennel is rich in antioxidants and fibre. When chewed post-meals, it can help with digestion, reduce bloating, and even support hormonal balance,” she says.

Health Benefits of Chewing Fennel (Saunf) After Meals

Here are five expert-backed benefits of chewing fennel after meals:

Improves Digestion

Fennel contains volatile oils like anethole, fenchone, and estragole, which stimulate the secretion of digestive enzymes. This helps in better absorption of nutrients and quicker digestion. “It’s especially helpful after a heavy or oily meal,” Dr Sharma adds.

Reduces Bloating and Gas

One of the most popular uses of fennel is to relieve gas and bloating. The anti-spasmodic properties of fennel help relax the muscles in the gut, easing cramps and flatulence. Chewing fennel after meals can prevent that uncomfortable full feeling.

Acts as a Natural Mouth Freshener

Fennel seeds naturally have a sweet, refreshing flavour that combats bad breath. “Unlike chemical-based mouth fresheners, fennel also aids digestion while freshening your breath,” says Dr Sharma.

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Helps in Hormonal Balance

Fennel seeds contain phytoestrogens, which are plant-based compounds that mimic estrogen. This can be particularly helpful for women dealing with menstrual irregularities, bloating, or mood swings.

Supports Weight Management

Fennel seeds are high in dietary fibre, which helps you feel full and satisfied. Chewing them after meals may reduce unnecessary snacking and help manage weight over time.

How to Consume Fennel Seeds (Saunf)

Experts recommend chewing about half a teaspoon of plain, raw fennel seeds after your main meals. Avoid sugar-coated versions if you're watching your sugar intake.

While fennel seeds are generally safe, if you have any health conditions or are on medication, consult your doctor before making it a regular part of your routine.

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