Fennel Water for Weight Loss
Aditi Shenai
November 30, 2023
Weight Loss
Staying healthy is a great mission in the contemporary world. But unfortunately, stress and insufficient physical exercise lead to many side effects.
And obesity or being overweight is a common problem. Therefore, from portion control to incorporating some workout sessions, one must look for ways to lose weight.
As long as people drink and eat healthily, they do not have to worry about being overweight. Certain foods satiate our hunger and keep us from cravings for longer. It ultimately results in mindful eating. Here is one such concoction! Fennel seeds water is one great addition to limit your cravings.
Fennel seeds, a commonly used spice in every Indian household, are celebrated in Ayurveda. Due to its health perks, fennel seeds are usually served after a meal.
Saunf, also known as fennel seeds, plays a vital role in weight loss. With its fibre content and great nutrients, fennel seeds successfully assist you in your weight loss journey. In addition, it aids in digestion and is a detox agent.
Fennel Water – An Overview
Fennel water, referred to as saunf water or fennel seed water, is a popular home remedy in India. People believe that it has several health benefits. It is created by boiling fennel seeds in water and straining the mixture to collect the infused water.
Fennel seeds are a popular spice in Indian cuisine. They are used to make fennel water, which offers health benefits. Its digestive properties help with bloating, gas, and other digestive issues.
At the same time, its anti-inflammatory and antioxidant properties may support overall health and immunity. Additionally, Ayurvedic medicine uses fennel seeds to help with digestion.
One can consume raw fennel water or mix additional ingredients like honey and lemon juice to enhance its taste. In addition, one can take it regularly, particularly after meals, to aid digestion and freshen breath.
It is crucial to remember that these are traditional beliefs and remedies; however, scientific research needs to be more definitive. Therefore, before including any of these in your regimen, one must consult a healthcare professional.
Nutritional Values of Fennel Seeds
As per USDA, one tablespoon (approx. 6g) of fennel seeds contains the following nutrients.
- Energy: 20kCal
- Carbohydrates: 3.03g
- Protein: 0.9g
- Calcium: 69.6mg
- Iron: 1.07mg
- Vitamin C: 1.22mg
- Vitamin A: 7.83 IU
Research has revealed that Fennel are among the most abundant plant sources of potassium, sodium, phosphorus, and calcium.
In addition, USDA data for the Mission variety indicates that fennels are richer in dietary fibre and vitamins than other plants in terms of meeting human needs. Although fennels contain lesser amounts of other nutrients, they are still quite beneficial.
Nutrients in Fennel Water
Fennel seeds are a nutrient-rich food with potential health benefits. They are the main ingredient in fennel water.
Dietary fibre, one of the critical nutritional components of these seeds, can aid in regular bowel movements and prevent constipation. In addition, fennel seeds contain trace amounts of essential minerals, such as copper, iron, calcium, zinc and manganese.
Fennel seeds also contain phytochemicals like anethole and quercetin. These phytochemicals offer anti-inflammatory and antioxidant properties.
These compounds may contribute to the prevention of chronic diseases like cancer, heart disease, and diabetes by neutralising free radicals and reducing inflammation in the body.
It is essential to know that the nutrients in fennel water may be lower than that of the whole fennel seeds. That is because some nutrients can diminish during the boiling and straining process. However, vitamins C, A and K, which help to boost overall health and immunity, may be present in small amounts in fennel water.
Fennel water can be beneficial as part of a balanced diet; however, it is essential to consult a healthcare professional before consuming this or any other herbal remedy. In addition, consuming large amounts of fennel water is not recommended as it may cause intestinal gas, bloating, or allergic reactions.
The HealthifyMe Note
The nutritional content of fennel seed water can vary depending on the recipe. Suppose you are using a significant amount of fennel seeds to make the water. It can provide fibre, potassium, magnesium, zinc, calcium, iron, and vitamin C. However, the nutritional content may be lower if you only use a small amount of fennel seeds to flavour the water, the nutritional content may be lower.
Fennel Water for Weight Loss
There is limited scientific evidence to back the claim that fennel water directly aids in weight loss. However, fennel seeds, used to make the water, may possess properties that could result in weight loss.
Improves Digestion
Fennel water may benefit weight loss because it can support healthy digestion. Several studies and research journals show that healthy digestion is crucial in weight loss and management.
Research shows that Anethole, a compound found in fennel seeds, has antispasmodic properties. Anethole can help reduce bloating, gas, and other digestive discomforts.
Drinking fennel water may help to diminish bloating and gas, a common symptom of constipation and indigestion. Additionally, it can facilitate better digestion, allowing the body to absorb nutrients better and burn fat.
Helps Curb Appetite
Consuming fennel water before meals may help reduce your calorie intake by making you feel fuller.
The fibre in fennel seeds helps keep the appetite at bay and may help you avoid unhealthy snacking. Drinking the fennel water without straining the fennel seeds is recommended to maximise the fibre content.
A study has found that consuming fennel seeds water can help keep one feeling fuller for longer. As a result, it leads to reduced food cravings and, thus, an easier path to weight loss. Furthermore, starting your day with this drink could help control your cravings.
Helps Flush Toxins
Fennel water is known to be a diuretic, promoting urine production. It can benefit those looking to lose weight, as it helps flush excess water and sodium. As a result, it can help to reduce water weight and bloating, leading to a lighter and more confident feeling.
The HealthifyMe Note
Various reasons explain why consuming fennel water can lead to weight loss. First, the nutrients it contains are essential components of any weight loss program, providing minerals, vitamins, and antioxidants. Additionally, fibre-rich foods can help to reduce fat intake, and fennel seeds are a great source of fibre, perfect for aiding in maintaining a healthy lifestyle.
Fennel Water for Weight Loss – Word of Caution
It is essential to be mindful that drinking fennel water should not be considered a “cure-all” for weight loss. Weight loss is a complex process that requires a combination of healthy eating habits, regular exercise and lifestyle changes.
While drinking fennel water may positively affect digestion, hydration and other factors that can contribute to overall well-being, it is unlikely to result in significant weight loss.
It is also advisable to consult with a healthcare professional before beginning any weight loss program, as everyone’s body is different, and what works for some may not be suitable for others.
Ways to Drink Fennel Water for Weight Loss
Drinking fennel seed water can be a great option if you want to lead a healthy and fit lifestyle. But first, let it rest overnight to ensure you get all the benefits of the water, let it rest overnight. That allows it to absorb all the minerals, antioxidants, and other nutrients.
Once you have done that, you should drink two glasses of fennel seed water daily, one in the morning and one in the evening before 5 pm. Doing this will ensure you get the most out of the water, promoting effective weight loss and overall wellness.
Fennel Water Recipes for Weight Loss
Fennel Infused Water
Making fennel seed water is easy for anyone. However, this water not only assures you wellness, but its preparations require minimal effort from you. The following methods are some ways to make fennel seed water for weight loss:
Ingredients:
- Fennel Seeds: Fistful
- Water: Glassful
Preparation:
- Begin with procuring fennel seeds in a fistful quantity.
- Later, soak those seeds in a glass full of clean water at room temperature.
- Next, leave the glass to rest overnight by covering it.
- Consequently, the next day in the morning, preferably on an empty stomach, drink it.
Fennel Seeds Tea for Weight Loss
Ingredients:
- Fennel Seeds: 2 tsp
- Water: One glass
- Honey: As Required
- Lemon Extract: 3-4 Drops
Preparation:
- Start by heating the water on a stove.
- Next, add the fennel seeds to the heated water (not boiling water).
- Then add the lemon extract and some honey.
- Let the tea sit for a couple of minutes, and then enjoy it warm.
HealthifyPRO Tip
What you drink and eat and in what quantity affects your wellness. Uncontrolled food consumption without essential nutrients could lead to your vulnerability, like being overweight or obese.
Fennel seed infused water is a traditional drink. It may help you fight obesity and weight gain if you follow a healthy lifestyle.
The HealthifyMe Note
Obesity can occur for various reasons. It could be due to an unhealthy lifestyle, genetics or some side effects of illnesses. Whatever the reason, you have to proceed with healthy weight management. A good practice is to empty your bowels regularly. It prevents constipation and keeps you fit. In addition, water for fennel seeds in the morning helps hydrate you and may aid in removing waste. Also, when you are hydrated, you crave less junk. So there is no harm in adding this drink to your diet.
Conclusion
Fennel seeds are popular for their high levels of antioxidants, fibre, and other nutrients that may benefit one’s health. These seeds could also improve digestive health in several ways.
For example, fennel helps reduce bloating and flatulence and has antimicrobial properties that fight off bacteria, fungi, and other microorganisms.
However, it is essential to remember that these potential benefits are based on limited scientific evidence. Therefore, before incorporating fennel seeds into your diet, it is best to consult with a healthcare provider.
The Research Sources
1. The U S Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171323/nutrients
2. Badgujar SB, Patel VV, Bandivdekar AH. Foeniculum vulgare Mill: a review of its botany, phytochemistry, pharmacology, contemporary application, and toxicology. Biomed Res Int. 2014;2014:842674. doi: 10.1155/2014/842674. Epub 2014 Aug 3. PMID: 25162032; PMCID: PMC4137549.
3. Institute of Medicine (US) Subcommittee on Military Weight Management. Weight Management: State of the Science and Opportunities for Military Programs. Washington (DC): National Academies Press (US); 2004. 4, Weight-Loss and Maintenance Strategies. Available from:
https://www.ncbi.nlm.nih.gov/books/NBK221839/
4. Bae J, Kim J, Choue R, Lim H. Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea Drinking Suppresses Subjective Short-term Appetite in Overweight Women. Clin Nutr Res. 2015 Jul;4(3):168-74. doi: 10.7762/cnr.2015.4.3.168. Epub 2015 Jul 31. PMID: 26251835; PMCID: PMC4525133.
