Top 10 Potential Benefits of Drinking Fennel (Saunf) Water

Fennel water is not just a refreshing drink, it’s a traditional infusion packed with essential nutrients and antioxidants that may support overall health. Rich in micronutrients like vitamin C, and minerals such as calcium, iron, and potassium, alongside antioxidants like quercetin and rosmarinic acid, fennel water is traditionally used to support digestion and may potentially aid weight management and promote detoxification.

In this article, we take a closer look at the potential top 10 health benefits of drinking fennel water and how it could complement your overall well-being.

Why You Might Consider Drinking Fennel Water – Potential Health Benefits

Here are 10 ways fennel water may contribute to your health and overall well-being.

1. Supports Digestion and Eases Discomfort

Fennel water is renowned for its traditional ability to enhance digestion. The anti-inflammatory and carminative properties of fennel seeds may help alleviate minor symptoms of bloating, gas, and indigestion [3].

By stimulating the secretion of digestive juices, fennel water can promote smoother digestion and may help relieve symptoms associated with mild digestive upset. Improved digestion also contributes to better nutrient absorption and overall gut health.

2. Potential Aid in Weight Management

If you want to shed some extra pounds, fennel water could be a supportive addition to your weight management journey. Preliminary research suggests a few ways in which fennel may be beneficial:

Animal studies suggest it may influence leptin (a hormone related to appetite) receptor activity, potentially reducing hunger [1].

The fibre content in fennel seeds can naturally promote feelings of fullness, which could help reduce overall calorie intake.

By supporting healthy gut function, fennel may indirectly aid in metabolism and weight management efforts.

Incorporating fennel water into your daily routine can be a part of a comprehensive, balanced approach to support your weight loss goals.

3. Supports Natural Detoxification Processes

Fennel water acts as a natural diuretic, which means it can help the body flush out excess fluids.

This mild diuretic action supports the body’s natural elimination processes by promoting the excretion of water and potentially reducing water retention. This cleansing effect can contribute to improved hydration and overall vitality.

4. May Support Healthy Blood Pressure Levels

High blood pressure is a common concern for many individuals, and fennel water may help complement its management naturally. The potassium content in fennel seeds is known to help counteract the effects of sodium in the body [3]. By promoting fluid balance, fennel water may contribute to maintaining healthy blood pressure levels and overall cardiovascular well-being. It is crucial to note that this should not replace prescribed hypertension medication.

5. Potential Role in Hormonal Support

Fennel water has been traditionally linked to supporting women’s health, specifically menstrual well-being. The naturally occurring compounds, which include phytoestrogens, in fennel seeds may help in easing discomfort, such as menstrual cramps [2].

While traditional uses are noted, scientific evidence for significant hormonal regulation via fennel water is limited, and it should not be used as a primary treatment for severe hormonal imbalances.

6. Contributes to Skin Health

Radiant and youthful skin is a desire for many, and the antioxidant properties of fennel water may help. The antioxidants and vitamin C found in fennel seeds combat oxidative stress and support collagen production, which is essential for maintaining skin elasticity and could potentially reduce signs of ageing [3].

Regular consumption of fennel water can contribute to a clear complexion and healthy-looking skin as part of a healthy diet.

7. Assists in Maintaining a Healthy Metabolism

A healthy metabolism is crucial for overall well-being. Fennel water may support metabolic processes by promoting healthy gut function and potentially enhancing the body’s ability to absorb nutrients.

The fibre content in fennel seeds further aids in maintaining optimal digestive function, contributing to potential increased energy levels and overall vitality.

8. Possesses Anti-Inflammatory Properties

Inflammation is a root cause of various health issues, but fennel water contains compounds that can help combat inflammation. The potent anti-inflammatory properties of fennel seeds may help alleviate symptoms associated with minor inflammatory conditions [3]. Fennel water promotes overall well-being by potentially reducing inflammation, but its effects are mild and not a substitute for anti-inflammatory medications.

9. Supports Eye Health

Fennel water contains essential nutrients vital for maintaining eye health. Rich in vitamin C, and compounds like beta-carotene, fennel seeds may help support eye health [8]. Beta-carotene is a precursor to Vitamin A, which is essential for normal vision.

10. May Aid Respiratory Comfort

While less commonly discussed, fennel water may contribute to better respiratory comfort. Its antimicrobial and anti-inflammatory properties may help reduce inflammation in the respiratory tract and traditionally help with congestion [3]. By incorporating fennel water into your daily routine, you may support the health of your lungs and breathe easier.

How to Make Fennel Water?

To prepare fennel water at home, follow these simple steps:

• Rinse 1-2 teaspoons of fresh fennel seeds under water to remove impurities.
• Place the clean seeds in a jar or pitcher.
• Pour approximately 1 litre of cold or room temperature water into the container.
• Allow the fennel seeds to soak in the water for at least 2-3 hours, or ideally overnight for 8-12 hours for a more potent infusion.
• Optionally, refrigerate the infused water for a refreshing chill.
• If desired, strain the water to remove the seeds before drinking.

How to Incorporate Fennel Water into Your Routine?

Start your day by drinking a glass of warm fennel water on an empty stomach to potentially support your metabolism, aid digestion, and help manage appetite. For a refreshing alternative, you can replace sugary drinks with fennel-infused water prepared the night before and refrigerated.

Carry a bottle of fennel water throughout the day to stay hydrated, and it may help curb cravings, complementing a healthy eating plan. Additionally, you can add fennel water to soups, stews, and sauces for extra flavour and health benefits.

Possible Side Effects and Important Considerations

While fennel water offers numerous potential health benefits, it is essential to be aware of the following possible side effects and interactions:

• Allergic reactions, such as rashes, itching, and swelling, especially in those with allergies to fennel or related plants (Apiaceae family, e.g., celery, carrot) [3].
• Digestive issues, including diarrhoea or stomach upset, may occur with excessive intake due to the high fibre and essential oil content.
• Hormonal considerations, as fennel contains phytoestrogens that may affect hormone-sensitive conditions like breast cancer. Individuals with these conditions should consult a physician before consumption [3].
• Interactions with certain medications, such as blood thinners (due to potential antiplatelet effects) and hormone therapies. Always check with your doctor if you are on any medication [3].
• Skin sensitivity in some individuals, particularly with direct contact with the essential oil.

Despite these potential drawbacks, most people can enjoy the benefits of fennel water when consumed in moderation (e.g., typically one to two glasses per day).

Fennel (saunf) water is a natural beverage that offers a wide range of potential health benefits, from aiding digestion and alleviating menstrual discomfort to supporting cardiovascular health and eye health. Incorporating this drink into your daily routine allows you to enjoy its traditional and evidence-supported properties while taking steps towards a healthier lifestyle.

However, it is crucial to consume fennel water in moderation and be mindful of any potential side effects or interactions with existing health conditions or medications. Consulting with a primary care physician or a certified dietitian can help you make an informed decision and maximise the benefits of this ancient remedy.

Expert Quote:

“Fennel water has a long history of use in traditional medicine due to its various health benefits. It can be considered as a gentle supplement to a balanced diet. However, it is important to keep in mind that it should not replace professional medical advice or be used as the primary treatment for chronic health issues, which need guidance from a qualified healthcare professional.”

– Dr. Boban Raju

Frequently Asked Questions (FAQs)

What happens if you drink fennel water daily?

Due to its antioxidant and potentially anti-inflammatory properties, drinking fennel water daily in moderate amounts (e.g., 1-2 glasses) may aid digestion, reduce minor bloating and gas, and contribute to weight and skin health as part of a healthy lifestyle.

Who should not drink fennel water?

Individuals with known allergies to the fennel plant, those with hormone-sensitive conditions (like certain cancers), pregnant or breastfeeding women, and those taking blood-thinning or hormone-replacement medications should consult their doctor before consuming fennel water regularly [3].

Is fennel water good for reducing belly fat?

Fennel water may support fat metabolism and reduce bloating. By potentially reducing appetite (as suggested by some studies) and boosting metabolism, it could indirectly help in reducing abdominal fat when combined with diet and exercise [1].

Can you drink saunf water daily?

Yes, you can drink saunf (fennel) water daily. Moderate consumption, such as up to 4 glasses a day, is generally considered safe for most healthy adults, but individuals with underlying health conditions should consult a healthcare professional.

Does fennel water help with weight reduction?

Fennel water can support weight reduction efforts by promoting healthy digestion, potentially increasing metabolism, reducing minor hunger pangs, and aiding in fluid elimination. However, it is not a magic bullet and must be combined with dietary changes and increased physical activity.

How long should you steep saunf water?

To prepare fennel water, soak 1-2 teaspoons of fennel seeds in water (cold or warm) for 10-15 minutes for a lighter flavour. For a more potent infusion, it is better to soak them overnight (8-12 hours) in cold or room-temperature water.

Can you drink saunf water without boiling it?

Yes, you can drink saunf water without boiling it. Simply soak the fennel seeds in cold or hot water for a few minutes or overnight, then consume the water. Soaking overnight in cold water (maceration) is the preferred method for optimal extraction of beneficial compounds without damaging heat-sensitive nutrients.

Which is better: Jeera water or fennel water?

Both jeera (cumin) and fennel waters have unique benefits, and neither is universally “better”. Fennel water is often preferred for digestive support, potential appetite control, and its mild estrogenic effects [2, 3]. Jeera water is often favored for its antioxidant content and traditional use in improving immunity and reducing inflammation.

The choice depends on individual health needs and taste preference. Consider your specific health goal when choosing.

References

[1] Zakernezhad, F., Barati, M., Sanadgol, N., Movahhedi, M., Majd, A., & Golab, F. (2021). The association between fennel extract, serum lipid profile, and leptin receptor expression. Basic and Clinical Neuroscience Journal, 12(6), 711–720. https://doi.org/10.32598/bcn.2021.998.2

[2] Divya, D. (2022). Effect of Fennel seed: On women health. International Journal of Advances in Nursing Management, 95–98. https://doi.org/10.52711/2454-2652.2022.00024

[3] Badgujar, S. B., Patel, V. V., & Bandivdekar, A. H. (2014). Foeniculum VulgareMill: A review of its botany, phytochemistry, pharmacology, contemporary Application, and Toxicology. BioMed Research International, 2014, 1–32. https://doi.org/10.1155/2014/842674

[4] Zahi, A., Driouech, M., Hakkou, Z., Mansouri, F., El Hajji, F., Ziyyat, A., Mekhfi, H., Bnouham, M., & Legssyer, A. (2025). Vasorelaxant effect of fennel seeds (Foeniculum vulgare Mill) extracts on rat mesenteric arteries: Assessment of phytochemical profiling and antioxidant potential. Fitoterapia, 181, 106359. https://doi.org/10.1016/j.fitote.2024.106359

[5] Barakat, H., Alkabeer, I. A., Aljutaily, T., Almujaydil, M. S., Algheshairy, R. M., Alhomaid, R. M., Almutairi, A. S., & Mohamed, A. (2022). Phenolics and Volatile Compounds of Fennel (Foeniculum vulgare) Seeds and Their Sprouts Prevent Oxidative DNA Damage and Ameliorates CCl4-Induced Hepatotoxicity and Oxidative Stress in Rats. Antioxidants, 11(12), 2318. https://doi.org/10.3390/antiox11122318

[6] El-Wakf, A. M., El-Sawi, M. R., El-Nigomy, H. M., El-Nashar, E. M., Al-Zahrani, N. S., Alqahtani, N. G., Aldahhan, R. A., & Eldken, Z. H. (2024). Fennel seeds extract prevents fructose-induced cardiac dysfunction in a rat model of metabolic syndrome via targeting abdominal obesity, hyperuricemia and NF-κβ inflammatory pathway. Tissue & Cell, 88, 102385. https://doi.org/10.1016/j.tice.2024.102385

[7] Nafees, S., Akhtar, J., & Kaur, J. (2022). Indian traditional medicinal plants in ophthalmic diseases. Avicenna Journal of Phytomedicine, 12(6), 566–575. https://doi.org/10.22038/AJP.2022.20345