Fennel and ginger have both been used for centuries specifically to settle a bloated stomach, long before anyone called it a wellness trend. Simmering sliced fennel bulb and fresh ginger together pulls out their most digestion-friendly compounds and leaves you with a warm, faintly sweet sipping broth. Keep a jar of this in the fridge for the evenings your stomach feels tight after dinner.
Ingredients
- 1 fennel bulb, roughly chopped (fronds reserved)
- 2 tbsp fresh ginger, sliced
- 4 cups water
- 1 tsp fennel seeds
- Pinch of sea salt
- Squeeze of lemon juice, to serve
Instructions
- Combine chopped fennel bulb, ginger, fennel seeds, and water in a saucepan.
- Bring to a boil, then reduce heat and simmer gently for 20 minutes.
- Strain the broth, pressing on the solids to extract as much liquid as possible. Discard solids or reserve for a puree.
- Season with a pinch of salt, add a squeeze of lemon, and sip warm. Garnish with reserved fennel fronds.
Nutrition Facts (per serving)
| Calories | 20 |
| Total fat | 0g |
| Total carbohydrates | 5g |
| Dietary fiber | 1g |
| Protein | 1g |
| Sodium | 45mg |
Why This Is Good for Your Gut
Fennel contains anethole and other volatile oils shown to relax intestinal smooth muscle, which helps trapped gas move through rather than causing cramping pressure. Ginger's gingerols speed gastric emptying, and because this broth uses no onion or garlic and only a modest portion of fennel, it stays comfortably within low-FODMAP limits.
Sip it slowly rather than gulping, since the warmth itself helps relax a tense stomach. For another warm, settling sipper, try the Peppermint Ginger Iced Tea or a bowl of Papaya Mint Digestive Bowl.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
