What is saunf (fennel seeds)?

Saunf and your health

Plain saunf has been part of the after-meal ritual in Indian homes and restaurants for generations, and many people find it refreshing after a big meal.

The thing to watch is the colourful, sugar-coated saunf in:

• restaurant bowls
• mukhwas packets

It adds sugar every time you dip in.

Adults are advised to keep free sugars, the sugars added to food, to no more than about 30g a day, and small extras like these quietly add up.

How to have saunf

Choose plain or lightly roasted saunf over sugar-coated mixes.

Easy ways to use it:

• Keep a small jar at the table to reach for instead of mithai after dinner.
• Add saunf to chai, chaas or a vegetable tadka for a gentle sweet note without any sugar.

If you're trying to cut down on sugar, swapping a sweet after-meal habit for plain saunf is an easy first step. Check labels on mukhwas packets, because sugar is often the first ingredient.