Star anise is one of those herbs that quietly earns a place in the kitchen and natural medicine cabinet. Best known for its distinctive star-shaped fruit and liquorice-like flavour, it has been used for centuries throughout Asia as both a culinary spice and a traditional remedy for digestive and respiratory complaints.
Although not as well known in Western herbal medicine as ginger, peppermint or chamomile, star anise has attracted growing scientific interest because of its antioxidant, antimicrobial and anti-inflammatory properties.
In this article, we’ll explore what star anise is, how it has been used traditionally, what modern research tells us about its potential benefits, and practical ways to incorporate it into everyday life.
What Is Star Anise?
Star anise (Illicium verum) is the dried fruit of an evergreen tree native to southern China and northern Vietnam. It’s used in the East as a remedy for colic and rheumatism, and in China for seasoning dishes, especially sweets. The Japanese plant the tree in their temples and on tombs, and use the pounded bark as incense.
The fruit develops into a distinctive eight-pointed star shape, with each segment containing a single seed. Each star-shaped fruit typically contains 6-10 seeds, which are harvested and dried to yield the spice known as star anise.
Its sweet, warming aroma comes primarily from a naturally occurring compound called anethole, which is also found in anise seed and fennel. Although the flavour is similar, star anise and anise seed come from completely different plants.
For centuries, star anise has been an important ingredient in Traditional Chinese Medicine and Asian cuisine. Today it remains a key component of Chinese five-spice powder, Vietnamese pho, mulled drinks and many traditional herbal preparations.
Despite their similar names and flavours, star anise and anise come from different plants and families, leading to distinct culinary uses and flavour intensities. Anise (Pimpinella anisum) is a member of the parsley family (Apiaceae), while star anise (Illicium verum) belongs to the magnolia family (Magnoliaceae). Star anise has a stronger taste and is often used in Asian cuisine, whereas anise is commonly found in Mediterranean dishes.
Traditional Uses of Star Anise
Historically, star anise has been used to support:
- Digestion and relief of bloating [1]
- Excess gas and indigestion
- Nausea and stomach discomfort
- Coughs and respiratory congestion
- General warming and circulation
- Freshening the breath after meals
Traditional Chinese Medicine (TCM) regards star anise as a warming herb that helps disperse cold and support healthy digestive function. It is also used to harmonise the flow of Qi (vital energy) for overall health and wellbeing.
The traditional TCM prescribing is based on the herb’s energetic qualities: it is considered a warming and drying agent, making it unsuitable for individuals with signs of internal heat or inflammation.
Many cultures also use star anise as a comforting tea during winter months or when recovering from seasonal respiratory illnesses.
Key Active Compounds
The medicinal properties of star anise are attributed to a range of naturally occurring plant compounds.
Anethole
Anethole is the primary constituent responsible for star anise’s characteristic liquorice-like aroma and flavour. Research suggests anethole may contribute to antimicrobial, antioxidant and anti-inflammatory effects against a range of pathogenic bacteria and fungi, supporting its traditional use as a natural preservative and topical disinfectant
Shikimic Acid
Star anise is one of the richest natural sources of shikimic acid, a natural compound that has significant biological properties such as anti-bacterial and antiviral activity. [2]
The herb became internationally known during influenza outbreaks because it is one of the richest commercial sources of shikimic acid, a key starting material used in the manufacture of Tamiflu.
While this does not mean star anise acts like Tamiflu, it highlights the unique chemistry of this traditional spice.
Polyphenols and Flavonoids
Like many herbs and spices, star anise contains antioxidant compounds that help protect cells from oxidative stress, helping to neutralise free radicals and support cellular health and immune function.
Essential Oils
Star anise contains a range of aromatic oils including limonene and linalool, which contribute to both its flavour and biological activity.
Terpenes
Including limonene and linalool, supporting the essential oil’s antimicrobial activity.
The synergistic interactions in whole-plant preparations often demonstrate broader activity than isolated constituents alone.
Star Anise Benefits
1. Digestive Support
Digestive support is perhaps the best-established traditional use of star anise.
Star anise belongs to a group of herbs known as carminatives, which help ease digestive discomfort and reduce excess gas. Traditionally it has been used to relieve:
- Bloating
- Flatulence
- Mild indigestion
- Post-meal discomfort
- Abdominal cramping
- It can also be chewed in small quantities after each meal as a breath refresher
Many people find a cup of star anise tea after a heavy meal soothing and settling.
Although human clinical trials are limited, star anise has traditionally been classified as a carminative herb. Carminatives are herbs that help reduce gas, ease abdominal discomfort and support healthy digestive function. Its traditional use for bloating, indigestion and digestive cramping has been documented across both TCM and Western herbal tradition.
Other effective digestive teas include dandelion root [3]and thyme.
Practitioner Notes
Clinical observations from practice and personal use
Carminative herbs help improve circulation and warmth within the digestive tract. In clinical practice, individuals with sluggish digestion often describe a sensation of heaviness, bloating, excessive rumbling, or a “cold” feeling in the stomach after eating. Traditional warming herbs such as star anise, ginger, fennel, and cardamom may help promote digestive comfort by supporting healthy circulation, easing intestinal spasm, and reducing excess gas.
2. Antioxidant Activity
Star anise contains numerous antioxidant compounds including flavonoids and polyphenols.
Antioxidants help neutralise free radicals, unstable molecules that contribute to oxidative stress and cellular damage.
While no single herb is a magic bullet, regularly including antioxidant-rich herbs and spices in the diet may contribute to long-term health and healthy ageing.
3. Antimicrobial Properties
Laboratory studies have demonstrated antibacterial and antifungal activity from star anise extracts and essential oils.
Laboratory studies have demonstrated activity against a range of bacteria, fungi and yeasts. Research by Minakshi et al. found that star anise extracts exhibited antimicrobial effects against several common microbial species [5], supporting its long-standing traditional use in food preservation and herbal medicine.
More recently, researchers observed that star anise extracts could inhibit bacterial biofilm formation [6], a process that allows microbes to adhere to surfaces and resist environmental stress.
More human research is needed before specific therapeutic recommendations can be made.
Practitioner Notes
Clinical observations from practice and personal use
Star anise can be chewed in small quantities after each meal to promote better digestion, less bloating or discomfort, and as a breath refresher.
4. Respiratory Support
Star anise has a long history of use for sore throat, coughs, colds and respiratory congestion. [7]
Traditionally it has been included in warming teas and herbal preparations intended to support comfort during seasonal respiratory infections. Star anise benefits also include winter immune support together with other herbs such as elderberry [8], garlic and echinacea.
Modern scientific interest in star anise’s respiratory applications stems partly from its high concentration of shikimic acid, a natural compound used in the commercial manufacture of the antiviral medication oseltamivir (Tamiflu). While drinking star anise tea does not provide the same effects as the medication itself, this connection highlights the unique chemistry of the plant.
Its aromatic oils may help promote a sense of easier breathing and comfort, particularly when combined with herbs such as ginger, cinnamon or thyme [9].
Practitioner Notes
Clinical observations from practice and personal use
I rarely use star anise as a standalone medicinal herb. Instead, I find it works best as a supporting herb alongside ginger, cinnamon, fennel or cardamom in warming digestive and winter wellness formulas.
5. Potential Anti-Inflammatory Effects
Emerging laboratory and animal studies suggest that compounds within star anise, particularly anethole, have demonstrated the ability to influence inflammatory pathways and oxidative stress under experimental conditions. Although human studies remain limited, this may help explain some of its traditional uses for discomfort and irritation.
Star anise is also reported to have a calming and sleep supporting effect when used as tea in the evening. [10]
In my own experience, star anise tea can be surprisingly helpful for occasional tension-type headaches. While this use has not been well studied in clinical trials, it may relate to the herb’s anti-inflammatory and relaxing properties. As always, persistent or severe headaches should be properly assessed by a healthcare professional.
Culinary Uses
One of the greatest strengths of star anise is that it functions equally well as a food and a herb.
Star anise has a potent, aromatic flavour reminiscent of licorice, with undertones of sweet and spicy notes. It is used whole or ground in both sweet and savory dishes. It pairs particularly well with:
- Meats: beef, pork, duck
- Root vegetables: pumpkin and sweet potato
- Fruits: pears, apples, citrus fruits
- Spices: cinnamon, cloves, ginger
Popular uses include:
- Chinese five-spice powder and garam masala
- Vietnamese pho
- Curries, stews, soups and broths A good way to take star anise sit is to put the whole pod in the soup or stew.
- Herbal teas – sample carminative/ digestive tea combinations: star anise, fennel and caraway; star anise, cardamom and thyme; star anise and mint. Other suggested tea include aronia, hibiscus and dandelion. [11]
- Fruit compotes
- Slow-cooked dishes
- Mulled wine and cider
- Baked desserts – included in spice blends for cakes and cookies
- Used to improve flavour of bad-tasting combination
The herb is a useful addition to your kitchen herbs and spices dispensary as an ingredient that supports microbiome diversity. [12]
Importantly, a little goes a long way. One or two whole stars are often enough to flavour an entire pot of soup or stew.
How to Choose and Store Star Anise
When purchasing star anise, look for:
- Whole, intact stars
- A rich reddish-brown colour
- Strong, fresh aroma
- Minimal breakage
Store in an airtight container away from heat, moisture and direct sunlight.
Whole star anise retains its flavour significantly longer than ground powder and can often remain aromatic for up to 12 months when stored properly.
Two Simple Ways to Use Star Anise
Warming Digestive Tea
Ingredients
- 1-3 whole star anise pods
- 1cm fresh ginger, grated
- 250 ml hot water
- Optional: honey and lemon
Method
- Place star anise and ginger in a mug
- Pour over freshly boiled water
- Cover and steep for 10 minutes
- Strain and enjoy
This tea is particularly soothing after meals or during colder months.
Poached Pears with Star Anise
Ingredients
- 4 ripe pears, peeled and halved
- 2 whole star anise pods
- 1 cinnamon stick
- 2 cups water
- 1 tablespoon honey
Method
- Place all ingredients in a saucepan
- Simmer gently for 20-25 minutes
- Remove spices before serving
- Serve warm with organic natural or Greek yoghurt or on their own
Safety and Precautions
Star anise is generally considered safe when used in normal culinary amounts. However, several precautions are important.
Use Only Chinese Star Anise (Illicium verum)
The most significant contraindication involves the potential for adulteration with Japanese star anise (Illicium anisatum) that closely resembles Chinese star anise but contains toxic compounds and should never be consumed.
Always purchase star anise from reputable suppliers to exclude contamination risk.
Pregnancy and Breastfeeding
Due to limited safety data, medicinal use during pregnancy and breastfeeding is generally not recommended without professional guidance. This is mostly due to its potent essential oil content that may stimulate uterine contractions if used in large doses.
Infants and Young Children
Star anise tea should not be given to infants. Cases of serious adverse reactions have been reported, particularly where contamination with Japanese star anise may have occurred.
Medication Interactions
Individuals taking blood-thinning medications, diabetes medications or hormone-sensitive treatments should consult their healthcare practitioner before using concentrated star anise preparations.
Essential Oil Use
Star anise essential oil is highly concentrated and should only be used according to professional guidance.
Allergies
Individuals with allergies to plants in the Apiaceae family (anise seed, fennel, celery) may experience cross-reactivity. Discontinue use if any allergic symptoms develop.
Practitioner Notes
Clinical observations from practice and personal use
- May be particularly useful as a warming digestive tea after heavy meals.
- Often combines well with ginger, cinnamon and fennel for bloating, sluggish digestion and winter digestive discomfort.
- Some individuals report a calming effect when used in evening herbal teas.
- In my experience, star anise tea may occasionally help ease tension-type headaches, although this use has not been well studied in clinical trials.
- Whole pods generally provide a smoother flavour profile than powdered star anise.
Note: These observations are based on traditional use and practitioner experience and should not be interpreted as proven therapeutic claims.
Key Takeaways
Star anise is a traditional culinary and medicinal spice with promising digestive, antimicrobial and antioxidant properties, rather than a miracle herb.
- Star anise is a traditional culinary spice with a long history of medicinal use
- It is particularly valued for digestive and respiratory support
- It contains antioxidant, antimicrobial and potentially anti-inflammatory compounds
- Star anise is a rich natural source of shikimic acid, used in the manufacture of Tamiflu
- It is easy to incorporate into teas, soups, stews and desserts
- Only Chinese star anise (Illicium verum) should be consumed
- While promising, many of the herb’s traditional uses still require further human research
- Used wisely, star anise benefits and uses add both flavour and traditional herbal wisdom to everyday life
I trust you found this article both informative and practical, and that it has encouraged you to add star anise herb to your home dispensary.
References
- PubChem: Shikimic acid [13]
- Food Research International: Polyphenols contents and antioxidant capacity of 68 Chinese herbals suitable for medical or food uses [4] (2008)
- Phytotherapy Research: Antimicrobial properties of star anise (Illicium verum Hook f) [5] (2002)
- Journal of Food Science: Evaluation of Antioxidant Effects and Sensory Attributes of Chinese 5-Spice Ingredients in Cooked Ground Beef [14]
- Journal of Food Protection: Star Anise (Illicit verum) as quorum sensing and biofilm formation inhibitor on food borne bacteria: Study in milk [6] (2017)
- Phytotherapy Research: Star anise (Illicium verum): Chemical compounds, antiviral properties and clinical relevance [15] (2020)
Relevant posts
- Gut health and digestion guide [16]
- IBS and bloating symptoms [17]
- Sleep, nutrition and gut health [18]
- Healthy and simple recipes [19]
Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your health regimen, particularly if you are taking prescription or over-the-counter medications or have a medical condition.
Bio: Joanna Sochan is a Wholistic Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has over 15 years of clinical experience working with complex health presentations, with a focus on gut health, food sensitivities, hormone balance (including menopause), metabolic health, weight regulation, and senior health. She works with clients Australia-wide and online, and also develops therapeutic programs, eCourses, and educational resources designed to support long-term, sustainable wellbeing. View full bio [20].