Does Liquorice Give You Diarrhoea? Understanding the Digestive Effects

Liquorice, that distinctive black sweet with its polarizing flavor, has been enjoyed for centuries both as a confectionery and for its purported medicinal properties. But if you've ever indulged in a bag of liquorice allsorts or chewed on a liquorice stick only to experience an unexpected dash to the bathroom, you might be wondering if there's a connection. The relationship between liquorice and digestive health is complex and often misunderstood, leading many people to question whether this sweet treat could be the culprit behind their digestive discomfort.

The Science Behind Liquorice and Digestion

Liquorice contains a compound called glycyrrhizin, which gives the root its distinctive sweet flavor – about 50 times sweeter than sugar. This compound has been studied extensively for its effects on the human body, including its impact on our digestive system. When consumed in significant quantities, glycyrrhizin can affect the body's water and electrolyte balance, potentially leading to digestive changes.

Research suggests that glycyrrhizin can inhibit an enzyme called 11-beta-hydroxysteroid dehydrogenase, which normally prevents cortisol from binding to mineralocorticoid receptors. When this enzyme is inhibited, excess cortisol can stimulate these receptors, leading to increased sodium retention and potassium excretion. This imbalance can affect gut motility and water absorption in the intestines, potentially resulting in looser stools or diarrhoea in some individuals.

Glycyrrhizin: The Active Compound

Glycyrrhizin doesn't just affect electrolyte balance; it can also have direct effects on the intestinal lining. Some studies indicate that glycyrrhizin may increase intestinal permeability, which could trigger inflammatory responses in sensitive individuals. This inflammation can disrupt normal bowel function, potentially leading to symptoms like diarrhoea, bloating, or abdominal discomfort.

It's worth noting that not all liquorice products contain significant amounts of glycyrrhizin. Many modern confectioneries labeled as "liquorice" actually contain anise oil for flavoring rather than real liquorice extract. Additionally, some products are made with DGL (deglycyrrhizinated liquorice), which has had the glycyrrhizin removed, reducing the likelihood of digestive side effects.

Individual Sensitivity Factors

Digestive responses to liquorice vary widely among individuals. Some people can consume moderate amounts with no adverse effects, while others may experience digestive upset after just a small portion. This variability can be attributed to several factors, including genetic differences in enzyme activity, pre-existing digestive conditions, and overall gut microbiome health.

Those with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or other digestive disorders may be particularly sensitive to liquorice's effects. For these individuals, the compounds in liquorice may exacerbate existing gut inflammation or trigger changes in bowel habits more readily than in those with robust digestive health.

How Much Liquorice Is Too Much?

The FDA and many health authorities worldwide have issued warnings about consuming excessive amounts of liquorice. Generally, consuming more than 57 grams (2 ounces) of black liquorice daily for at least two weeks is considered potentially harmful for most adults. However, digestive symptoms like diarrhoea may occur with much smaller amounts in sensitive individuals.

The concentration of glycyrrhizin varies significantly between products. Traditional liquorice candy from Europe often contains higher levels than American varieties. Herbal teas, supplements, and some alcoholic beverages like certain types of beer and liqueurs may also contain liquorice extract, contributing to your overall intake without you realizing it.

Signs You've Had Too Much

Digestive symptoms aren't the only indication that you might be consuming too much liquorice. Other signs include headaches, fatigue, fluid retention, increased blood pressure, and in severe cases, abnormal heart rhythms. If you experience persistent diarrhoea or other concerning symptoms after consuming liquorice, it's advisable to discontinue use and consult a healthcare provider, especially if you have pre-existing health conditions.

For those who enjoy the flavor of liquorice but want to avoid potential digestive issues, alternatives like anise-flavored candies or DGL supplements might be worth considering. These provide similar flavor profiles without the same risk of digestive disturbances.

Liquorice in Traditional Medicine: Friend or Foe for Digestion?

Ironically, while some people experience digestive upset from liquorice, the root has been used in traditional medicine systems for thousands of years to treat various digestive ailments. In Traditional Chinese Medicine, liquorice root (known as gan cao) is considered a harmonizing ingredient that can soothe the digestive tract and reduce inflammation.

Modern research has found some evidence supporting these traditional uses. Studies suggest that certain compounds in liquorice may have anti-inflammatory, antispasmodic, and antimicrobial properties that could benefit digestive health when used appropriately. The key difference lies in how the liquorice is prepared and dosed – medicinal preparations often use specific extracts in controlled amounts, quite different from consuming liquorice sweets.

DGL: The Gut-Friendly Liquorice

Deglycyrrhizinated liquorice (DGL) has emerged as a popular digestive supplement that provides the potential benefits of liquorice without the side effects associated with glycyrrhizin. DGL supplements are often recommended for issues like acid reflux, stomach ulcers, and inflammatory bowel conditions. By removing the compound most likely to cause electrolyte imbalances and digestive disturbances, DGL offers a safer alternative for those seeking liquorice's potential therapeutic effects.

For those with sensitive digestive systems looking for gut-friendly supplements, options like Casa de Sante's low FODMAP certified digestive enzymes and probiotic & prebiotic formulations may be worth considering alongside or instead of liquorice-based remedies. These products are specifically designed to support digestive health without triggering symptoms in those with food sensitivities, offering a more targeted approach to managing digestive wellness.

Liquorice and IBS: A Complicated Relationship

For the millions of people living with Irritable Bowel Syndrome (IBS), the question of whether liquorice causes diarrhoea takes on particular significance. IBS is characterized by heightened gut sensitivity, and many sufferers find that certain foods can trigger symptoms like diarrhoea, constipation, bloating, and abdominal pain. Liquorice, with its active compounds that can affect gut motility and water balance, may be especially problematic for this population.

The FODMAP content of liquorice is another consideration for IBS sufferers. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation in the colon and subsequent IBS symptoms. While pure liquorice root isn't particularly high in FODMAPs, many commercial liquorice products contain added ingredients like wheat flour, high-fructose corn syrup, or sugar alcohols that are high in FODMAPs.

Low FODMAP Alternatives for Liquorice Lovers

If you're following a low FODMAP diet but still crave that distinctive liquorice flavor, there are ways to satisfy your taste buds without triggering symptoms. Anise-flavored teas or small amounts of star anise as a spice in cooking can provide similar flavor notes without the glycyrrhizin or FODMAPs that might cause digestive distress. For those missing the chewy texture of liquorice candy, focusing on gut-friendly nutrition can help manage overall digestive health while finding alternative treats.

Incorporating products like Casa de Sante's low FODMAP certified protein powders into smoothies with a drop of anise extract can create satisfying treats that won't compromise digestive comfort. Their personalized meal plans can also help navigate food choices while still enjoying flavorful meals, making the transition to a gut-friendly diet less about restriction and more about creative alternatives.

Practical Tips for Enjoying Liquorice Without Digestive Distress

If you love liquorice but have experienced digestive issues after consuming it, you don't necessarily need to eliminate it completely from your diet. With some mindful approaches, many people can find a balance that allows them to enjoy this distinctive flavor without uncomfortable consequences.

Moderation is Key

The simplest approach is to reduce your portion size. Instead of eating a whole bag of liquorice allsorts, limit yourself to one or two pieces. Pay attention to your body's signals and stop before reaching the amount that typically triggers symptoms. Spacing out your consumption can also help – having small amounts occasionally rather than daily may prevent the cumulative effects that lead to digestive disturbances.

Pairing liquorice with other foods can sometimes mitigate its effects on digestion. Consuming it with a meal rather than on an empty stomach may slow its processing in the digestive tract and reduce the likelihood of diarrhoea. Foods high in fiber can be particularly helpful in normalizing bowel function when consuming potentially triggering foods like liquorice.

Gut-Friendly Liquorice Tea Recipe

If you enjoy the flavor of liquorice but want to avoid the concentrated amounts found in candy, this gentle tea recipe might be a good alternative:

Soothing Fennel and Anise Tea

A comforting, liquorice-flavored tea that's gentle on sensitive digestive systems.

Ingredients:

• 1 teaspoon fennel seeds
• 1 star anise pod
• 1 small piece of fresh ginger, sliced (about 1/2 inch)
• 1 cinnamon stick (optional)
• 2 cups water
• Honey to taste (optional)

Instructions:

1. Lightly crush the fennel seeds and star anise pod to release their flavors.
2. In a small saucepan, combine all ingredients except honey.
3. Bring to a gentle boil, then reduce heat and simmer for 10 minutes.
4. Remove from heat, strain, and add honey if desired.
5. Sip slowly, especially when experiencing digestive discomfort.

Prep Time: 2 minutes
Cook Time: 10 minutes
Yield: 2 cups
Cuisine: Herbal remedy

When to Seek Medical Advice

While occasional digestive upset after consuming liquorice might not be cause for concern, persistent or severe symptoms warrant medical attention. If you experience prolonged diarrhoea (lasting more than two days), see blood in your stool, develop a fever, or become dehydrated, consult a healthcare provider promptly. These could indicate a more serious condition unrelated to liquorice consumption or an extreme reaction that requires medical management.

For those with chronic digestive conditions, working with a healthcare provider or dietitian specializing in digestive health can be invaluable. They can help determine whether liquorice is a trigger for your specific condition and suggest appropriate alternatives or complementary approaches, such as herbal supplements, digestive enzymes, or probiotics that might support overall gut health. Some individuals find that comprehensive approaches, like Casa de Sante's personalized meal plans combined with their gut-friendly supplements, provide the structure and support needed to manage digestive symptoms effectively while maintaining dietary enjoyment.

Understanding your body's unique response to foods like liquorice is an important part of managing digestive health. By paying attention to patterns, moderating consumption, and seeking appropriate guidance when needed, you can make informed choices that support both your digestive comfort and your enjoyment of the foods you love.