Licorice and IBS: Benefits, Risks, and What Research Shows

Understanding Licorice and Its Traditional Uses

Licorice (Glycyrrhiza glabra) has been used for thousands of years as both a flavoring agent and medicinal herb. Its distinctive sweet flavor—about 50 times sweeter than sugar—comes from glycyrrhizin, the main active compound in licorice root. Beyond its culinary applications, licorice has a rich history in traditional medicine systems across cultures, from ancient Egypt to traditional Chinese medicine.

Historically, licorice root has been used to soothe digestive complaints, reduce inflammation, and treat respiratory conditions. The root contains numerous bioactive compounds including flavonoids, isoflavones, and chalcones that contribute to its therapeutic properties. These compounds have demonstrated anti-inflammatory, antimicrobial, and antioxidant effects in various studies, making licorice a subject of interest for researchers exploring natural remedies for gastrointestinal disorders.

The Different Forms of Licorice

When discussing licorice, it's important to distinguish between the various forms available. True licorice comes from the root of the Glycyrrhiza glabra plant, but many commercial "licorice" candies actually contain little to no real licorice, instead using anise oil for flavoring. For medicinal purposes, licorice is available as dried root, powder, liquid extracts, capsules, and DGL (deglycyrrhizinated licorice)—a modified form with the glycyrrhizin removed to reduce potential side effects while maintaining digestive benefits.

DGL has become particularly popular for digestive issues because it eliminates most of the compounds responsible for licorice's potential adverse effects while preserving many of its gastrointestinal benefits. This makes it a potentially safer option for people with irritable bowel syndrome (IBS) who are looking to explore natural remedies without risking unwanted side effects.

The Connection Between Licorice and Digestive Health

Licorice root contains compounds that may help protect the digestive tract by increasing mucus production, which forms a protective barrier in the stomach and intestines. This mucus coating can help shield the digestive tract from acid and other potentially irritating substances, potentially reducing inflammation and discomfort.

Additionally, licorice has demonstrated antispasmodic properties, which may help reduce intestinal cramping—a common and distressing symptom for many IBS sufferers. Some research suggests that licorice may also have prebiotic effects, potentially supporting the growth of beneficial gut bacteria that play a crucial role in digestive health and immune function.

How Licorice May Affect IBS Symptoms

For people with IBS, licorice's potential benefits center around its anti-inflammatory and soothing properties. IBS often involves inflammation of the intestinal lining, and licorice compounds may help reduce this inflammation. The herb's antispasmodic effects could potentially help with the abdominal cramping and pain that characterize many IBS cases.

Some IBS patients report that licorice, particularly in the DGL form, helps reduce symptoms like bloating, gas, and irregular bowel movements. However, individual responses vary significantly, and what works for one person may not work for another—a common challenge in treating the complex and highly individualized condition that is IBS.

Scientific Evidence for Licorice in IBS Management

While traditional use and anecdotal evidence suggest potential benefits, the scientific research specifically on licorice for IBS remains limited. Most studies have focused on licorice's effects on related conditions like acid reflux, peptic ulcers, and general inflammation rather than IBS specifically. A few small studies have shown promising results for DGL in managing dyspepsia (indigestion) and gastroesophageal reflux disease (GERD), conditions that sometimes overlap with IBS.

One study published in the Journal of Alternative and Complementary Medicine found that a combination of herbs including licorice helped improve overall symptoms in patients with functional dyspepsia. However, well-designed clinical trials specifically examining licorice's effects on IBS symptoms are still needed before definitive conclusions can be drawn about its efficacy.

Potential Benefits of Licorice for IBS Sufferers

For those struggling with IBS, licorice—particularly DGL—may offer several potential benefits. Its anti-inflammatory properties could help reduce the intestinal inflammation that contributes to IBS symptoms. By promoting mucus production in the digestive tract, licorice may also help protect the intestinal lining from irritation, potentially reducing pain and discomfort.

Some IBS patients find that licorice helps normalize bowel movements, whether they tend toward diarrhea or constipation. This normalizing effect might be related to licorice's ability to modulate intestinal contractions and reduce inflammation. Additionally, licorice may help reduce stress-related digestive symptoms, as some research suggests it has mild adaptogenic properties that help the body respond to stress—a known trigger for many IBS flare-ups.

Licorice for Specific IBS Subtypes

IBS manifests differently among individuals and is typically categorized into subtypes: IBS-D (diarrhea-predominant), IBS-C (constipation-predominant), and IBS-M (mixed type). Some evidence suggests that licorice may be more beneficial for certain subtypes than others. For instance, its anti-inflammatory and soothing properties might be particularly helpful for IBS-D patients, while its gentle laxative effect could potentially benefit those with IBS-C.

For those with IBS-C, combining licorice with other natural approaches might be beneficial. Many find success with a comprehensive approach that includes dietary modifications, stress management, and carefully selected supplements. For example, some IBS patients report positive results when incorporating gut-friendly supplements like Casa de Sante's herbal laxative formula alongside other digestive supports in their management plan. This formula is specifically designed to be low FODMAP certified and gentle on sensitive digestive systems.

Risks and Side Effects of Licorice for IBS Patients

Despite its potential benefits, licorice—particularly in its natural, glycyrrhizin-containing form—comes with significant risks that IBS patients should carefully consider. Regular consumption of glycyrrhizin can lead to a condition called pseudoaldosteronism, which causes potassium depletion and sodium retention. This can result in serious side effects including high blood pressure, edema (water retention), headaches, and in severe cases, heart problems or muscle weakness.

These risks are primarily associated with glycyrrhizin, which is why many medical professionals recommend DGL instead of regular licorice for digestive issues. DGL has had the glycyrrhizin removed, significantly reducing these risks while maintaining many of the digestive benefits. However, even DGL should be used with caution and preferably under healthcare supervision, especially for those with existing health conditions.

Who Should Avoid Licorice

Several groups should be particularly cautious about using licorice, even in the DGL form. Pregnant women should avoid licorice as it may increase the risk of preterm labor and might affect fetal development. People with hypertension, heart disease, kidney disease, or liver conditions should also avoid regular licorice due to its effects on fluid balance and blood pressure.

Additionally, licorice can interact with certain medications, including blood pressure medications, diuretics, corticosteroids, and some medications metabolized by the liver. If you're taking any medications, it's essential to consult with a healthcare provider before adding licorice to your regimen. This is especially important for IBS patients who may already be taking medications to manage their condition.

How to Safely Incorporate Licorice into an IBS Management Plan

If you're interested in trying licorice for IBS symptoms, there are several approaches to consider. First and foremost, consult with a healthcare provider familiar with both IBS and herbal remedies. They can help you determine if licorice is appropriate for your specific situation and advise on potential interactions with any medications you're taking.

For most IBS patients, DGL is the safest form of licorice to try. It's typically available as chewable tablets, capsules, or powder. The standard recommendation is to take DGL about 20 minutes before meals for maximum benefit to the digestive tract. Start with a low dose and gradually increase as tolerated, while monitoring for any changes in symptoms or side effects.

Complementary Approaches to Managing IBS

Licorice or DGL should be considered just one potential component of a comprehensive IBS management strategy. Dietary modifications, particularly identifying and avoiding trigger foods, remain the cornerstone of IBS management for many patients. The low FODMAP diet has shown significant success for many IBS sufferers, helping to identify specific carbohydrates that may trigger symptoms.

Alongside dietary changes, stress management techniques such as mindfulness meditation, yoga, or cognitive behavioral therapy can help reduce the frequency and severity of IBS flare-ups. Regular physical activity has also been shown to improve IBS symptoms for many patients. For nutritional support, products like Casa de Sante's low FODMAP certified protein powders can be valuable for IBS patients who struggle to meet their nutritional needs due to dietary restrictions. These specially formulated supplements are designed to provide essential nutrients without triggering digestive distress.

A Simple Licorice Tea Recipe for IBS

Soothing Licorice-Ginger Digestive Tea

A gentle, warming tea that combines the digestive benefits of licorice root with ginger's anti-nausea and anti-inflammatory properties.

Ingredients:

• 1 teaspoon DGL licorice root (or 1/2 teaspoon regular licorice root if tolerated)
• 1/2 teaspoon fresh grated ginger
• 1 small piece of lemon peel (optional)
• 1 cup water
• 1/2 teaspoon honey (optional, for sweetness)

Instructions:

1. Bring water to a simmer in a small saucepan.
2. Add licorice root, ginger, and lemon peel if using.
3. Reduce heat to low and simmer gently for 5-10 minutes.
4. Strain the tea into a mug.
5. Add honey if desired, once the tea has cooled slightly.
6. Sip slowly, ideally 20-30 minutes before a meal.

Prep Time: 2 minutes

Cook Time: 10 minutes

Yield: 1 serving

Cuisine: Herbal remedy

Conclusion: Is Licorice Right for Your IBS?

Licorice, especially in its DGL form, shows promise as a complementary approach for some IBS sufferers. Its anti-inflammatory, soothing, and antispasmodic properties address several mechanisms that contribute to IBS symptoms. However, the research specifically on licorice for IBS remains limited, and individual responses vary considerably.

As with any supplement or natural remedy, it's important to approach licorice with realistic expectations and appropriate caution. What works wonderfully for one person may have no effect—or even adverse effects—for another. The complex, multifactorial nature of IBS means that most patients benefit from a personalized, comprehensive approach rather than relying on any single intervention.

If you're considering licorice for IBS symptoms, start with DGL, begin with a low dose, and monitor your response carefully. Work with healthcare providers who understand both conventional and complementary approaches to IBS management, and remember that finding the right combination of strategies for your unique situation often requires patience and persistence. For many, the journey to managing IBS effectively involves not just addressing symptoms but also identifying root causes and making sustainable lifestyle changes that support overall digestive health and wellbeing.