Does Liquorice Cause Diarrhoea? Understanding the Digestive Effects

Liquorice, with its distinctive sweet flavor, has been enjoyed worldwide for centuries in various forms—from confectionery treats to herbal teas and medicinal remedies. While many people savor this root-derived substance without issues, others report digestive discomfort after consumption, particularly diarrhoea. This relationship between liquorice and digestive health deserves closer examination, especially for those with sensitive digestive systems or existing gastrointestinal conditions.

The Science Behind Liquorice and Its Components

Liquorice (or licorice in American English) comes from the root of the Glycyrrhiza glabra plant. Its primary active compound is glycyrrhizin, which gives liquorice its characteristic sweetness—estimated to be 30-50 times sweeter than sucrose. Beyond its flavor profile, glycyrrhizin has demonstrated anti-inflammatory, antiviral, and antimicrobial properties that have made liquorice valuable in traditional medicine across cultures.

However, the same compounds that provide these potential benefits can also affect the digestive system in ways that might lead to diarrhoea and other gastrointestinal symptoms in some individuals. Understanding these mechanisms requires looking at how liquorice interacts with our digestive processes at a physiological level.

Glycyrrhizin and Its Effects on the Body

Glycyrrhizin's most documented effect is its impact on the body's cortisol levels. It inhibits the enzyme 11-beta-hydroxysteroid dehydrogenase, which normally converts cortisol to its inactive form, cortisone. This inhibition leads to increased cortisol activity, which can affect sodium and potassium balance in the body—a process that may contribute to digestive disturbances.

More directly relevant to digestive function, glycyrrhizin has been shown to influence intestinal motility and water absorption in the colon. Research suggests it may stimulate the intestines to move more quickly (increased peristalsis) while simultaneously affecting how water is absorbed or secreted in the gut—both factors that could potentially lead to looser stools or diarrhoea.

Other Compounds in Liquorice

Beyond glycyrrhizin, liquorice contains flavonoids, isoflavones, chalcones, and various polysaccharides. Some of these compounds have laxative properties or may act as mild irritants to the digestive tract. Additionally, commercial liquorice products often contain other ingredients like sugar alcohols (sorbitol, mannitol) that are known to cause digestive issues in sensitive individuals, further complicating the picture.

How Liquorice May Trigger Diarrhoea

The relationship between liquorice consumption and diarrhoea isn't straightforward and varies significantly between individuals. Several mechanisms may explain why some people experience digestive upset after consuming liquorice products.

Altered Intestinal Motility

One of the primary ways liquorice might cause diarrhoea is by increasing intestinal motility—essentially speeding up how quickly food moves through your digestive tract. When food passes too quickly through the intestines, there's less time for water absorption, resulting in looser stools. glycyrrhizin and other compounds in liquorice have been shown to stimulate the muscles of the intestinal wall, potentially accelerating transit time.

This effect may be particularly pronounced in people who already have sensitive digestive systems or conditions like irritable bowel syndrome (IBS), where gut motility is often already dysregulated. For these individuals, even small amounts of liquorice might be enough to trigger an episode of diarrhoea.

Electrolyte Imbalances

Glycyrrhizin's effect on cortisol metabolism can lead to sodium retention and potassium loss—a condition known as pseudoaldosteronism. This electrolyte imbalance can disrupt normal fluid balance in the intestines, potentially contributing to diarrhoea. The body may attempt to correct these imbalances by drawing more water into the intestinal lumen, resulting in looser stools.

Prebiotic Effects and Gut Microbiome Changes

Some components in liquorice may act as prebiotics, feeding certain bacteria in your gut. While this can be beneficial in appropriate amounts, sudden increases in prebiotic consumption can cause gas, bloating, and diarrhoea as your gut microbiome adjusts. The polysaccharides in liquorice might selectively promote the growth of certain bacterial populations, temporarily disrupting your gut's microbial balance.

For those interested in supporting gut health in a more controlled way, specially formulated supplements like Casa de Sante's low FODMAP certified prebiotic and probiotic blends offer a gentler approach. These products are specifically designed to support digestive health without triggering the uncomfortable symptoms that can sometimes accompany natural sources of prebiotics like liquorice.

Individual Factors Affecting Liquorice Tolerance

Not everyone who consumes liquorice will experience diarrhoea or other digestive symptoms. Several factors influence how your body responds to this distinctive root.

Existing Digestive Conditions

People with pre-existing digestive conditions are generally more likely to experience adverse effects from liquorice consumption. Those with IBS, inflammatory bowel disease (IBD), or functional gastrointestinal disorders may find that liquorice exacerbates their symptoms. The increased gut sensitivity characteristic of these conditions makes these individuals more responsive to the compounds in liquorice that affect intestinal function.

Similarly, those with GERD (gastroesophageal reflux disease) or chronic acid reflux might find that liquorice worsens their symptoms, as some studies suggest glycyrrhizin can relax the lower esophageal sphincter, potentially increasing reflux episodes that can cascade into broader digestive disturbances.

Dosage and Frequency

The amount and frequency of liquorice consumption play significant roles in determining whether digestive symptoms occur. Occasional, moderate consumption may not cause issues for most people, while regular or high-dose consumption increases the likelihood of experiencing diarrhoea and other side effects.

Most health authorities suggest limiting glycyrrhizin intake to no more than 100 mg per day (approximately 60-70 grams of liquorice candy). Exceeding this amount, especially over extended periods, significantly increases the risk of digestive disturbances along with other more serious side effects like hypertension and hypokalemia.

Form of Liquorice Consumed

The form in which you consume liquorice also matters. DGL (deglycyrrhizinated licorice) has had the glycyrrhizin removed and typically causes fewer side effects. Conversely, concentrated liquorice extracts or supplements may contain higher levels of active compounds and are more likely to cause digestive upset. Traditional black liquorice candy often contains significant amounts of glycyrrhizin, while many modern "liquorice" candies actually use anise oil for flavoring and contain little or no actual liquorice.

Managing Liquorice-Induced Digestive Issues

If you enjoy liquorice but find it causes digestive discomfort, several strategies may help you continue to enjoy it in moderation without the uncomfortable side effects.

Moderation and Timing

The simplest approach is to reduce your consumption and be mindful of timing. Small amounts of liquorice, consumed occasionally rather than daily, are less likely to trigger diarrhoea. Some people find that consuming liquorice with meals rather than on an empty stomach helps minimize digestive disturbances by slowing the release of its active compounds into the digestive system.

Pay attention to your body's signals and establish your personal threshold. You might find that a small piece of liquorice candy is fine, but a cup of strong liquorice tea pushes you over the edge into digestive discomfort territory.

Digestive Support Supplements

For those who experience digestive sensitivity not just to liquorice but to various foods, digestive enzyme supplements may offer some relief. These supplements provide additional enzymes that help break down food components that might otherwise cause digestive distress. Casa de Sante's digestive enzyme formulations are specifically designed for sensitive stomachs and are certified low FODMAP, making them suitable for those with various digestive sensitivities.

Taking a digestive enzyme supplement before consuming liquorice or other potentially triggering foods may help reduce the likelihood of experiencing diarrhoea or other digestive symptoms. However, it's always best to consult with a healthcare provider before starting any new supplement regimen.

Liquorice Alternatives for Sensitive Individuals

If you find that even small amounts of liquorice trigger digestive issues, consider alternatives that provide similar flavor profiles without the problematic compounds. Anise, fennel, and star anise all offer liquorice-like flavors without containing glycyrrhizin. Many commercial "liquorice" products actually use these alternatives already.

For those who use liquorice for its potential health benefits rather than its flavor, working with a healthcare provider to find suitable alternatives is advisable. Various herbs with anti-inflammatory properties might serve as appropriate substitutes depending on your specific health goals.

A Gut-Friendly Liquorice Tea Alternative Recipe

Soothing Fennel and Ginger Infusion

For those who love the flavor profile of liquorice but need to avoid it due to digestive sensitivity, this gentle tea provides similar aromatic notes without the problematic compounds.

Ingredients:

• 1 teaspoon fennel seeds
• 1/2 teaspoon fresh grated ginger
• 1 small star anise pod
• 1 cinnamon stick
• 1 teaspoon honey (optional)
• 2 cups filtered water

Instructions:

1. Bring water to a gentle boil in a small saucepan.
2. Add fennel seeds, grated ginger, star anise, and cinnamon stick.
3. Reduce heat and simmer for 5-7 minutes.
4. Remove from heat and let steep for an additional 3 minutes.
5. Strain into a mug and add honey if desired.
6. Sip slowly, especially when experiencing digestive discomfort.

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

Conclusion: Finding Your Liquorice Balance

The relationship between liquorice and diarrhoea is complex and highly individual. While the glycyrrhizin and other compounds in liquorice can indeed trigger digestive upset including diarrhoea in some people, many factors influence this response, including existing digestive conditions, consumption patterns, and the form of liquorice consumed.

If you enjoy liquorice but find it causes digestive discomfort, experimenting with smaller amounts, different forms (like DGL), or supporting your digestion with appropriate supplements may help you find a balance that works for your body. For those with persistent digestive issues, working with a healthcare provider to develop a personalized approach to diet and supplementation is always recommended.

Remember that digestive health is highly individual, and what works for one person may not work for another. Listening to your body's signals and adjusting your consumption accordingly remains the best strategy for enjoying liquorice—or any food—without uncomfortable consequences. For those with particularly sensitive digestive systems, comprehensive approaches like Casa de Sante's personalized meal plans can provide structured guidance for maintaining digestive comfort while still enjoying a varied and flavorful diet.