Is Licorice Good for Heartburn? Benefits and Risks Explained

Heartburn affects millions of people worldwide, causing that uncomfortable burning sensation in the chest that can disrupt daily life. While conventional medications like antacids and proton pump inhibitors are common treatments, many individuals seek natural alternatives. Licorice root, particularly in its deglycyrrhizinated form (DGL), has gained attention as a potential remedy. But does it actually work, and is it safe? Let's explore the science behind licorice for heartburn relief and understand both its potential benefits and risks.

Understanding Heartburn and Acid Reflux

Heartburn occurs when stomach acid flows back up into the esophagus, causing irritation and that characteristic burning sensation behind the breastbone. Despite its name, heartburn has nothing to do with the heart—it's a digestive issue, often classified as a symptom of gastroesophageal reflux disease (GERD) when it occurs frequently.

The lower esophageal sphincter (LES), a ring of muscle between the esophagus and stomach, normally prevents acid reflux. When this sphincter weakens or relaxes inappropriately, stomach contents can flow upward, leading to heartburn. Common triggers include spicy foods, citrus, tomatoes, chocolate, caffeine, alcohol, and large meals, especially when consumed close to bedtime.

The Impact of Chronic Heartburn

While occasional heartburn is common and typically not serious, chronic acid reflux can lead to complications. Over time, stomach acid can damage the esophageal lining, potentially leading to inflammation (esophagitis), narrowing of the esophagus (strictures), or even Barrett's esophagus—a condition that increases the risk of esophageal cancer. This is why finding effective management strategies is crucial for those who suffer regularly.

Licorice Root: A Traditional Remedy

Licorice (Glycyrrhiza glabra) has been used in traditional medicine for thousands of years across various cultures. Ancient Egyptians, Greeks, Chinese, and Indian Ayurvedic practitioners all valued licorice for its medicinal properties. Historically, it's been used to treat various ailments including respiratory infections, stomach ulcers, and inflammatory conditions.

The sweet flavor of licorice comes from glycyrrhizin, a compound that's significantly sweeter than sugar. However, it's important to note that many "licorice" candies in the United States actually contain anise oil rather than real licorice, so they don't provide the same potential health benefits—or risks—as authentic licorice root.

Deglycyrrhizinated Licorice (DGL): The Safer Option

When discussing licorice for digestive issues, we're typically referring to deglycyrrhizinated licorice (DGL). This form has had the glycyrrhizin compound removed, which is responsible for most of licorice's potential side effects. DGL retains the beneficial compounds for digestive health while eliminating many of the risks associated with regular licorice consumption.

DGL is available in various forms including chewable tablets, capsules, powders, and teas. For heartburn relief, chewable tablets are often recommended because they mix with saliva, which helps deliver the beneficial compounds directly to the esophageal lining.

How Licorice May Help with Heartburn

Licorice, particularly DGL, may help alleviate heartburn through several mechanisms. First, it's believed to stimulate the production of mucin, a key component of the protective mucus layer that shields the esophagus and stomach lining from acid damage. By enhancing this natural barrier, licorice might reduce the irritation caused by stomach acid.

Additionally, licorice has anti-inflammatory properties that may help soothe irritated tissues in the digestive tract. Some research suggests it might also help balance stomach acid production and improve overall digestive function, though more studies are needed to fully understand these effects.

Scientific Evidence for Licorice and Heartburn

While traditional use suggests benefits, what does modern science say about licorice for heartburn? The research is still evolving, but there are some promising findings. Several small studies have shown that DGL may be effective for relieving symptoms of acid reflux and heartburn, particularly when used as a complementary approach alongside other treatments.

A study published in the Journal of Alternative and Complementary Medicine found that a combination of DGL, slippery elm, and probiotics helped improve GERD symptoms in participants. However, it's worth noting that most studies on licorice for digestive issues have been relatively small or have examined licorice as part of a herbal combination rather than in isolation.

Comparing Licorice to Conventional Treatments

How does licorice stack up against conventional heartburn medications? While antacids provide immediate but temporary relief by neutralizing stomach acid, and proton pump inhibitors (PPIs) reduce acid production more long-term, licorice takes a different approach by potentially strengthening the body's natural defenses.

Some people find that DGL provides gentler relief with fewer side effects than conventional medications, especially for mild to moderate heartburn. However, it's important to recognize that licorice typically doesn't work as quickly as antacids and may not be potent enough for severe GERD cases. For those with serious reflux issues, conventional medications prescribed by a doctor remain the standard of care.

Potential Risks and Side Effects of Licorice

While DGL is generally considered safe for most people when used as directed, regular (non-DGL) licorice containing glycyrrhizin can cause significant side effects with prolonged use. The most concerning is its impact on blood pressure—glycyrrhizin can cause sodium retention and potassium loss, potentially leading to hypertension, edema, and even heart failure in extreme cases.

Other possible side effects of regular licorice include headaches, fatigue, and hormonal effects such as decreased testosterone in men and menstrual irregularities in women. These risks are why medical professionals typically recommend DGL rather than regular licorice for digestive issues.

Who Should Avoid Licorice

Even DGL isn't appropriate for everyone. Pregnant and breastfeeding women should consult with healthcare providers before using any form of licorice. People with certain medical conditions—including hypertension, kidney disease, liver disease, and hormonal cancers—should be particularly cautious with licorice products.

Additionally, licorice can interact with certain medications, including blood pressure medications, diuretics, corticosteroids, and some diabetes drugs. Always discuss with your healthcare provider before adding licorice supplements to your regimen, especially if you're taking prescription medications.

How to Use Licorice for Heartburn Relief

If you're interested in trying DGL for heartburn, it's generally recommended to take it in chewable tablet form, typically 1-2 tablets (usually 300-400mg each) about 20 minutes before meals and at bedtime. The chewing action is important as it helps mix the DGL with saliva, which is thought to enhance its protective effects on the digestive tract lining.

For licorice tea, steep 1-2 teaspoons of DGL licorice root in hot water for 5-10 minutes. However, be aware that most commercial licorice teas may not specify whether they contain DGL or regular licorice, so capsules or chewable tablets may be a safer option if you're concerned about glycyrrhizin intake.

A Holistic Approach to Heartburn Management

While exploring natural remedies like licorice, it's important to address heartburn holistically. Dietary modifications play a crucial role—identifying and limiting trigger foods can significantly reduce symptoms. For those with sensitive digestive systems, incorporating low FODMAP options can be particularly helpful. Casa de Sante offers low FODMAP certified, gut-friendly protein powders and digestive enzymes that can be valuable additions to a heartburn management plan, providing nutrition without exacerbating symptoms.

Lifestyle changes are equally important: eating smaller meals, avoiding lying down after eating, elevating the head of your bed, maintaining a healthy weight, and managing stress can all help reduce heartburn frequency and severity. For some individuals, Casa de Sante's personalized meal plans can provide a structured approach to identifying trigger foods while ensuring nutritional needs are met.

Licorice-Based Soothing Tea Recipe

DGL Licorice Digestive Tea

This gentle, low FODMAP tea combines the potential benefits of DGL licorice with other stomach-soothing herbs for a comforting remedy that may help manage occasional heartburn.

Ingredients:

• 1 teaspoon DGL licorice root (ensure it's deglycyrrhizinated)
• 1/2 teaspoon chamomile flowers
• 1/2 teaspoon dried ginger
• 1/4 teaspoon fennel seeds
• 2 cups water
• Optional: 1/2 teaspoon honey or maple syrup

Instructions:

1. Bring water to a boil in a small saucepan.
2. Add all herbs to the water and reduce heat to a simmer.
3. Cover and simmer gently for 10 minutes.
4. Remove from heat and strain into a mug.
5. Add sweetener if desired, once the tea has cooled slightly.
6. Sip slowly, ideally 20-30 minutes before meals or when experiencing mild heartburn symptoms.

Prep Time: 2 minutes

Cook Time: 10 minutes

Yield: 1-2 servings

Cuisine: Herbal Remedy

Conclusion: Is Licorice Right for Your Heartburn?

Deglycyrrhizinated licorice (DGL) shows promise as a complementary approach for managing mild to moderate heartburn. Its potential to strengthen the digestive tract's natural protective mechanisms offers an interesting alternative to acid-neutralizing or acid-reducing medications. For those seeking natural options, especially those concerned about the long-term use of conventional heartburn medications, DGL might be worth exploring.

However, licorice isn't a one-size-fits-all solution. Its effectiveness varies between individuals, and it may not provide sufficient relief for severe GERD. As with any supplement, it's best used as part of a comprehensive approach that includes dietary modifications, lifestyle changes, and appropriate medical care. For those with digestive sensitivities, incorporating gut-friendly products like Casa de Sante's probiotics and prebiotics alongside targeted supplements like DGL may provide a more complete approach to digestive wellness.

Before adding licorice to your heartburn management routine, consult with a healthcare provider, especially if you have existing health conditions or take medications. With the right approach, you might find that this ancient herb offers modern relief for your digestive discomfort, helping you enjoy meals without the burn.