Licorice and Upset Stomach: Causes, Relief, and Prevention

Licorice has been used for centuries as both a sweet treat and a medicinal herb. With its distinctive flavor and potential health benefits, it's no wonder that licorice remains popular worldwide. However, for some people, consuming licorice can lead to digestive discomfort and upset stomach. Understanding the relationship between licorice and digestive health is essential for anyone who enjoys this distinctive flavor or is considering using it for its purported health benefits.

Understanding Licorice: Types and Compounds

When we talk about licorice, we're typically referring to products derived from the root of the Glycyrrhiza glabra plant. This perennial herb native to parts of Europe and Asia contains a compound called glycyrrhizin, which is responsible for licorice's sweet taste—estimated to be about 50 times sweeter than sugar. However, it's important to distinguish between different types of licorice products on the market.

True licorice contains glycyrrhizin and has a distinctive flavor that some people love and others find overwhelming. Many "licorice" candies sold in North America, particularly red licorice, don't actually contain any real licorice extract at all—they're flavored with anise oil, which has a similar taste profile but different chemical properties and health effects.

Active Compounds in Licorice

The primary active compound in licorice root is glycyrrhizin (also called glycyrrhizic acid). This substance gives licorice its sweetness but is also responsible for many of its medicinal properties—and potential side effects. Licorice also contains flavonoids, isoflavones, and other bioactive compounds that contribute to its therapeutic potential.

DGL (deglycyrrhizinated licorice) is a form of licorice that has had the glycyrrhizin removed. This processed form retains many of licorice's beneficial properties for digestive health while eliminating most of the compounds that can cause adverse effects. DGL is often recommended as a safer alternative for those seeking the digestive benefits of licorice without the risks.

How Licorice Can Cause Stomach Upset

Despite its traditional use as a digestive aid, licorice—particularly in its natural, glycyrrhizin-containing form—can cause stomach upset in some individuals. Understanding these mechanisms can help you determine whether licorice is right for you and how to consume it safely.

Glycyrrhizin's Effects on the Body

Glycyrrhizin can cause the body to retain sodium and lose potassium, potentially leading to electrolyte imbalances. This effect can manifest as bloating, water retention, and digestive discomfort. For some people, even small amounts of glycyrrhizin can trigger these responses, while others may only experience issues with larger doses or prolonged consumption.

The compound also affects cortisol metabolism in the body by inhibiting the enzyme that normally breaks down cortisol. This can lead to elevated cortisol levels, which may affect digestive function and contribute to symptoms like acid reflux, indigestion, and changes in bowel habits.

Common Digestive Symptoms

People who experience digestive upset from licorice often report symptoms including bloating, gas, abdominal discomfort, changes in bowel movements (either constipation or diarrhea), and heartburn. These symptoms typically occur within a few hours of consuming licorice products and may persist for several hours or even days in sensitive individuals.

It's worth noting that some people may experience these symptoms due to other ingredients commonly found alongside licorice in candies and supplements, such as sugar alcohols, artificial sweeteners, or other herbs. Identifying the true culprit requires careful attention to ingredient lists and possibly an elimination diet approach.

Who's Most Susceptible?

Certain populations are more likely to experience digestive upset from licorice consumption. These include people with pre-existing digestive conditions like irritable bowel syndrome (IBS), inflammatory bowel disease, or acid reflux. Those with conditions affecting electrolyte balance, such as kidney disease, liver disease, or heart failure, should be especially cautious with glycyrrhizin-containing licorice.

Individuals taking certain medications, including diuretics, corticosteroids, or digoxin, may also experience more pronounced side effects from licorice due to drug interactions. Always consult with a healthcare provider about potential interactions before adding licorice to your routine, especially if you're on prescription medications.

Beneficial Effects of Licorice on Digestion

Despite its potential to cause upset stomach in some people, licorice—particularly DGL—has a long history of use for supporting digestive health. Understanding these benefits can help you make informed decisions about whether and how to incorporate licorice into your wellness routine.

Traditional Uses for Digestive Health

In traditional medicine systems across cultures, licorice root has been used to soothe digestive discomfort, reduce inflammation in the digestive tract, and protect the mucous membranes that line the stomach and intestines. It's been employed as a remedy for acid reflux, stomach ulcers, and general digestive discomfort for centuries.

Modern research has begun to validate some of these traditional uses, particularly for DGL. Studies suggest that compounds in licorice may help increase the production of mucin, a component of the protective mucous layer in the digestive tract, potentially helping to heal damaged tissue and protect against irritation.

DGL for Digestive Support

DGL supplements have gained popularity as a natural approach for supporting digestive health. By removing the glycyrrhizin, DGL provides the beneficial compounds in licorice without the side effects associated with glycyrrhizin. Many people with sensitive digestion find that DGL supplements help manage symptoms of acid reflux, indigestion, and even ulcers.

For those with sensitive stomachs who still want to explore licorice's benefits, combining DGL with other gut-supportive supplements can be particularly effective. For instance, pairing DGL with Casa de Sante's low FODMAP certified digestive enzymes or their prebiotic and probiotic blend can provide comprehensive support for digestive function while minimizing potential irritation. Their gut-friendly approach aligns well with the gentle nature of DGL for those with sensitive digestive systems.

Relief and Prevention Strategies

If you enjoy licorice but have experienced digestive discomfort after consuming it, several strategies can help you find relief and prevent future issues. From immediate remedies to long-term approaches, these tips can help you navigate licorice consumption safely.

Immediate Relief for Licorice-Induced Upset Stomach

If you're currently experiencing digestive discomfort after consuming licorice, several approaches may provide relief. Staying hydrated is crucial, especially if you've consumed glycyrrhizin-containing licorice, as it can help restore electrolyte balance. Herbal teas like ginger, chamomile, or peppermint may help soothe digestive discomfort and reduce bloating.

Over-the-counter remedies like antacids may help if you're experiencing heartburn or acid reflux. For gas and bloating, products containing simethicone might provide relief. However, if symptoms are severe or persistent, it's always best to consult with a healthcare provider rather than relying solely on self-treatment.

Long-term Prevention Strategies

For those who enjoy licorice but want to avoid digestive upset, several preventive strategies can help. Switching to DGL supplements or DGL-based licorice products eliminates the glycyrrhizin that causes many adverse effects. Starting with small amounts and gradually increasing your intake can help you determine your personal tolerance level.

Timing can also matter—some people find that consuming licorice with meals rather than on an empty stomach reduces digestive symptoms. Additionally, supporting your overall digestive health with a balanced diet rich in fiber, adequate hydration, and regular physical activity can make your system more resilient to potential irritants like licorice.

For those with sensitive digestion who still want to enjoy the benefits of licorice, incorporating gut-supportive supplements like Casa de Sante's low FODMAP certified protein powders or their specialized digestive enzymes can help create a more balanced internal environment. Their products are specifically formulated for those with sensitive digestion, making them ideal companions when exploring herbs like licorice.

Licorice-Free Alternatives for Digestive Support

If you find that licorice consistently causes digestive upset for you, plenty of alternatives can provide similar benefits without the side effects. From herbs to lifestyle approaches, these options can support digestive health naturally.

Herbal Alternatives

Several herbs offer digestive benefits similar to licorice without containing glycyrrhizin. Slippery elm bark has demulcent (soothing) properties that can coat and protect the digestive tract. Marshmallow root similarly provides a mucilage that can soothe irritated tissues. Chamomile and ginger both have anti-inflammatory properties and can help reduce digestive discomfort.

For those with chronic digestive issues who need comprehensive support, a multi-faceted approach often works best. Casa de Sante offers personalized meal plans specifically designed for sensitive digestion, which can be complemented with their herbal supplements for a holistic approach to digestive wellness without relying on licorice.

Gut-Friendly Recipe: Soothing Ginger-Chamomile Tea

Description

This gentle, low FODMAP tea blend combines the digestive benefits of ginger and chamomile for a soothing drink that can help calm an upset stomach without the potential irritants found in licorice.

Ingredients

• 1 inch fresh ginger root, thinly sliced
• 1 tablespoon dried chamomile flowers (or 1 chamomile tea bag)
• 1 teaspoon lemon juice
• 1/2 teaspoon maple syrup (optional)
• 2 cups filtered water
• Pinch of cinnamon (optional)

Instructions

1. Bring water to a simmer in a small saucepan.
2. Add sliced ginger and simmer gently for 5 minutes.
3. Remove from heat and add chamomile flowers or tea bag.
4. Cover and steep for 5-7 minutes.
5. Strain into a mug and add lemon juice and maple syrup if desired.
6. Sprinkle with a pinch of cinnamon if using.

Prep Time

5 minutes

Cook Time

10 minutes

Yield

2 servings

Cuisine

Herbal Remedy

When to Seek Medical Attention

While occasional digestive discomfort after consuming licorice is typically not cause for alarm, certain symptoms warrant medical attention. Understanding these warning signs can help you determine when self-care is sufficient and when professional help is needed.

Warning Signs and Symptoms

Seek medical attention if you experience severe abdominal pain, especially if it's persistent or worsening. Other concerning symptoms include significant changes in bowel habits that last more than a few days, blood in stool, unexplained weight loss, or symptoms of electrolyte imbalance such as muscle weakness, irregular heartbeat, or severe fatigue after consuming licorice products.

If you have pre-existing conditions like heart disease, kidney disease, or liver problems, be especially vigilant about adverse reactions to licorice, as these populations are at higher risk for serious complications. When in doubt, it's always better to consult with a healthcare provider rather than trying to manage potentially serious symptoms on your own.

Remember that while natural remedies like licorice have their place in supporting digestive health, they're not a substitute for proper medical care when needed. Working with healthcare providers who understand both conventional and integrative approaches can help you develop a comprehensive plan for digestive wellness that's safe and effective for your unique needs.