Licorice Root and FODMAP: Understanding Its Impact on Digestive Health

For centuries, licorice root has been celebrated for its medicinal properties across various cultures. From ancient Egyptian remedies to traditional Chinese medicine, this sweet-tasting root has found its way into numerous healing practices. However, for those following a low FODMAP diet to manage digestive disorders like IBS, understanding how licorice root fits into this dietary approach is crucial. Let's explore the relationship between licorice root and FODMAPs, and what it means for your digestive health.

What is Licorice Root?

Licorice root, scientifically known as Glycyrrhiza glabra, is a perennial herb native to parts of Europe and Asia. The root contains a compound called glycyrrhizin, which gives licorice its distinctive sweet flavor—approximately 50 times sweeter than sugar. Beyond its use as a flavoring agent in candies and beverages, licorice root has been employed medicinally for thousands of years.

Traditional uses of licorice root include treating respiratory infections, soothing digestive issues, and addressing inflammatory conditions. Modern research has begun to validate some of these traditional applications, particularly regarding its effects on digestive health, which makes it an interesting subject for those managing digestive disorders.

Forms of Licorice Root

Licorice root is available in various forms, each with different properties and potential impacts on FODMAPs. The most common forms include:

Raw or dried root pieces can be used to make teas or decoctions. Licorice extract is concentrated and used in supplements and herbal formulations. DGL (deglycyrrhizinated licorice) is a modified form where the glycyrrhizin has been removed, making it safer for long-term use. Licorice-flavored products, which often contain little to no actual licorice root but rather anise oil for flavoring, are also common in the market.

Understanding FODMAPs

Before diving into licorice root's FODMAP status, let's clarify what FODMAPs actually are. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria and potentially causing symptoms in sensitive individuals.

The low FODMAP diet was developed by researchers at Monash University in Australia as a way to manage symptoms of Irritable Bowel Syndrome (IBS) and other functional gastrointestinal disorders. By temporarily reducing high FODMAP foods and then systematically reintroducing them, individuals can identify specific triggers for their symptoms.

Common High FODMAP Foods

Many otherwise healthy foods can be high in FODMAPs. These include certain fruits (apples, pears, watermelon), vegetables (onions, garlic, mushrooms), grains (wheat, rye), legumes, dairy products containing lactose, and sweeteners like honey and high-fructose corn syrup. The challenge for many people following a low FODMAP diet is ensuring nutritional adequacy while avoiding symptom triggers.

This is where carefully formulated supplements can be beneficial. For example, Casa de Sante offers low FODMAP certified protein powders that provide essential nutrients without triggering digestive symptoms. Their products are specifically designed for those with sensitive digestive systems, offering a reliable option when navigating the complexities of the low FODMAP diet.

Licorice Root and FODMAPs: What We Know

When it comes to the FODMAP content of licorice root, the information is somewhat nuanced. According to Monash University, the authority on FODMAP content in foods, licorice confectionery (candy) is high in FODMAPs, specifically in the oligosaccharide category. However, this primarily refers to commercial licorice candy, which often contains wheat flour, high FODMAP sweeteners, and other additives—not necessarily pure licorice root.

Pure licorice root and its extracts haven't been specifically tested for FODMAP content by Monash University. However, herbal teas made from licorice root are generally considered low FODMAP in small amounts, suggesting that the water-soluble components extracted during tea preparation don't contain significant FODMAPs.

DGL: A Potentially Safer Option

For those concerned about both FODMAPs and the side effects of regular licorice, DGL (deglycyrrhizinated licorice) might be a better option. DGL has had the glycyrrhizin removed, which not only eliminates the compound responsible for licorice's potential side effects (like raising blood pressure) but may also affect its FODMAP content.

Many practitioners who work with IBS patients report that DGL supplements are generally well-tolerated, even by those following a strict low FODMAP diet. However, individual responses can vary, and it's always advisable to start with a small amount when introducing any new supplement.

Potential Benefits for Digestive Health

Despite the uncertainties about its FODMAP content, licorice root—particularly DGL—has properties that may benefit digestive health. Research suggests it can help protect the mucosal lining of the stomach and intestines, potentially reducing inflammation and supporting healing of the gut lining. These properties make it interesting for those with conditions like acid reflux, gastritis, or even inflammatory bowel diseases.

Some studies indicate that licorice root may help balance gut bacteria, which is particularly relevant for those with IBS, where gut dysbiosis (imbalance of gut bacteria) is often present. However, more research is needed to fully understand these effects and how they interact with a low FODMAP approach.

How to Incorporate Licorice Root Safely

If you're following a low FODMAP diet and interested in trying licorice root for its potential digestive benefits, there are several approaches to consider. Always remember that individual tolerance varies, and what works for one person may not work for another.

Start with DGL

DGL supplements are widely available and generally considered safer than regular licorice for long-term use. They come in various forms, including chewable tablets, capsules, and powders. Start with the lowest recommended dose and monitor your symptoms carefully. If well-tolerated, you can gradually increase to the recommended therapeutic dose.

When selecting a DGL supplement, look for products without high FODMAP additives like fructose, honey, or inulin. Reading labels carefully is essential, as many supplements contain ingredients that could trigger symptoms in sensitive individuals. This is where working with a healthcare provider knowledgeable about both herbal medicine and the low FODMAP diet can be invaluable.

Licorice Root Tea

Licorice root tea is another option that may be better tolerated than concentrated extracts or supplements. To prepare, steep 1-2 grams of dried licorice root in hot water for 5-10 minutes. Start with a weak brew and a small serving size (perhaps half a cup) to test your tolerance.

Licorice root tea can be quite sweet on its own, but if you find you need additional flavor, consider adding low FODMAP options like a slice of lemon, a sprig of mint, or a touch of maple syrup (which is low FODMAP in small amounts). Avoid honey or agave, which are high in FODMAPs.

A Low FODMAP Licorice Tea Blend Recipe

Soothing Digestive Licorice Blend

This gentle tea blend combines licorice root with other low FODMAP herbs known for their digestive benefits. It's perfect for sipping after meals or whenever you need digestive support.

Ingredients:

• 1 teaspoon DGL licorice root pieces
• 1 teaspoon dried peppermint leaves
• 1/2 teaspoon dried ginger root
• 1/4 teaspoon fennel seeds (low FODMAP in small amounts)
• 2 cups filtered water
• Optional: 1 teaspoon maple syrup

Instructions:

1. Combine all the dried herbs in a tea infuser or teapot.
2. Bring water to just below boiling point.
3. Pour hot water over the herbs and cover.
4. Steep for 5-7 minutes.
5. Strain and add maple syrup if desired.
6. Sip slowly, especially after meals.

Prep Time: 2 minutes
Cook Time: 7 minutes
Yield: 2 cups
Cuisine: Herbal Remedy

Precautions and Potential Side Effects

While licorice root offers potential benefits, it's not without risks, particularly in its regular (non-DGL) form. Regular licorice contains glycyrrhizin, which can cause serious side effects when consumed in large amounts or over extended periods. These include elevated blood pressure, reduced potassium levels, fluid retention, and hormonal imbalances.

For this reason, regular licorice root is not recommended for pregnant women, those with heart conditions, kidney disease, liver disease, or hypertension. It can also interact with certain medications, including diuretics, corticosteroids, and drugs that affect blood pressure.

When to Consult a Healthcare Provider

Before adding licorice root in any form to your regimen, especially if you have a chronic health condition or take medications, consult with a healthcare provider. This is particularly important if you're managing a complex condition like IBS alongside other health issues.

For comprehensive digestive support, consider working with a dietitian who specializes in the low FODMAP diet. They can help you navigate both dietary changes and supplement options. Some may recommend comprehensive approaches that include not just dietary modifications but also targeted supplements like Casa de Sante's digestive enzymes or their probiotic and prebiotic formulations, which are specifically designed to be gut-friendly and compatible with a low FODMAP approach.

Conclusion

Licorice root occupies an interesting position in the world of digestive health and the low FODMAP diet. While commercial licorice candy is definitely high FODMAP, pure licorice root—especially in the form of DGL or weak teas—may be tolerated by many people with sensitive digestion.

As with any aspect of managing digestive disorders, individual responses vary, and a personalized approach is essential. The low FODMAP diet itself is meant to be a diagnostic tool and a starting point, not a lifelong restrictive diet. Working with healthcare providers to develop a comprehensive approach—which might include carefully selected herbs like licorice root alongside other strategies like Casa de Sante's personalized meal plans—offers the best chance for long-term digestive wellness.

Remember that digestive health is a journey, not a destination. Being attentive to your body's signals, open to adjusting your approach as needed, and patient with the process will serve you well as you navigate the complex but rewarding path toward better digestive health.