Is Licorice Root FODMAP Friendly? The Complete Guide

Studies show that traditional black licorice candy can be low FODMAP in small servings. But is licorice root FODMAP friendly in all its forms? The answer depends heavily on the preparation and serving size, which is critical for those managing digestive symptoms like IBS.

Quick Summary

Licorice root can be low FODMAP in traditional black candy and specific tea servings, but many commercial products contain high-FODMAP additives. The final status depends on how it's prepared and consumed in moderation.

Key Points

• Safe Servings: Plain black licorice (25g) and licorice root tea (250mL) are generally considered low FODMAP.

• Avoid Additives: Many commercial licorice candies (especially red) contain high-FODMAP sweeteners like high-fructose corn syrup.

• DGL is Safer: Deglycyrrhizinated licorice (DGL) is a processed form that is typically low FODMAP and often used for gut health.

• Consider the Form: Licorice root's FODMAP content varies significantly based on whether it's an extract, candy, or tea.

• Moderation is Key: Excessive consumption of licorice, especially high-glycyrrhizin types, can have adverse health effects, including high blood pressure.

• Individual Tolerance Matters: What is tolerated by one person on a low FODMAP diet may not be for another, so monitor your body's reaction.

What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that some people have difficulty absorbing in their small intestine. Instead of being absorbed, they travel to the large intestine where they are fermented by gut bacteria. This process produces gas, which can lead to common IBS symptoms like bloating, abdominal pain, and changes in bowel habits. A low FODMAP diet involves restricting foods high in these carbohydrates to help manage symptoms.

The Nuance Behind Licorice Root and FODMAPs

The question "is licorice root FODMAP friendly?" doesn't have a simple yes-or-no answer. The FODMAP content depends heavily on the form of licorice being consumed. While the root itself can be low FODMAP in certain preparations, the addition of high-FODMAP ingredients is a major consideration.

Licorice in its Different Forms

Licorice is available in many different forms, and each one needs to be evaluated separately for its FODMAP content.

• Licorice Root Tea: The Monash University FODMAP app, a leading authority on the diet, has certified a 250mL serving of licorice root tea as low FODMAP. This makes it a generally safe option for those needing a soothing herbal remedy. Some sources, however, note that some licorice teas might contain high levels of oligosaccharides, so checking product ingredients is crucial.
• Traditional Black Licorice Candy: This classic sweet is often considered low FODMAP in a controlled serving size of 25 grams, according to the FODMAP Friendly organization. The natural sweetness from the licorice root's glycyrrhizin makes it a better choice than candies relying on high-fructose corn syrup or polyols.
• Red Licorice and Commercial Candies: Most flavored licorice products, like the popular red licorice, are not low FODMAP. They are flavored differently and often contain high-FODMAP sweeteners such as high-fructose corn syrup, as well as wheat-based ingredients in some varieties.
• Deglycyrrhizinated Licorice (DGL): DGL is a special extract of licorice root where the glycyrrhizin compound has been removed. This form is often used in supplements to soothe gut inflammation and the stomach lining, and it is generally considered a safer, low FODMAP option for those with sensitive digestive systems.

Factors That Influence Licorice FODMAP Content

When evaluating any licorice product, look beyond the core ingredient.

• Sweeteners: High-fructose corn syrup, agave nectar, and polyols (like sorbitol and mannitol) are all high-FODMAP sweeteners commonly used in commercial candies.
• Additives: Wheat flour is a common binding agent in licorice allsorts and other candies, making them high FODMAP. Always check the ingredient list for any wheat-based components.
• Serving Size: The quantity you consume is as important as the type of licorice. Even low-FODMAP foods can become high-FODMAP if eaten in excess. Sticking to certified serving sizes is critical for managing symptoms.

How to Safely Consume Licorice on a Low FODMAP Diet

For those determined to enjoy licorice while managing their gut health, here are some practical tips:

1. Read Labels Carefully: Don't assume all licorice is the same. Check the ingredients for high-FODMAP additives.
2. Stick to Certified Products: Look for products certified by organizations like Monash University or FODMAP Friendly, which have been lab-tested for their FODMAP content.
3. Choose Plain Black Licorice: Opt for traditional black licorice with a limited 25g serving size, ensuring it doesn't contain hidden high-FODMAP ingredients.
4. Brew Licorice Root Tea: A single 250mL serving of tea made from licorice root is generally a safe bet.
5. Consider DGL Supplements: For those seeking the gut-soothing benefits of licorice, DGL tablets or powders can be an effective, low-FODMAP option.

Comparison: Low vs. High FODMAP Licorice

Licorice Type	Common Preparation	FODMAP Status (Serving-Dependent)	Notes
Traditional Black Licorice	Made with licorice root extract and natural sweeteners like glycyrrhizin.	Low FODMAP (at 25g serve).	Moderation is essential due to glycyrrhizin content.
Licorice Root Tea	Infusion of the dried licorice root.	Low FODMAP (at 250mL serve).	Check ingredients for other additives.
Red Licorice	Cherry, strawberry, or raspberry flavored candies.	High FODMAP.	Contains high-fructose corn syrup or other high-FODMAP sweeteners.
Licorice Allsorts	Mixed candy assortment with various flavors and fillings.	High FODMAP.	Often contain wheat-based ingredients and other additives.
Salty Licorice	Swedish or Finnish variant with salmiak salt.	High FODMAP.	Some variants use corn syrup as a sweetener.
Deglycyrrhizinated Licorice (DGL)	Processed extract with glycyrrhizin removed.	Generally Low FODMAP.	Safe for gut-soothing benefits without blood pressure risk.

Potential Health Benefits and Risks

Aside from its FODMAP status, licorice root is known for its potential health benefits, which include soothing the digestive tract and acting as an anti-inflammatory agent. However, regular licorice contains glycyrrhizin, which can have significant side effects when consumed in high doses or over prolonged periods. These risks include increased blood pressure, fluid retention, and electrolyte imbalances. Therefore, caution and moderation are always advised, particularly for individuals with existing health conditions like high blood pressure.

For more information on digestive health and the low FODMAP diet, resources like the Monash University FODMAP blog provide valuable, science-backed guidance.

Conclusion

Is licorice root FODMAP friendly? The final answer is a cautious "yes" but with significant caveats. The form of licorice is the primary factor determining its FODMAP suitability. While small servings of traditional black licorice and a cup of licorice root tea are generally considered low FODMAP, many commercial products are not. Opting for DGL is the safest way to get the gut-soothing benefits of licorice without the high-FODMAP risk. Always check ingredient lists, pay attention to serving sizes, and consult with a healthcare professional, especially if you have a history of high blood pressure or are managing other health conditions. By being a diligent consumer, you can still enjoy the sweet, unique flavor of licorice while adhering to your low FODMAP diet.

Frequently Asked Questions

Is red licorice low FODMAP?

No, red licorice is not low FODMAP. It is typically flavored with high-fructose corn syrup or other high-FODMAP sweeteners that can trigger digestive symptoms.

How much traditional black licorice is considered low FODMAP?

According to the FODMAP Friendly organization, a 25-gram serving of plain, soft-eating black licorice is considered low FODMAP.

Can licorice root tea be consumed on a low FODMAP diet?

Yes, a single serving of 250mL of licorice root tea is certified as low FODMAP by Monash University. However, always check for other high-FODMAP ingredients.

What is DGL and is it low FODMAP?

DGL stands for Deglycyrrhizinated Licorice. It is a form of licorice root extract with the glycyrrhizin compound removed. It is generally considered low FODMAP and is used to soothe digestive issues without the risk of high blood pressure.

Why should I be cautious with licorice even if it is low FODMAP?

You should be cautious with regular licorice because high consumption, especially of the glycyrrhizin compound, can cause serious side effects like increased blood pressure and fluid retention.

Do all licorice products use low FODMAP sweeteners?

No, many commercial licorice products, especially flavored ones, use high-FODMAP sweeteners like high-fructose corn syrup, molasses, or polyols. Always check the ingredient label carefully.

Can I have licorice allsorts on a low FODMAP diet?

No, licorice allsorts are typically high FODMAP. They are an assortment of different licorice candies that often contain high-FODMAP ingredients like wheat flour and other additives.