Introduction
Digestive discomfort is one of the most common reasons people in the UK visit their GP. From post-meal bloating and burning indigestion to vague, persistent stomach tightness, these "mystery symptoms" can easily disrupt daily life. When standard lifestyle tweaks fall short, many people look towards traditional herbal remedies to soothe their digestive tract. Among the most widely discussed botanicals is licorice root (often spelt liquorice in the UK).
Derived from the root of the Glycyrrhiza glabra plant, licorice has a rich history spanning thousands of years across ancient European, Middle Eastern, and Asian medical traditions. In modern wellness spaces, it is frequently championed as a gentle, natural solution for acid reflux, irritated stomach linings, and overall microbiome balance. However, the scientific reality behind licorice is nuanced. While specific compounds within the plant show genuine therapeutic promise for gut comfort, whole licorice root also carries biological actions that can impact your cardiovascular health and hormone regulation if used incautiously.
This article explores whether licorice is genuinely good for gut health, examining the underlying mechanisms of its active compounds, the critical distinction between whole licorice and deglycyrrhizinated licorice (DGL), potential side effects, and practical usage considerations.
At Blue Horizon, we advocate a calm, doctor-led approach to gut health. We believe in getting to the root of lingering digestive symptoms through a phased journey: consulting your GP first to rule out underlying clinical conditions, tracking your symptoms and lifestyle triggers systematically, and using targeted health markers to build a comprehensive picture of your wellbeing. For further context, read our guide to improving gut and digestive health.
Safety Note: If you experience sudden, severe abdominal pain, difficulty swallowing, unintended weight loss, persistent vomiting, or symptoms such as swelling of the lips, tongue, or throat, seek immediate medical attention via your GP, NHS 111, or A&E (999).
What Is Licorice and How Does It Interact with the Gut?
Licorice is a perennial herb native to parts of Southern Europe and Asia. The root contains hundreds of individual plant compounds, including flavonoids, volatile oils, plant sterols, and triterpenoid saponins.
The primary bioactive constituent responsible for both the distinctive sweetness and many of the physiological effects of licorice is glycyrrhizin (also known as glycyrrhizic acid). Glycyrrhizin is roughly fifty times sweeter than standard sucrose, but its biological effects extend far beyond flavouring.
When consumed, licorice interacts with the gastrointestinal system through several primary mechanisms:
- Demulcent and mucosal protection: Licorice compounds stimulate the production of protective mucus along the lining of the stomach and duodenum. This coating acts as a physical buffer against harsh gastric acids and digestive enzymes.
- Modulation of local inflammation: Bioactive constituents such as glabridin, liquiritin, and isoliquiritigenin exert anti-inflammatory actions by downregulating key inflammatory pathways (such as NF-κB) and reducing the synthesis of pro-inflammatory cytokines in gut tissue.
- Antioxidant activity: The rich polyphenol profile of the root helps scavenge reactive oxygen species (free radicals), mitigating oxidative stress within inflamed mucosal layers.
- Antimicrobial and gut barrier support: Laboratory and animal studies suggest that certain licorice flavonoids can influence microbial balance, discouraging the proliferation of opportunistic pathogens while supporting epithelial tight junction integrity.
Understanding these mechanisms helps explain why herbalists and integrative practitioners have historically relied on the root for upper and lower digestive complaints. For more background, see this overview of the human gut microbiome and its health connections.
Key Digestive Benefits: Is Licorice Good for Gut Health?
Research indicates that licorice root—particularly in specific extracts—may support gastrointestinal comfort in several distinct ways.
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| HOW LICORICE SUPPORTS THE GUT |
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| 1. Mucosal Barrier Support |
| Increases gastric mucus secretion to shield the stomach wall |
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| 2. Acid Reflux & Dyspepsia Relief |
| Soothes esophageal lining and reduces burning sensations |
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| 3. Anti-Inflammatory Action |
| Helps calm irritated intestinal and gastric tissue |
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| 4. Microbiome & Epithelial Support |
| Protects gut barrier integrity and counters oxidative stress |
| |
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1. Relief from Acid Reflux and Indigestion (Functional Dyspepsia)
Functional dyspepsia is a common clinical diagnosis encompassing symptoms like early fullness, upper abdominal pain, bloating, and post-meal discomfort without an obvious structural cause.
Licorice acts as a classic demulcent—an agent that forms a soothing film over mucous membranes. Rather than suppressing stomach acid production (which standard medications like proton pump inhibitors do), licorice helps strengthen the stomach's own defensive barrier. Clinical trials investigating licorice extract have shown that daily supplementation can significantly decrease symptoms of heartburn, nausea, and epigastric pain compared to a placebo.
2. Soothing the Gastric Lining and Peptic Ulcers
Stomach and duodenal ulcers develop when the protective mucosal barrier breaks down, allowing gastric acid to damage underlying tissue. This is often driven by prolonged use of non-steroidal anti-inflammatory drugs (NSAIDs) or infection with Helicobacter pylori (H. pylori) bacteria.
Licorice supports ulcer recovery by:
- Promoting cellular proliferation in the gastric epithelium.
- Extending the lifespan of gastric mucosal cells.
- Increasing blood microcirculation within the stomach wall, aiding tissue repair.
- Inhibiting the adhesion and growth of H. pylori strains in laboratory models.
When combined with conventional medical management, licorice extract has demonstrated an ability to improve healing rates and reduce the recurrence of gastric sores. Persistent symptoms should be assessed clinically, including consideration of an H. pylori antigen stool test.
3. Mitigating Intestinal Inflammation
Chronic low-grade inflammation within the bowel can alter intestinal permeability, impair nutrient absorption, and cause irregular bowel habits. Research into the anti-inflammatory properties of licorice flavonoids reveals that they can suppress inflammatory enzymes like cyclooxygenase-2 (COX-2) and inducible nitric oxide synthase (iNOS).
By calming excessive immune reactivity in the gut wall, licorice may help alleviate the discomfort, cramping, and mild irritation associated with transient digestive flare-ups.
4. Supporting the Gut Microbiome
Emerging preliminary studies suggest that licorice polyphenols serve as a substrate for beneficial gut microbes. By acting as mild antioxidants and microbial modulators, these compounds may help maintain a balanced microbial environment, promoting the production of short-chain fatty acids (SCFAs) that nourish the cells lining the large intestine.
Readers interested in this area can explore Blue Horizon’s guide to testing the gut microbiome.
The Critical Difference: Whole Licorice vs DGL
When exploring licorice for gut health, you will quickly encounter two distinct forms: whole licorice root and Deglycyrrhizinated Licorice (DGL). Understanding this distinction is vital for safe and effective use.
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| WHOLE LICORICE vs DGL AT A GLANCE |
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| Form | Key Characteristics | Best Use / Safety Note |
|-----------------+-----------------------+-------------------------|
| Whole Licorice | Contains glycyrrhizin | Traditional teas & |
| | Sweet, potent flavour | sweets. Long-term use |
| | Inhibits 11β-HSD2 | carries blood pressure/ |
| | | potassium risks. |
|-----------------+-----------------------+-------------------------|
| DGL | Glycyrrhizin removed | Targeted for gut lining,|
| (Deglycyrrhiz- | Retains flavonoids | heartburn, and reflux. |
| inated) | No mineralocorticoid | Safer for regular, |
| | side effects | short-to-medium use. |
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What Is Glycyrrhizin and Why Can It Be Problematic?
Glycyrrhizin gives licorice its sweetness, but in the body, it inhibits an important enzyme called 11-beta-hydroxysteroid dehydrogenase type 2 (11β-HSD2).
Under normal circumstances, this enzyme converts active cortisol into inactive cortisone within the kidneys. When 11β-HSD2 is blocked by glycyrrhizin, cortisol builds up in kidney tissue and inappropriately stimulates mineralocorticoid receptors. This mimics the hormone aldosterone, causing the body to:
- Retain excessive sodium and water.
- Excrete excessive potassium through urine (hypokalaemia).
- Elevate systemic blood pressure (hypertension).
For people consuming substantial quantities of traditional black licorice confectionery, herbal licorice teas, or unstandardised supplements, this pathway can lead to fluid retention, lethargy, muscle cramps, and cardiovascular strain.
Why DGL Is the Preferred Form for Gut Health
To harness the digestive benefits of licorice without the cardiovascular risks of glycyrrhizin, researchers developed Deglycyrrhizinated Licorice (DGL).
During the manufacturing process, glycyrrhizin is processed out, leaving less than 1–2% of the compound while retaining the beneficial flavonoids, isoflavones, and demulcent properties that soothe the stomach lining.
Key Takeaway: For targeted digestive support—such as soothing heartburn or supporting the stomach lining—DGL is widely regarded as the safer, more appropriate choice, especially for individuals who need to manage their blood pressure or electrolyte balance.
Potential Risks, Side Effects, and Drug Interactions
While DGL significantly reduces cardiovascular risks, unrefined whole licorice root and concentrated glycyrrhizin extracts demand strict caution.
1. Pseudoaldosteronism and Electrolyte Imbalances
Sustained, high-dose consumption of whole licorice can lead to a condition known as apparent mineralocorticoid excess or pseudoaldosteronism. Symptoms include:
- Elevated blood pressure (hypertension).
- Low blood potassium levels (hypokalaemia), causing muscle weakness, spasms, or heart palpitations.
- Fluid retention (oedema), noticeable as puffiness in the ankles or face.
- Headaches and unusual fatigue.
Individuals over 40, those with pre-existing cardiovascular conditions, or anyone with kidney disease are especially vulnerable to these effects.
2. Medication Interactions
Licorice can interact with several common pharmaceutical medications. If you are taking any of the following, consult your GP or pharmacist before using licorice supplements:
- Antihypertensives (Blood Pressure Medications): Whole licorice can counteract the blood-pressure-lowering effects of these drugs.
- Diuretics (Water Tablets): Combining licorice with potassium-wasting diuretics (like furosemide or bendroflumethiazide) can dangerously accelerate potassium loss.
- Cardiac Glycosides (e.g., Digoxin): Low potassium levels significantly increase the risk of digoxin toxicity and life-threatening cardiac arrhythmias.
- Corticosteroids: Licorice can potentiate the effects of oral steroids by slowing down cortisol breakdown.
- Anticoagulants and Antiplatelets (e.g., Warfarin): Licorice may influence blood clotting times and liver metabolism pathways.
3. Pregnancy and Hormone Sensitivity
Whole licorice should be avoided during pregnancy. Heavy intake of glycyrrhizin has been associated with an increased risk of early preterm birth and potential neurodevelopmental effects in offspring. Furthermore, because licorice contains mild phytoestrogens, individuals with hormone-sensitive conditions should approach whole-root preparations with care.
How to Take Licorice for Digestive Comfort Responsibly
If you and your healthcare professional decide that licorice is a suitable adjunct for your digestive wellbeing, following responsible usage practices ensures you maximise benefits while minimising risks.
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| RESPONSIBLE LICORICE USAGE GUIDELINES |
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| 1. Prefer Chewable DGL |
| Chewing mixes the extract with saliva, activating mucosal |
| protective factors before reaching the stomach. |
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| 2. Time It Before Meals |
| Take DGL approximately 15 to 20 minutes before food to |
| coat and shield the stomach lining. |
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| 3. Mind Whole Licorice Dosing |
| Limit whole licorice tea to 1 cup daily; avoid prolonged |
| daily intake exceeding 4 to 6 weeks. |
| |
| 4. Monitor Your Body |
| Check blood pressure periodically if consuming products |
| containing active glycyrrhizin. |
| |
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- Choose Chewable DGL Tablets: For upper digestive comfort, chewable DGL tablets are generally more effective than swallowed capsules. Chewing allows the botanical compounds to combine with salivary enzymes, stimulating local cell growth and initiating mucosal coating down the oesophagus into the stomach.
- Timing: DGL is typically taken 15 to 20 minutes before a main meal, or just before bed if nighttime acid reflux is a primary concern.
- Teas and Infusions: If drinking traditional whole licorice tea, keep intake modest—typically no more than one cup per day—and avoid consuming it continuously for months at a time without breaks.
- Check Confectionery Labels: Many commercial "licorice" sweets sold in UK supermarkets contain very little real licorice extract, relying instead on aniseed oil for flavour alongside high levels of refined sugar. Refined sugar can exacerbate gut dysbiosis and gastric irritation. If confectionery does contain genuine licorice extract, habitual daily consumption can inadvertently deliver high doses of glycyrrhizin.
Exploring Mystery Gut Symptoms: The Blue Horizon Method
Digestive complaints rarely happen in a vacuum. Bloating, reflux, and irregular digestion often intertwine with broader physiological processes, including stress hormone output, systemic inflammation, metabolic health, and nutritional status.
Rather than relying on supplements as a quick fix, we encourage a structured, three-step journey to understand what your body is experiencing. For additional practical advice, read our guide to improving gut health and stopping bloating.
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| THE BLUE HORIZON METHOD |
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| Step 1: Clinical Rule-Outs |
| Consult your GP first for standard medical evaluations |
| (e.g., H. pylori, coeliac disease, IBD, routine bloods). |
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| Step 2: Structured Self-Check & Tracking |
| Keep a detailed diary of food timing, stress levels, bowel |
| habits, and symptom patterns over 2 to 3 weeks. |
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| Step 3: Targeted Blood Profiling |
| Use comprehensive pathology to evaluate systemic inflammation, |
| micronutrient absorption, and physiological stress markers. |
| |
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Step 1: Consult Your GP First
If you are struggling with persistent digestive issues, your first step should always be an appointment with your NHS GP. Your doctor can perform essential clinical rule-outs, including:
- Screening for H. pylori via a stool antigen or breath test.
- Evaluating potential coeliac disease through standard serology.
- Assessing for inflammatory bowel disease (IBD) markers such as faecal calprotectin.
- Ruling out gallstones, peptic ulcers, or medication side effects.
Self-treating ongoing gut pain with herbal remedies can delay an accurate clinical diagnosis. Professional guidance ensures that serious conditions are identified and managed properly.
Step 2: Structured Self-Check and Symptom Tracking
Before adding supplements like DGL or altering your routine, keep a clear, structured health diary for two to three weeks. Record:
- Meal timings and composition: Note when you eat, how quickly you eat, and the balance of protein, fat, and fibre.
- Symptom timing: Does heartburn strike immediately after eating, two hours later, or when lying flat in bed?
- Stress and sleep patterns: High stress diverts blood flow away from the digestive tract and slows stomach emptying, mimicking physical gut disorders.
- Bowel habits: Track consistency and frequency to spot patterns of sluggish motility or rapid transit.
This objective data helps both you and your healthcare providers spot clear environmental and behavioural triggers.
Step 3: Targeted Blood Testing to See the Bigger Picture
If standard GP rule-outs come back clear but you still feel persistently unwell, a comprehensive blood test can provide valuable clinical context. Digestive health directly impacts—and is impacted by—several core bodily systems. The thyroid blood test collection includes profiles that assess thyroid function alongside several related health markers.
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| HOW SYSTEMIC MARKERS CONNECT TO GUT HEALTH |
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| Biomarker Area | Clinical Relevance to Digestion |
|----------------------+---------------------------------------------|
| Ferritin, B12, | Compromised stomach acid or inflamed |
| Folate, Vitamin D | intestinal linings impair absorption, |
| | leading to sub-optimal nutrient levels. |
|----------------------+---------------------------------------------|
| C-Reactive Protein | High-sensitivity CRP highlights systemic |
| (CRP) | inflammatory activity that may correlate |
| | with mucosal irritation or lifestyle strain.|
|----------------------+---------------------------------------------|
| Cortisol | Elevated or dysregulated cortisol alters |
| | gut motility, mucosal barrier strength, |
| | and digestive enzyme output. |
|----------------------+---------------------------------------------|
| Thyroid Panel | Hypothyroidism can significantly slow gut |
| (TSH, FT4, FT3) | transit time, contributing to constipation, |
| | bloating, and impaired gastric emptying. |
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Consider these real-world scenarios:
- If you suffer from chronic low energy alongside upper digestive burning, checking ferritin, active B12, folate, and vitamin D can reveal whether your gut is absorbing essential micronutrients efficiently.
- If your standard routine bloods return "normal" but you feel persistently run down with digestive bloating and brain fog, a broader panel incorporating high-sensitivity CRP, cortisol, and magnesium provides a deeper snapshot of systemic stress and recovery.
- If sluggish digestion, constipation, and unexpected weight changes persist despite dietary changes, a comprehensive thyroid panel—measuring TSH, Free T4, Free T3, and thyroid antibodies—can help determine if a slow metabolism is driving poor gut motility.
For a broader panel containing thyroid, nutrient, inflammation, cortisol, and magnesium markers, consider the Thyroid Premium Gold profile. For more extensive testing, the Thyroid Premium Platinum profile adds further markers to the wider health picture.
Private pathology results do not replace your doctor; they serve as a practical, objective foundation for a more informed, productive conversation with your GP or specialist.
Practical Next Steps for Your Digestive Wellbeing
Licorice—particularly in the form of Deglycyrrhizinated Licorice (DGL)—can be a valuable, gentle tool for soothing the gastric lining, relieving mild indigestion, and calming mucosal irritation. However, it works best as part of an integrated, informed strategy rather than an isolated fix.
To move forward with confidence:
- Work with your GP: Share your symptoms openly and ensure essential diagnostic checks are completed.
- Choose the right form: If opting for licorice supplements for gut comfort, choose chewable DGL to protect your cardiovascular and electrolyte balance.
- Track your lifestyle: Pay close attention to eating speed, meal timing, hydration, and stress reduction.
- Investigate underlying health: If mystery fatigue, poor recovery, or systemic inflammation accompany your gut symptoms, explore comprehensive blood testing to build a complete picture of your internal health.
Taking a measured, evidence-informed approach ensures you protect your gut, your heart, and your overall wellbeing for the long term.
FAQ
Is licorice tea as effective for gut health as DGL supplements?
Licorice tea contains whole licorice root, including natural glycyrrhizin. While it offers mild soothing and demulcent properties for the throat and stomach, it delivers variable amounts of active compounds and carries the risk of raising blood pressure if consumed in large quantities over time. For targeted, concentrated relief of acid reflux or gastric lining irritation, chewable DGL supplements are generally preferred because they provide standardised botanical flavonoids without the mineralocorticoid side effects of glycyrrhizin.
Can licorice root help heal stomach ulcers?
Clinical and laboratory studies indicate that licorice extracts can support ulcer healing by stimulating protective gastric mucus production, increasing epithelial blood flow, and promoting cellular repair. Certain flavonoids in licorice also show inhibitory effects against H. pylori bacteria. However, peptic ulcers are a serious medical condition requiring clinical diagnosis and management. Licorice should only be used as a complementary measure alongside prescribed treatments under the supervision of your GP.
Why does licorice raise blood pressure, and does DGL do the same?
Whole licorice contains glycyrrhizin, which inhibits the kidney enzyme 11β-HSD2. This inhibition allows cortisol to over-activate mineralocorticoid receptors, leading to sodium retention, potassium excretion, and elevated blood pressure. DGL (Deglycyrrhizinated Licorice) has had virtually all glycyrrhizin removed during processing (leaving less than 1–2%), which means it does not inhibit this enzyme or cause sodium-potassium imbalances. DGL is therefore considered safe regarding blood pressure for most individuals.
How long does it take for DGL to work for digestive discomfort?
Many people experience soothing relief from acute heartburn or mild post-meal discomfort within 15 to 30 minutes of taking a chewable DGL tablet, as the physical coating action on the oesophagus and stomach is relatively rapid. For broader mucosal healing and chronic indigestion, consistent use before main meals for two to four weeks is typically evaluated. If symptoms persist beyond a few weeks, discontinue use and consult your GP for further clinical assessment.
