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Licorice
Glycyrrhiza glabra
High FODMAP
Slow Fermentation
Digestive Caution
Fresh and dried licorice root and candy

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: One standard piece of licorice candy

Safe Serving Size: Avoid during elimination phase

Active Compounds: Fructans, GOS (Galacto-oligosaccharides)

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fermentable carbohydrates

Specific symptoms: Bloating, gas, abdominal pain, possible digestive discomfort

Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption

Individual variation: Severity of reactions can vary significantly between individuals

Safe Alternatives

ginger root

Ginger root

peppermint

Peppermint

dried cranberries

Dried cranberries

Substitution ratio: 1:1 replacement for flavoring purposes

Processing Effects

Heat processing does not significantly reduce FODMAP content

Drying concentrates FODMAPs

Licorice extract may be more concentrated in FODMAPs

Stacking Considerations

Avoid combining with:

  • honey
  • agave nectar
  • corn syrup
  • artificial sweeteners

Safe complementary foods: Can be safely combined with proteins and fats to slow digestion

Reintroduction Guidelines
  1. Start with a very small piece (2g) of licorice
  2. Wait 24 hours to observe any reactions
  3. If tolerated, gradually increase to 5g over several attempts
  4. Monitor symptoms carefully during reintroduction

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • herbal teas
  • cough medicines
  • throat lozenges
  • some alcoholic beverages
  • natural sweeteners

Alternative names: glycyrrhiza, sweet root, liquorice, Chinese licorice, gan cao

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of consumption
  • Portion size
  • Individual FODMAP tolerance

Tip: Keep a food diary to track your personal tolerance levels and reactions