Licorice is a popular sweet treat enjoyed worldwide, but if you’re following a low FODMAP diet, you may wonder whether it’s safe to eat. The answer isn’t as simple as yes or no. It depends on the type of licorice and its ingredients. This guide explores the science behind licorice and FODMAPs to help you make informed dietary choices.
What Is Licorice Made Of?
Traditional licorice is derived from the root of Glycyrrhiza glabra, a plant known for its natural sweetness. However, most commercial licorice candies contain a mix of:
- Sugar or glucose syrup
- Wheat flour or starch
- Molasses
- Flavoring (sometimes real licorice extract, sometimes artificial)
- Additives and sweeteners
These added ingredients are key when evaluating FODMAP content.
Is Licorice Low FODMAP?
Short Answer: Usually not, but it depends on the type
Licorice is not consistently low FODMAP, mainly because of the ingredients used in commercial products.
Scientific Explanation
FODMAPs are short-chain carbohydrates that are poorly absorbed in the gut. Certain components commonly found in licorice can be high in FODMAPs:
- Wheat flour → contains fructans (high FODMAP)
- Molasses → can contain excess fructose
- High fructose corn syrup → high in fructose
- Sugar alcohols (polyols) → such as sorbitol or mannitol
Even if licorice root itself may be low FODMAP in small amounts, the final product often isn’t.
Types of Licorice and Their FODMAP Status
1. Traditional Black Licorice
- Often contains wheat and molasses
- ❌ Typically high FODMAP
2. Red Licorice (Strawberry/Cherry flavored)
- Usually contains artificial flavoring
- Often includes high FODMAP sweeteners
- ❌ Generally not low FODMAP
3. Gluten-Free Licorice
- Made without wheat
- May still contain high FODMAP sweeteners
- ⚠️ Potentially low FODMAP, but check ingredients carefully
4. Pure Licorice Root (Herbal form)
- Used in teas or supplements
- Typically consumed in small amounts
- ✅ Likely low FODMAP in small doses
Can You Eat Licorice on a Low FODMAP Diet?
Yes—but with caution.
Safe Approach:
- Choose gluten-free licorice with simple ingredients
- Avoid products with polyols (sorbitol, xylitol, mannitol)
- Limit portion size
- Test tolerance during the reintroduction phase
Tips for Choosing Low FODMAP Licorice
- ✔️ Read labels carefully
- ✔️ Look for rice flour or cornstarch instead of wheat
- ✔️ Avoid “sugar-free” versions (often high in polyols)
- ✔️ Stick to small servings (important for FODMAP tolerance)
Potential Health Considerations
Beyond FODMAPs, licorice contains glycyrrhizin, which in high amounts may:
- Affect blood pressure
- Impact potassium levels
So moderation is important, even if the product is low FODMAP.
Conclusion
Licorice is not reliably low FODMAP, especially in its common candy form due to ingredients like wheat, molasses, and high-fructose sweeteners. However, certain versions, such as gluten-free licorice with simple ingredients or small amounts of pure licorice root, may be tolerated.
If you follow a low FODMAP diet for digestive health, the key is to check ingredients, control portions, and test your personal tolerance.
FAQ
1. Is black licorice low FODMAP?
No, most black licorice contains wheat and molasses, making it high in FODMAPs.
2. Is red licorice low FODMAP?
Generally no. It often contains high FODMAP sweeteners and additives.
3. Can I eat licorice with IBS?
You may tolerate small amounts of certain low FODMAP versions, but most commercial licorice is not IBS-friendly.
4. Is licorice root low FODMAP?
Yes, in small amounts, pure licorice root (like in tea) is likely low FODMAP.
5. What should I look for in low FODMAP licorice?
Choose products that are:
- Gluten-free
- Free from polyols
- Made with low FODMAP sweeteners