Licorice root tea is low FODMAP. Monash University, the leading authority on FODMAP testing, has analyzed licorice tea and found no detectable FODMAPs at a standard 250 ml (one cup) serving. That said, the form of licorice root matters. Tea, supplements, candy, and whole root powder each carry different considerations for people following a low FODMAP diet.
Licorice Root Tea Is FODMAP-Free
Monash University has tested licorice root herbal tea and reported that no FODMAPs were detected at a 250 ml serving size, which is roughly one standard mug. This makes it one of the safer herbal tea options during the elimination phase. Unlike some herbal teas that contain chicory root, chamomile, or dandelion (all potential FODMAP sources), plain licorice root tea gets a green light.
The key word is “plain.” Many herbal tea blends combine licorice root with other ingredients like fennel, peppermint, or various fruit extracts. Some of those added ingredients can be high FODMAP, so check the ingredient list before buying. A tea that lists only licorice root is your safest choice.
Licorice Root Supplements Are Trickier
If you’re considering licorice root in supplement form, particularly DGL (deglycyrrhizinated licorice) tablets, the FODMAP picture changes. DGL chewable tablets have been flagged as not low FODMAP because they typically contain additional inactive ingredients that may be high FODMAP. Fillers like mannitol, sorbitol, or other sugar alcohols are common in chewable supplements and are well-known FODMAP triggers.
The licorice root extract itself isn’t necessarily the problem. It’s the full formulation of the tablet. If you need a licorice supplement for digestive support, look carefully at the full ingredient list. Capsule forms sometimes have simpler formulations than chewable tablets, but you’ll still want to check for high FODMAP additives like inulin, fructo-oligosaccharides, or sugar alcohols.
Licorice Candy and Sweets
Licorice candy is a different category entirely. Most commercial licorice sweets contain wheat flour, high fructose corn syrup, or molasses, all of which are high FODMAP. Even “real” licorice candy made with actual licorice root extract typically uses wheat as its base. Red licorice almost never contains real licorice root at all and is essentially flavored candy with its own FODMAP concerns from sweeteners and wheat.
If you’re craving something licorice-flavored, the tea is your best option. It delivers the characteristic sweet, slightly herbal flavor without the FODMAP load that comes with candy or confections.
Whole Root and Powder Forms
Monash has tested licorice as a brewed tea, but whole licorice root powder used in cooking or smoothies hasn’t been formally tested at specific serving sizes. Brewing tea extracts compounds differently than consuming the whole root, so the FODMAP content could differ. Small amounts of licorice root powder (a pinch used as a spice) are unlikely to cause issues, but larger quantities are harder to judge without specific testing data. During the elimination phase, sticking with the tested tea form is the more cautious approach.
Glycyrrhizin and Safety Limits
Beyond FODMAPs, licorice root contains a compound called glycyrrhizin that affects how your body handles minerals and fluid balance. Consuming too much can lower potassium levels, raise blood pressure, and in extreme cases contribute to abnormal heart rhythms or muscle weakness. The generally recommended upper limit is 100 mg of glycyrrhizin per day, which corresponds to roughly 60 to 70 grams of licorice sweets.
A cup or two of licorice tea per day falls well within safe limits for most people. But if you’re drinking it regularly, have high blood pressure, or take medications that affect potassium levels (like certain diuretics), it’s worth being aware of this effect. DGL supplements have the glycyrrhizin removed, which is why they’re often marketed specifically for digestive use, since they avoid this blood pressure concern while preserving other properties of the root.
Practical Tips for the Elimination Phase
Stick with plain licorice root tea brewed at a standard one-cup serving. This is the only form that has been directly tested and confirmed FODMAP-free by Monash. Avoid licorice tea blends unless you’ve verified every ingredient on the list. If you want a second cup, that’s likely fine, since no FODMAPs were detected at all, but keeping to one cup at a time is the tested portion.
For supplements, read every ingredient on the label, not just the active ones. The “other ingredients” section is where hidden FODMAPs tend to lurk. For candy and sweets, assume they’re off limits during elimination unless you find a rare product made without wheat, high fructose corn syrup, or sugar alcohols.