Licorice Root: Benefits for Throat and Stomach, Uses and How to Prepare It

IMPORTANT: Licorice root is not a gentle herb you can drink daily, for months on end, without limits. It contains glycyrrhizin, a compound that, in large amounts or over long periods, can raise blood pressure, lower potassium levels in the blood, and cause water retention and swollen legs. It is contraindicated for people with high blood pressure, kidney disease, heart disease, pregnant or breastfeeding women, and anyone taking diuretics, corticosteroids, digoxin, or blood-pressure medication. If you follow a long-term treatment or have a chronic condition, talk to your doctor or pharmacist before using licorice. Do not give it to young children without medical advice. Used short term and in reasonable doses, however, licorice root remains one of the most treasured remedies of folk tradition.

A sweet root from grandmother’s drawer

In the village where my grandparents lived, Aunt Veta kept a few brown, knobbly little sticks in a drawer of the old sideboard, next to a box of beads and buttons. She would take them out whenever someone in the house “went hoarse from the wind.” She called them “sweet wood,” and she was right: if you bit the end of one of those sticks, your mouth filled with a sweet, anise-like flavor with a slightly bitter finish — a taste you do not forget. “Suck on it until it softens, swallow your saliva slowly, and the throat will calm down,” she used to say, and the children in the yard did just that, more for the sweetness of the wood than for their throats.

When the season of coughs and scratchy throats arrived, Aunt Veta would simmer a few pieces of the root in a small pot, let it boil briefly, and then sweeten her linden or thyme tea even more with that thick, aromatic decoction. She said that “sweet wood tames any bitter tea and wraps the throat like a warm shirt.” Many years later I understood that, beyond the story, there is a tradition thousands of years old behind this humble root, used alike in Romanian folk medicine, in Chinese medicine, and in that of the Middle East.

What licorice root is

Licorice root is the root and rhizome of Glycyrrhiza glabra, a perennial legume native to the Mediterranean region and southwest Asia, now grown in many warm climates. The plant has erect stems, pinnate leaves (made up of several green leaflets, as in the image above), and small, bluish-violet flowers grouped in clusters. The part used, however, is not the part above ground, but the long root and the rhizomes that branch out underground and that concentrate the active compounds responsible for the characteristic sweet taste and the medicinal effects.

The name “Glycyrrhiza” comes from the Greek glykys (sweet) and rhiza (root) — literally “sweet root.” Its flavor is dozens of times sweeter than sugar, without containing sugars in the classic sense, which is why it has been used since ancient times as a natural sweetener for bitter remedies, for cough drops, and for drinks. In folk tradition, licorice root was prized above all for the throat, for coughs, for the stomach, and for its effect of “softening” irritated mucous membranes.

Table of Contents

• Composition and active principles
• Health benefits
• Traditional uses
• How to prepare licorice root (step-by-step recipes)
• Dosage and how to take it
• How to choose and store it
• Licorice root in everyday life
• Practical tips and common mistakes
• Precautions and contraindications
• Conclusion
• Frequently Asked Questions

Composition and active principles

The power of licorice root lies in a group of active compounds that give it both its taste and its effects. The best known is glycyrrhizin (or glycyrrhizic acid), a triterpene saponin responsible for the intense sweet taste and for much of the plant’s action — but also for the side effects when consumed in excess. Glycyrrhizin is metabolized in the body into glycyrrhetinic acid, which influences the metabolism of certain hormones involved in regulating water, sodium, and potassium.

Besides glycyrrhizin, the root contains flavonoids (such as liquiritin and isoliquiritin), substances with antioxidant and soothing roles for the digestive lining, as well as chalcones, coumarins, polysaccharides, and small amounts of volatile oils. This blend explains why folk tradition attributed several directions of action to licorice: soothing for the throat and cough, protective for the stomach, supportive for mucous membranes in general.

Worth remembering: there is also a form of deglycyrrhizinated licorice extract (known by the abbreviation DGL), from which most of the glycyrrhizin has been removed. It keeps the soothing action on the stomach but greatly reduces the risk of raising blood pressure and losing potassium, making it the preferred form for use over longer periods.

Health benefits

Below are the directions for which licorice root has been valued in folk tradition and which modern studies are exploring. These are not promises of a cure, but reasons why this root has earned a place in the remedy chest.

For sore, irritated throat and hoarseness

This is probably the oldest and most widespread use. Thanks to its compounds, which form a protective, soothing layer over mucous membranes, licorice has always been used for a dry, irritated, or hoarse throat. Studies suggest that licorice extracts may have a calming effect on the throat lining, which is why we find it in many cough drops and syrups. As a gargle or as sweetened tea, it gives a pleasant feeling of “coating” the throat.

For cough and the respiratory tract

Folk tradition uses licorice as a mild expectorant — that is, a helper to make secretions more fluid and to calm an irritating cough. This is why it often appears in cough blends alongside thyme, plantain, hyssop, or linden flowers. The warm decoction, sipped slowly, is one of the most pleasant ways to soothe a sensitive throat during the cold season.

For the stomach and digestion

Licorice root, especially in the deglycyrrhizinated form (DGL), is valued in tradition for its soothing effect on the stomach lining. It is said to “coat” the irritated stomach and to help with the sensation of burning and discomfort. Studies suggest a possible protective effect on the gastric lining, which is why licorice was popularly used for gastritis, hyperacidity, and digestive discomfort. People with such issues often choose the DGL form precisely to avoid the effects of glycyrrhizin on blood pressure.

For supporting immunity

In traditional Asian medicine, licorice is considered a “harmonizing” plant, used in almost all herbal blends to balance and strengthen the action of the others. The polysaccharides and flavonoids in the root are being studied for their possible role in supporting the immune system, especially during periods of weakness or recovery.

For the skin

Licorice extracts are also used in cosmetics, thanks to compounds with an antioxidant and calming effect on irritated or reddened skin. In tradition, the cooled decoction was used as a wash for sensitive skin or for soothing compresses.

Traditional uses

Over time, licorice root has been used in several forms:

• Chewing sticks — children and adults chewed pieces of the root for its taste and for an irritated throat; this is the simplest and oldest form.
• Tea and decoction — for the throat, cough, and digestive discomfort, often blended with other herbs.
• Naturally sweetened syrup — licorice gave sweetness and body to homemade cough syrups.
• Sweetener for bitter teas — a small piece of root placed in a bitter herbal tea made it far more pleasant.
• Gargle — the cooled decoction was used to rinse the mouth and throat.
• Root powder — added to herbal blends, traditional pastries, and candy.

How to prepare licorice root (step-by-step recipes)

Unlike delicate flowers and leaves, the root is a hard, woody part from which the active compounds are best extracted by decoction (simmering), not by simple infusion. Here are a few methods proven by tradition.

Licorice decoction (for throat and cough)

You will need:

• 1 teaspoon of cut or finely chopped licorice root (about 2-3 g)
• 250 ml water

Steps:

1. Place the root and the cold water in a small pot.
2. Bring to a boil, then reduce the heat and let it simmer, covered, for 8-10 minutes.
3. Turn off the heat and let it steep for another 5 minutes.
4. Strain and drink warm, in small sips.

This decoction already has a sweet, aromatic taste and usually needs no added sugar.

Tea sweetened with licorice

If you want to naturally sweeten a bitter tea (wormwood, artichoke, yarrow), add a small piece of licorice root directly to the pot in which you simmer or steep the herbs. You will get a much more pleasant drink without adding sugar.

Cough blend (licorice, thyme, and linden)

You will need:

• 1 teaspoon licorice root
• 1 teaspoon dried thyme
• 1 teaspoon linden flowers

Steps:

1. Simmer the licorice root in 400 ml water for 7-8 minutes (decoction).
2. Turn off the heat, add the thyme and linden, cover, and let steep for 10 minutes.
3. Strain and drink warm, 1-2 cups a day, during the cold season.

Soothing gargle

Prepare a more concentrated decoction (2 teaspoons of root to 250 ml water, simmered 10 minutes), let it cool until lukewarm, and use it to gargle 2-3 times a day when the throat is irritated. Do not swallow large amounts of the concentrated decoction.

Dosage and how to take it

The amount matters enormously with licorice, precisely because of glycyrrhizin. Tradition and prudent guidance suggest:

• Short courses, not permanent use: licorice is usually taken for a few days up to at most 2-4 weeks, not daily for months on end.
• Reasonable doses: 1-3 g of root per day as tea/decoction is a common amount for a healthy adult, short term.
• Breaks: after a short course, it is best to pause before resuming.
• For longer use, especially for the stomach, many prefer the deglycyrrhizinated form (DGL), which reduces the risks related to blood pressure and potassium.

If you notice swelling in the legs, headaches, raised blood pressure, unusual fatigue, or irregular heartbeats during a course of licorice, stop taking it and see your doctor.

How to choose and store it

• Choose licorice root from trustworthy sources, with a dry, brownish-yellow appearance, no mold, and a pleasant, sweetish smell.
• Cut pieces or powder are easier to use, but whole sticks keep better.
• Store the root in an airtight container, away from light, moisture, and strong odors.
• Powder loses its aroma faster; buy small amounts that you will use within a few months.

Licorice root in everyday life

Beyond being a remedy, licorice can be a small pleasure in daily habits — in moderation. A small piece of root chewed after a meal cleans the palate and leaves a fresh sensation. Added to evening teas (in small amounts), it makes the relaxation ritual more enjoyable. In the kitchen, licorice powder can flavor compotes, jellies, or pastries, giving an unmistakable sweet-anise note.

Still, precisely because it is so pleasant to taste, there is a temptation to consume it too often and in too large amounts — exactly the mistake to avoid. Think of licorice as a strong spice or a remedy, not as an everyday snack.

Practical tips and common mistakes

Mistake no. 1: Daily, long-term use. Charmed by the sweet taste, many people chew the root or drink licorice tea every day for weeks. This is the main cause of side effects (raised blood pressure, water retention, lowered potassium). Use it in short courses, with breaks.

Mistake no. 2: Ignoring existing conditions. If you have high blood pressure or heart or kidney problems, classic licorice (with glycyrrhizin) is not for you. Many people skip this warning and end up worsening their blood pressure.

Mistake no. 3: Combining it with medication without checking. Licorice can interact with diuretics, blood-pressure medication, digoxin, and corticosteroids. Always ask your pharmacist.

Mistake no. 4: Infusing instead of simmering. The root is hard; a simple infusion does not extract the compounds well. For results, prepare it as a decoction (simmer for a few minutes).

Mistake no. 5: Confusing licorice candy with the remedy. Many “licorice” candies actually contain artificial flavors, lots of sugar, and sometimes variable amounts of glycyrrhizin. These are not the same as the root used as a remedy and should not be eaten in large amounts.

Mistake no. 6: Giving it to pregnant women or young children without medical advice. Licorice is one of the plants to avoid in pregnancy and breastfeeding, and it should be given to children only with prudence and on a doctor’s recommendation.

Precautions and contraindications

Repeating and expanding on the warning from the beginning, licorice root (in the classic form, with glycyrrhizin) is not recommended for:

• people with high blood pressure;
• those with heart disease or arrhythmias;
• people with kidney disease;
• pregnant or breastfeeding women;
• those taking diuretics, corticosteroids, digoxin, or blood-pressure medication;
• people with low potassium levels.

Even in healthy people, large doses and prolonged use can cause headaches, fatigue, water retention, swollen legs, and raised blood pressure. At the first signs, stop taking it. For longer-term use, especially for the stomach, the deglycyrrhizinated (DGL) form is the safer choice. Licorice does not replace medical treatment and should not be used to delay seeing a doctor when symptoms persist or worsen.

Conclusion

Licorice root is a humble root with an impressive reputation: a natural sweetener, relief for an irritated throat, a help with coughs, and support for a sensitive stomach. Romanian folk tradition, along with the Asian and Mediterranean ones, has treasured it for thousands of years. The secret to using it wisely comes down to a single word: moderation. Used in short courses, in reasonable doses, and avoided by those with high blood pressure, heart, or kidney problems, licorice root remains a pleasant and reliable remedy. Treat it with the respect a powerful plant deserves, and it will reward your throat, your stomach, and your taste buds alike.

Frequently Asked Questions

Can I drink licorice tea every day? Daily, long-term use is not recommended because of glycyrrhizin, which can raise blood pressure and lower potassium. Use it in short courses, from a few days up to at most 2-4 weeks, with breaks in between.

Why is licorice contraindicated for people with high blood pressure? Glycyrrhizin influences the metabolism of water and sodium in the body, which can lead to water retention, lowered potassium, and raised blood pressure — exactly what should be avoided in people with hypertension.

What is the difference between regular licorice and DGL? DGL means deglycyrrhizinated licorice, from which most of the glycyrrhizin has been removed. It keeps the soothing effect on the stomach but greatly reduces the risk of raised blood pressure and lost potassium, making it preferred for longer use.

How do I correctly prepare licorice root, as tea or as a decoction? Since the root is hard, it is prepared as a decoction: simmer 1 teaspoon of root in 250 ml water for 8-10 minutes, then let it steep for another 5 minutes and strain. A simple infusion does not extract the compounds well.

Does licorice help with coughs? Folk tradition uses it as a mild expectorant and throat soother, which is why it appears in many cough syrups and blends. For a persistent cough or one accompanied by fever, see your doctor.

Is licorice safe during pregnancy? No. Licorice is one of the plants to avoid during pregnancy and breastfeeding. If you are pregnant or nursing, do not use it without your doctor’s approval.

Can I give licorice to children? Only on a doctor’s recommendation and with caution. Young children should not be given licorice on their own, especially over the long term.

Does licorice help with the stomach and gastritis? In tradition, it is valued for its soothing effect on the stomach lining, especially in the DGL form, which is preferred precisely for longer-term use. For diagnosed gastritis, follow your doctor’s guidance and use licorice only as support, not as the main treatment.