Is Honey Low FODMAP?

Is Honey Low FODMAP?

No, honey is high FODMAP and should be avoided on a low FODMAP diet. Even at just 1 tablespoon (28g), honey contains high amounts of excess fructose, GOS, and fructans. At ¾ teaspoon (6g), honey is still moderate FODMAP. This makes honey one of the most problematic natural sweeteners for people with IBS.

Safe Serving Size

According to Monash University, honey contains multiple FODMAPs even at very small servings. There is no serving size where honey is considered truly “low FODMAP.” Even ¾ teaspoon contains moderate levels of fructose and other FODMAPs.

Why Is Honey High FODMAP?

Honey contains THREE different types of FODMAPs, making it particularly troublesome:

1. Excess Fructose

• More fructose than glucose - The ratio is imbalanced
• Poor absorption - Excess fructose isn’t absorbed well in the small intestine
• Draws water - Causes osmotic diarrhea
• Fermented by bacteria - Produces gas and bloating

2. GOS (Galacto-Oligosaccharides)

• Short-chain carbohydrates - Cannot be digested by humans
• Rapid fermentation - Gut bacteria ferment them quickly
• Gas production - Causes bloating and flatulence

3. Fructans

• Oligosaccharides - Chains of fructose molecules
• Completely indigestible - We lack the enzyme to break them down
• Accumulate quickly - Even small amounts add up

The combination of these three FODMAPs makes honey one of the worst sweeteners for IBS sufferers. While some foods contain one or two FODMAP types, honey’s triple threat amplifies its symptom-triggering potential.

Types of Honey and FODMAP Content

All types of honey are high FODMAP, regardless of source:

• Manuka honey - High FODMAP (despite health claims)
• Raw honey - High FODMAP
• Pasteurized honey - High FODMAP
• Local honey - High FODMAP
• Clover honey - High FODMAP
• Wildflower honey - High FODMAP
• Buckwheat honey - High FODMAP

Important: Marketing claims about “gut-friendly” or “healing” properties don’t change honey’s FODMAP content. Even specialty honeys like Manuka are high FODMAP and will trigger IBS symptoms.

Honey in Processed Foods

Watch for hidden honey in packaged foods:

Common Sources

• Honey-roasted nuts
• Granola and cereal bars
• Energy bars
• Honey mustard
• Honey-glazed ham or chicken
• Salad dressings
• Marinades and sauces
• Baked goods (honey wheat bread)
• Honey-flavored yogurt
• Tea beverages

Always read ingredient labels carefully. Honey is often added to products marketed as “natural” or “healthy,” making them unsuitable for low FODMAP diets.

Low FODMAP Alternatives to Honey

Fortunately, there are several excellent low FODMAP sweeteners:

Best Honey Substitutes

For tea and beverages:

• Use maple syrup or stevia

For baking:

• Substitute maple syrup 1:1 for honey
• Use brown sugar for moisture and flavor

For marinades and glazes:

• Maple syrup works well in savory recipes
• Brown sugar with a touch of water

For energy:

• Try rice malt syrup, which has a similar consistency

Why Maple Syrup Is Better Than Honey

Many people switch from honey to maple syrup on a low FODMAP diet:

Maple syrup is the best direct replacement for honey in most recipes and uses.

Honey and “Gut Health” Claims

Despite marketing around honey and gut health:

• Prebiotics are FODMAPs - Honey’s “prebiotic” properties are actually FODMAPs
• Not helpful for IBS - The FODMAPs cause harm, not benefit
• Antibacterial ≠ IBS-friendly - Antimicrobial properties don’t reduce FODMAP content
• Manuka isn’t different - Still high FODMAP despite premium price

For people with IBS, the negative effects of honey’s FODMAP content far outweigh any potential benefits.

Honey During Different Diet Phases

Elimination Phase

• Avoid completely - Don’t use honey in any amount
• Check labels - Watch for hidden honey in products
• Use alternatives - Maple syrup, stevia, or sugar

Reintroduction Phase

• Test fructose separately - Start with pure fructose sources first
• Honey is a poor test food - Contains multiple FODMAPs
• Start with ½ teaspoon - If testing, begin very small
• Wait 3 days - Monitor symptoms before trying more
• May never tolerate - Many people remain sensitive to honey

Maintenance Phase

• Avoid if sensitive - Most people with IBS don’t reintroduce honey successfully
• Use alternatives long-term - Maple syrup is a sustainable replacement
• Save for special occasions - If you tolerate small amounts, use sparingly

Recipe Conversions: Honey to Maple Syrup

When converting recipes from honey to maple syrup:

General rule: Replace honey with maple syrup 1:1

For baking:

• Same amount of maple syrup as honey
• No need to adjust other liquid ingredients
• Results will be similar

For marinades:

• Maple syrup works well in savory recipes
• May be slightly thinner than honey

For no-bake recipes:

• Maple syrup may be slightly more liquid
• Chill recipes longer if needed for setting

Honey Substitutes for Specific Uses

In Tea or Coffee

• Maple syrup - 1-2 teaspoons
• Stevia - To taste
• Brown sugar - ½-1 teaspoon

In Yogurt or Oatmeal

• Maple syrup - Drizzle on top
• Brown sugar - Sprinkle 1 teaspoon
• Sliced banana - Natural sweetness (firm banana only)

In Salad Dressings

• Maple syrup - Adds sweetness and helps emulsify
• Brown sugar - Dissolve in vinegar first
• Small amount of white sugar

In Baked Goods

• Maple syrup - Best direct replacement
• Brown sugar - Use ¾ cup packed brown sugar per 1 cup honey
• Combination - Half maple syrup, half brown sugar

In Marinades and Glazes

• Maple syrup - Excellent in savory applications
• Brown sugar - Caramelizes well
• Rice malt syrup - Similar consistency to honey

Honey Flavored Products

“Honey flavor” doesn’t always mean real honey:

• Honey-flavored candy - May use artificial flavoring (check ingredients)
• Honey extract - Concentrated flavor, check if it’s real honey
• Honey tea - Often contains real honey (avoid)
• Honey mustard sauce - Usually contains real honey (make low FODMAP version)

Make your own honey mustard substitute:

• Dijon mustard + maple syrup + touch of vinegar

The Bottom Line

Honey is high FODMAP at all tested servings and should be avoided during the elimination phase of a low FODMAP diet. It contains three different FODMAPs: excess fructose, GOS, and fructans, making it particularly problematic for IBS sufferers. There is no serving size where honey is truly low FODMAP - even ¾ teaspoon is moderate FODMAP. The best alternative is pure maple syrup, which is low FODMAP at 2 tablespoons and can replace honey 1:1 in most recipes. Other good options include rice malt syrup, stevia, or small amounts of white or brown sugar. All types of honey (including Manuka, raw, and local varieties) are high FODMAP regardless of marketing claims about gut health benefits.