Can I have honey in AIP? What You Need to Know About the Autoimmune Protocol

November 29, 2025 •

4 min read

Over 75% of honey is composed of fructose and glucose, and yet unlike highly processed sugars, honey is generally considered an acceptable sweetener on the Autoimmune Protocol (AIP) diet. However, the inclusion of honey in AIP is not a green light for overconsumption but rather a call for moderation, careful sourcing, and a deep understanding of its role in gut health.

Quick Summary

Honey is conditionally allowed on the AIP diet in moderation due to its natural, minimally processed nature. The focus is on using pure, unadulterated honey in small amounts, while avoiding refined sugars and artificial alternatives that can trigger inflammation. Understanding the elimination and reintroduction phases is key to integrating honey successfully.

Key Points

Conditional Yes: Honey is permitted on the AIP diet, but only in strict moderation.
Raw is Best: Opt for raw, unfiltered honey to retain beneficial enzymes, vitamins, and minerals.
Avoid Artificials: All artificial and non-nutritive sweeteners, including stevia and monk fruit, are excluded during the elimination phase.
Minimize Intake: Use honey sparingly for flavor in cooking or beverages, not as a frequent indulgence, to prevent inflammation and gut dysbiosis.
Mindful Reintroduction: After the elimination phase, reintroduce honey slowly and monitor for adverse reactions to determine your personal tolerance.
Focus on Natural Flavor: Use spices like cinnamon and carob to add flavor, reducing your reliance on even natural sugars like honey.

Understanding the AIP Diet and Its Relationship with Sweeteners

The Autoimmune Protocol (AIP) is an elimination diet focused on reducing inflammation, healing the gut, and managing symptoms of autoimmune diseases. The core of the AIP diet involves removing foods that are common sources of inflammation and immune triggers for a period of time. This includes, but is not limited to, grains, legumes, dairy, eggs, nuts, seeds, and refined sugars. The goal is to calm the immune system and gut before reintroducing eliminated foods to identify personal triggers.

Unlike refined white sugar, which is devoid of nutrients and causes rapid blood sugar spikes, honey is a minimally processed, natural sugar. It contains trace amounts of vitamins, minerals, antioxidants, and enzymes that support health. These characteristics make it a more suitable alternative than processed sugars. However, because it is still a sugar, consumption must be limited to avoid stalling the healing process.

Why Moderation is Key with Honey

Even with its beneficial properties, the sugar content in honey can still impact gut health and overall inflammation if overused. Excessive sugar consumption can feed harmful gut bacteria, contributing to dysbiosis and increased intestinal permeability (leaky gut), which can worsen autoimmune symptoms. Dr. Sarah Ballantyne, a prominent figure in the AIP community, recommends keeping total natural sugar intake to less than 10% of total calories. For most people, this translates to very small quantities used sparingly to flavor dishes or baked goods, not as a primary food group.

How to Choose and Use Honey on AIP

For those on the AIP diet, the quality of honey is as important as the quantity. The best choice is raw, unfiltered, and ideally, local honey. Raw honey retains more of its natural enzymes and beneficial compounds, which are often destroyed in the pasteurization process. Avoiding processed, adulterated products with added flavors is crucial.

AIP-Compliant Use Cases for Honey:

Sweetening herbal tea or beverages sparingly.
As a binder or sweetener in AIP-compliant baked goods and treats.
To create glazes or dressings for meats and vegetables.
As a soothing agent for a sore throat, mixed with warm water and lemon.

Comparison Table: Honey vs. Refined Sugar on AIP


Feature	Honey (AIP-Compliant Use)	Refined Sugar (Avoid on AIP)
Processing	Minimally processed; raw and unfiltered varieties retain nutrients.	Highly processed; stripped of all vitamins and minerals.
Nutrient Content	Contains trace amounts of vitamins, minerals (e.g., potassium, zinc), enzymes, and antioxidants.	Devoid of nutritional value, offers empty calories.
Blood Sugar Impact	Digested more slowly than refined sugar, but still raises blood sugar and should be moderated.	Causes rapid and significant spikes in blood glucose and insulin.
Gut Health	Contains prebiotics that may support beneficial gut bacteria, but overuse can lead to dysbiosis.	Promotes the growth of harmful bacteria and yeast, disrupting gut flora.
Inflammation	Natural anti-inflammatory properties, but can still contribute to inflammation if over-consumed.	Directly contributes to chronic inflammation.

Other AIP-Compliant Sweeteners

Besides honey, several other natural sweeteners are acceptable on the AIP diet in strict moderation. These include pure maple syrup, molasses, and date sugar. Coconut sugar and coconut nectar are also often used but should be introduced carefully, as some individuals are more sensitive to them. In contrast, all artificial sweeteners (like stevia, monk fruit, and xylitol) are strictly avoided during the elimination phase of AIP because they can disrupt gut health.

The Reintroduction Phase and Honey

During the reintroduction phase, it is crucial to test your reaction to honey just as you would with any other food.

Preparation: Avoid honey and all other sweeteners for several days leading up to the reintroduction test.
Test Day: On a test day, consume a small amount of honey (e.g., 1/2 tsp) and wait for a period to observe any symptoms, such as digestive issues, skin changes, or joint pain.
Observation Period: If no symptoms appear, consume a slightly larger amount and monitor your body for a few more hours. If there's still no reaction, you can consider reintroducing honey in small amounts, but it is important to avoid other foods you've eliminated for the next several days to ensure no delayed reactions occur.

Conclusion

So, can you have honey in AIP? The simple answer is yes, but with a significant emphasis on moderation and conscious consumption. Honey is a conditionally permitted ingredient, a far cry from a free-for-all sweetener. By opting for high-quality, raw honey and using it sparingly to flavor foods, you can adhere to the AIP principles of healing the gut and reducing inflammation. Remember that the ultimate goal is to reduce your overall sugar load, and honey is a tool for transitioning away from more inflammatory, processed sweeteners, not a replacement for them. Always listen to your body and adjust your intake based on how you feel during and after the elimination phase.

Visit the official Autoimmune Protocol website for comprehensive guides and resources on the AIP diet.

Frequently Asked Questions

The AIP diet prohibits refined sugars due to their inflammatory nature and lack of nutrients. Honey, in contrast, is minimally processed and contains trace minerals and antioxidants, making it a better alternative. However, it must be consumed in small, controlled amounts to prevent negative health impacts associated with high sugar intake.

Moderation on the AIP diet generally means using natural sugars like honey sparingly, such as less than 10% of total daily calories, according to some experts. This is not a daily allowance but a suggestion for occasional use to minimize blood sugar spikes and avoid feeding gut dysbiosis.

No, not all honey is created equal for the AIP diet. It is best to choose raw, organic, and unfiltered honey, as it retains the most natural benefits. Avoid pasteurized honey and products with added sugars or artificial flavors.

Honey is typically introduced during the reintroduction phase, after a successful elimination period (usually 30 to 90 days). You should test it individually by consuming a small amount and observing your body for any adverse reactions.

Consuming too much honey on the AIP diet can disrupt gut health by feeding harmful bacteria and promoting dysbiosis. This can lead to increased inflammation and a stall in the healing process, potentially worsening autoimmune symptoms.

Yes, other natural sweeteners permitted in moderation on AIP include pure maple syrup, molasses, dates, and date sugar. Some people also use coconut sugar or nectar, but it's important to monitor personal tolerance.

You can satisfy sweet cravings with fruits like berries, apples, or bananas, which are naturally sweet and full of antioxidants. Using spices like cinnamon and carob can also add a sweet flavor profile to foods without adding sugar.