Does Honey Cause Inflammation in the Gut?

October 31, 2025 •

3 min read

According to a 2022 review in Frontiers in Nutrition, current research suggests certain types of honey have prebiotic potential and can reduce gut inflammation. The answer to "does honey cause inflammation in the gut?" is not a simple yes or no, but rather depends on several factors, including the type of honey and the amount consumed.

Quick Summary

Honey's effect on gut inflammation is complex. While it contains anti-inflammatory compounds and prebiotics that feed good bacteria, excessive intake of its sugars can negatively impact the gut microbiome and potentially worsen inflammation, especially in sensitive individuals.

Key Points

Honey contains anti-inflammatory properties: The antioxidants, flavonoids, and phenolic acids in honey help combat inflammation and oxidative stress in the gut.
Honey acts as a prebiotic: Certain sugars and oligosaccharides in honey feed beneficial gut bacteria, promoting a healthy microbiome.
Excessive intake can cause digestive issues: Honey's high fructose content can be problematic for some, especially those with IBS or fructose intolerance, potentially causing bloating, cramps, or diarrhea.
Raw honey offers more benefits: Unfiltered, raw honey retains more of its natural enzymes, prebiotics, and antioxidants compared to processed versions.
Moderation is key: Like any sugar, honey should be consumed in moderation, with excessive intake potentially contributing to gut dysbiosis and inflammation over time.
Not safe for infants under one year: Due to the risk of infant botulism from bacterial spores, honey should never be given to babies under one year of age.

Honey: Anti-Inflammatory or Inflammatory for the Gut?

The gut microbiome is a complex ecosystem, and diet plays a significant role in maintaining its balance. The question of whether honey, a natural sweetener, promotes or prevents inflammation is a topic of increasing interest. While excessive intake of any sugar can be problematic, honey's unique composition offers potential anti-inflammatory and prebiotic benefits that differ significantly from refined sugars.

The Anti-Inflammatory and Prebiotic Power of Honey

Numerous studies point to honey's potential to reduce inflammation and promote gut health. This is attributed to several key components:

Antioxidants and Flavonoids: Honey is rich in antioxidants, such as phenolic acids and flavonoids, which combat oxidative stress in the body, including the gut lining. This antioxidant activity helps protect the mucosal lining from damage.
Prebiotic Effects: Honey contains small amounts of non-digestible oligosaccharides that act as prebiotics. These compounds feed beneficial gut bacteria like Bifidobacterium and Lactobacillus, which can lead to a healthier gut microbial balance.
Antibacterial Properties: Honey's natural antibacterial qualities can help inhibit harmful bacteria in the gut, thereby reducing infection and inflammation.
Soothing Effects: For digestive issues like gastritis or ulcers, honey has a documented soothing and protective effect on the stomach and intestinal lining.

The Pro-Inflammatory Potential of Excessive Sugar Intake

Despite its beneficial properties, honey is primarily sugar. Excessive consumption, especially in individuals with specific sensitivities, can lead to negative outcomes.

High Fructose Content: Honey is high in fructose, which can be poorly absorbed in high quantities by some individuals. This can lead to digestive issues such as bloating, cramps, and diarrhea. For those with Irritable Bowel Syndrome (IBS), honey is considered a high-FODMAP food and can trigger symptoms.
Gut Microbiome Disruption: Diets excessively high in sugar can disrupt the gut microbiome, increasing the presence of harmful bacteria and decreasing beneficial ones. This imbalance can lead to a pro-inflammatory state.
Exacerbating Conditions: Animal studies show that a high-sugar diet can worsen symptoms of inflammatory bowel disease (IBD) and hinder intestinal healing.

Raw vs. Processed Honey: What's the Difference?

The level of processing significantly affects honey's gut health benefits. Raw, unfiltered honey retains more of its natural enzymes, pollen, and antioxidants, while pasteurized honey loses many of these beneficial compounds.

Comparison Table: Raw vs. Processed Honey for Gut Health


Feature	Raw, Unfiltered Honey	Processed, Pasteurized Honey
Antioxidants	Rich in flavonoids and phenolic acids.	Reduced content due to heat processing.
Enzymes	Contains natural enzymes like glucose oxidase.	Enzymes are often destroyed by pasteurization.
Prebiotics	Non-digestible oligosaccharides are present.	Potential for reduced prebiotic effect from filtering.
Bacterial Spores	May contain Clostridium botulinum spores (risk for infants).	Minimal risk, but not guaranteed to be spore-free.
Nutritional Value	Higher trace amounts of vitamins, minerals, and pollen.	Lower nutritional value due to filtering and heat.

How to Safely Incorporate Honey for Gut Health

For most healthy adults, honey does not cause gut inflammation when consumed in moderation. The key lies in balancing intake and choosing quality products.

Consume in Moderation: The American Heart Association recommends limiting added sugars, including honey, to no more than 6 teaspoons daily for women and 9 for men.
Choose Raw, High-Quality Honey: Opt for raw, unfiltered honey to maximize the prebiotic and antioxidant benefits.
Pay Attention to Your Body: If you have digestive issues like IBS or fructose intolerance, monitor your symptoms and consider a low-FODMAP diet to determine your personal tolerance.
Pair with Whole Foods: Combining honey with fiber and protein can help slow down sugar absorption and mitigate a glycemic spike.

Conclusion

In summary, the question of "does honey cause inflammation in the gut?" requires context. For most healthy adults, honey's anti-inflammatory antioxidants and prebiotic compounds support a balanced gut microbiome. However, excessive consumption of its sugars, particularly in processed varieties, can contribute to gut dysbiosis and inflammation, similar to other forms of sugar. The beneficial effects are most pronounced when consuming raw, high-quality honey in moderation. Individuals with existing digestive conditions like IBS or IBD should be mindful of their intake and sensitivity to fructose. The ultimate impact depends on quality, quantity, and individual health factors.

Frequently Asked Questions

Studies show that honey can help soothe and protect the gut lining through its antioxidant and anti-inflammatory properties, with medicinal-grade varieties like Manuka honey being particularly effective in reducing inflammation and aiding ulcer healing in animal studies.

Honey is considered a high-FODMAP food due to its high fructose content. For individuals with IBS who are sensitive to FODMAPs, honey can trigger digestive issues and may need to be limited.

Yes, raw, unfiltered honey is generally considered better for gut health because it retains more beneficial compounds, such as natural enzymes, antioxidants, and trace amounts of prebiotics, that are often destroyed during the pasteurization process for regular honey.

While recommendations vary, a general guideline is to consume honey in moderation. Some experts suggest limiting intake to around 1-2 teaspoons per day for general health benefits, while still staying within overall daily added sugar guidelines recommended by health organizations.

Unlike refined sugar, honey contains antioxidants and prebiotics that can support gut health. However, excessive consumption of honey, like any sugar, can negatively impact the gut microbiome. In moderation, honey is a better option than refined sugar for gut health.

Medicinal Manuka honey is often cited for its potent anti-inflammatory and antibacterial properties, but other raw, darker-colored honeys, which tend to have higher antioxidant levels, are also beneficial for gut health.

While moderate amounts of honey, particularly raw honey, may have a soothing effect on digestion, excessive consumption can cause or worsen symptoms like bloating and diarrhea due to its high fructose content, especially in sensitive individuals.